Playing around during #Keto meal prep this weekend, I came up with a high protein/low carb chicken and broccoli casserole that’s a great dinner with a salad or perfect for a grab-and-go lunch that can easily be reheated in the microwave at work! #ThisGirlLovesToEat
Cheesy Poblano Chicken Bake
- 1 Poblano Chili, seeded & finely chopped
- 4 TBLS Butter, divided
- 8 oz Fresh Broccoli Florets, trimmed
- 1.75 lb (28 oz) Chicken Breast (uncooked and cut into appx 2 x 2 chunks)
- 2 TBLS Bob’s Red Mill Paleo Baking Flour
- 1/2 Cup Water
- 1 Cup Half & Half
- 6 oz Sharp Cheddar Cheese, shredded
- 1/4 tsp Black Pepper
- 1/4 tsp Salt
- 1/4 tsp Garlic Powder
Preheat the oven to 350º F and spray the bottom of a 9 x 11 inch Pyrex baking dish with olive oil cooking spray.
In a microwave steamer, cook the raw broccoli on high power for 4 minutes. Layer the cooked broccoli into the Pyrex baking dish.
Using the same steamer, cook the chicken in the microwave for 5 – 6 minutes, just until cooked thru. Remove the chicken to your stand mixer with the paddle attachment and shred the chicken on low (about 2 minutes). Layer the chicken on top of the broccoli layer.
In a medium saucepan, combine 2 TBLS of the butter and the chopped Poblano pepper and saute until the peppers are soft and the butter has turned green (5-7 minutes). Add the remaining 2 TBLS butter, salt, pepper and garlic powder, and, once melted, stir in the flour. Cook while stirring constantly for about 2 minutes, over medium heat, until the mixture is bubbling and very well combined.
Add milk then water, and whisk until smooth, scraping roux out of the corners of the saucepan. Increase heat to medium high, bring to a simmer, stirring constantly until the mixture thickens, 2 to 4 minutes. Remove from heat and stir in the cheese until smooth. Add the paprika.
Pour the cheese sauce over the top of the chicken layer and spread to the edges of the pan.
Bake 20-30 minutes, or until sauce is bubbling and the casserole is warm throughout.
Nutrition Information (6 Servings)
- 350 Calories
- 20 g Fat
- 2 g Carbohydrates
- 37 g Protein
Recipes like this are why it’s so damn hard to stay Keto. 😂😂😂 Food & Wine Magazine just keeps enticing me to #TheDarkSide!
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon crushed pink peppercorns
- 1/2 teaspoon coarsely ground Tellicherry pepper
- 1/2 teaspoon ground Szechuan pepper
- 12 ounces uncooked bronze-cut fusilli col buco pasta (such as Giusto Sapore) or bucatini pasta
- 1 1/2 ounces pecorino Romano cheese, grated with a Microplane grater (about 1 cup), plus more for garnish
- 1 1/2 ounces Parmigiano-Reggiano cheese, grated with a Microplane grater (about 1 cup)
I love my air fryer and have, so far, only experimented once with cooking seafood in it. I did Salmon in it, which turned out so yummy! Tonight I was behind the 8-Ball, having forgotten to get something out for dinner, so seafood attempt number two, with frozen fillets no less, is commencing as we speak!
Creole Spiced Mahi-Mahi with Lime Sauce
- 2 – 6 Ounce Frozen Wild Caught Mahi-Mahi Fillets (I got mine from Whole Foods)
- Zatarain’s Creole Seasoning
- 4 TBLS Butter (room temperature)
- Juice and Zest of 1 Lime
- Olive Oil Cooking Spray
Lightly spray the inner basket of your air fryer with olive oil spray.
Liberally sprinkle both sides of your mahi-mahi with the Creole seasoning and lay in the air fryer basket. Lightly spray the top of the fillets and close the tray.
Cook at 380° F for 10 minutes then turn the fillets over and cook another 8 to 10 minutes, or until fish flakes and inner temperature registers 145° F.
While the fish is cooking, stir the lime juice and zest into the butter and set aside.
When the timer goes off, remove mahi-mahi from the air fryer immediately, cut each fillet in half, and spoon 1/4 of the lime butter over each serving. Serve with a green salad and a steamed vegetable for a quick & healthy weeknight meal. #ThisGirlLovesToEat
Nutrition Information: (4 – 3 oz servings with 1 TBLS Lime Butter Sauce)
- 170 Calories
- 11.5 g Fat (7 g Saturated Fat)
- 0 g Carbohydrates
- 16 g Protein
Ground chicken breast is one of my favorite ways to build a base for a #Keto meal! It’s so versatile, mixes so well with most of my favorite ingredients, and is so easy to meal prep for the week ahead, that it’s become my go-to for creating new #KetoRecipes.
This recipe for #ChickenBaconRanchMeatballs is fun because you can eat them all alone or pop them on a skewer between a piece of lettuce and 1/2 a plum or cherry tomato and drizzle with some ranch dressing for a fun lunch, light dinner, or appetizer. #ThisGirlLovesToEat
Chicken Bacon Ranch Meatballs
- 2 Pounds Ground Chicken Breast
- 4 Pieces Thick Cut Bacon
- 3 Pieces Thick Cut Peppered Bacon
- 1 Large Egg
- 2 Cups Fresh Baby Spinach
- 1 TBLS Olive Oil
- 4 TBLS Ranch Dressing
- 1/2 Cup Panko
- Olive Oil Spray
Using your hands, combine all of the ingredients in a medium bowl until well mixed.
Spray the basket in your air fryer lightly with olive oil spray, place a layer of meatballs, with space between for the air to flow around, set the temperature to 380° F, and set the timer for 8 minutes. Cook the meatballs, shaking them to turn them about halfway through so they brown evenly.
Quick, easy and oh so tasty!
While I’ve managed to learn to make passable Béchamel and Hollandaise sauces, the other 3 “essential ‘Mother Sauces’ that all serious cooks should master,” just haven’t been at all essential to meals I prepare. However, the 5 sauces Food & Wine Magazine featured in an April 2019 article are definitely featured much more prominently in my favorite home cooked meals!
- Chimichurri – Comprised of herbs, olive oil, vinegar or lemon juice, and garlic and/or minced shallot, Chimichurri is a quite versatile, and eminently adaptable sauce that’s great paired with grilled meat or vegetables, or used as a dressing tossed with greens or pasta salad.
- Hollandaise – F & W’s Justin Chapple shared his secret to making the perfect hollandaise: A blender. Instead of using a double boiler to cook the yolks, Chapple purees the egg yolks in a blender and then streams in hot melted butter, thickening and cooking the hollandaise. I love this sauce spooned over eggs benedict, steamed or grilled asparagus or as a compliment to a perfectly grilled piece of salmon or steak.
- Pomodoro – Marinara’s thick, easy, cousin made by simmering crushed tomatoes with a touch of olive oil, garlic, and salt, until it’s thick and a deep rich red. As a sauce for pasta or chicken/veal/eggplant Parmesan, this sauce can easily have some pizzazz added to it by stirring in chopped capers and anchovies, or fresh basil and crushed red pepper.
- Béchamel – This easy, roux based, sauce is the flavor stepping stone for layering in a lasagna, smearing on a croque madame, or adding cheese so it becomes a mornay sauce for macaroni and cheese.
- Romesco – Pureed Spanish sauce, made with chilies, tomato, bell pepper, garlic, toasted nuts and olive oil that tastes good on anything from pasta to seafood, grilled vegetables, or even as a spread on a hearty sandwich. Just thinking about these bold, flavorful revisions to the traditional “Mother Sauces” gets my creative culinary juices flowing! #ThisGirlLovesToEat
Although I am not making the traditional Thanksgiving fare, there are still some foods that accompany the feast that I need to have, like stuffing. This stuffing recipe is great alongside roast beef, so it could be your go-to for Christmas #RoastBeast too! #ThisGirlLovesToEat
Sausage Stuffing for Beef
- 1 Pound Ground Italian Sausage (Mild or Hot – your choice)
- 1 Cup (2 Sticks) Salted Butter (1/4 Cup Melted Butter)
- 1 Cup Finely Chopped Onion
- 1 Bunch Celery (including the tops), chopped
- 1 Medium Granny Smith Apple, chopped
- 1+1/2 to 2 Cups Beef Broth (Or 1 Can Beef Consommé + water to desired moistness)
- 1 – 16 oz Bag Dried Bread Chunks for Stuffing (Any type of bread)
- 1 TBLS Chopped Parsley
- 1 Large Egg, beaten
- 1 tsp Ground Black Pepper
- Pinch Nutmeg (to taste)
Preheat oven to 350° F. Butter a 9″ x 13″ Baking pan and set aside.
In large dutch oven, brown the sausage (I like big chunks). Remove the sausage from the pan and melt the butter, scraping up the browned pieces. Add the oonion and celery and cook until onion is translucent.
Add the apple and stir the sausage back into the pan. Add the pepper and nutmeg, the parsley, and adjust the salt if needed. Turn off the heat and add your cubed bread. Slowly stir in your beef broth/Consommé and then add your egg.
Spoon the stuffing into the prepared baking dish and drizzle the melted butter over the top of the stuffing. Baker for 40 minutes covered and an additional 10 minutes or so uncovered, to crisp up the top!
I bought some organic tomatoes on the vine and a pint of grape tomatoes that I hadn’t finished but didn’t want to go to waste. Tomato soup is my favorite, but the canned variety is SO full of carbs…enter the #InstantPot and, 20 minutes later, viola #LowCarbTomatoBisque!
Spicy Tomato Bisque
- 2 TBLS Olive Oil
- 1/2 Cup Chopped Onion (1 Small to Medium Onion)
- 3 Ribs Celery, Chopped (About 3/4 Cup)
- 2 Medium Carrots, Peeled & Cut into 1/2″ Slices
- 3 Cloves Garlic, Peeled
- 4-6 Medium Tomatoes, Quartered (I used 4 + 2/3 Pint of Grape Tomatoes)
- 1/2 TBLS Dried Oregano
- 1/2 TBLS Dried Parsley
- 1/2 TBLS Dried Basil
- 1 – 10.5 oz Can Beef Consommé (or Vegetable Broth for Vegetarian) + 1/2 Can Water
- Dried Red Pepper Flakes (if desired)
- 1/2 Cup Heavy Cream
- Salt & Pepper to taste
- Grated Parmesan Cheese (if desired)
Set the Instant Pot to saute mode and add the oil to warm. Add onion, celery, garlic, carrots, tomatoes, oregano, basil and parsley cook for about 3 minutes.
Add Consommé/Broth and red pepper if using. Mix well. Close the Instant Pot with pressure valve to sealing and set to cook for 9 minutes.
When cycle is complete, set valve to quick release, open the Instant Pot, and puree the soup using an immersion blender. I prefer mine a little bit chunky.
Set the Instant Pot to Saute mode. Stir in cream and adjust spices with salt & pepper as needed. Ladle into bowls, and sprinkle with grated Parmesan cheese if desired.
Nutrition Information: Serves 6
- 152.5 Calories
- 13g Fat
- 6.5 g Carbs
- 2 g Protein
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