Cheesy Poblano Chicken Bake

PoblanoChickenBrocBakePlaying 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

 

Three Pepper Cacio de Pepe

Recipes like this are why it’s so damn hard to stay Keto. 😂😂😂 Food & Wine Magazine just keeps enticing me to #TheDarkSide!

Three Pepper Cacio e Pepe

  • 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)

Creole Spiced Mahi-Mahi with Lime Sauce

AirFriedMahiMahiI 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

AFMahiWithPuffs

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

Chicken Bacon Ranch Meatballs

chickbaconranchmb2

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!

 

Beyond the “5 Mother Sauces”

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

Sausage Stuffing for Beef

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!

Instant Pot Spicy Tomato Bisque

TomatoBisque

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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Keto Asparagus Soup

creamofasparagus

While my market still has asparagus in the produce department, I’m making soup!  #ThisGirlLovesToEat

Quick & Easy Keto Asparagus Soup

  • 1 Sweet Yellow Onion, chopped
  • 1 TBLS Olive Oil
  • 2 Pounds Fresh Asparagus, chopped into 1″ pieces (discard ends)
  • 3 Cloves Garlic, minced
  • 3 Cups Low-Sodium Chicken Stock
  • 1 Cup Heavy Whipping Cream
  • 1 Cup Chopped Pancetta or Prosciutto, sautéed
  • 2 TBLS chopped chives
  • Freshly Gound Sea Salt & Black Pepper to taste

In a large dutch oven, over medium heat, saute onion and garlic in olive oil until onion becomes translucent.

Add the asparagus and chicken stock to the pot.  Cover and boil until the asparagus is tender, about 5 minutes.  Check for tenderness by stabbing with a fork.  Add the heavy cream to the pot and cook for an additional minute.  Season with salt & pepper.

Transfer the soup to your Vitamix, blender, or  food processor and process until smooth.  Make sure there are no chunks of asparagus.  You want a really smooth soup.

Divide soup between 6 bowls and garnish with the pancetta/prosciutto and chives.

Filet Mignon Chili & Pepper Jack Crisps

My husband’s company, #Connectria, is so much different than anywhere he’s ever worked.  They do fun morale & team building activities and this week, following “come as your favorite Marvel character day,” they are having a chili cook off.  The fact that they are just outside St. Louis, Missouri, while we are in Irvine, California, is no impediment to my husband participating in all of their fun activities.  He submits photos and videos of himself participating from his one-man executive suite in his remote location.  After a $300 trip to the grocery store 😕, I will be sending his chili submission to St. Louis on dry-ice via Federal Express tomorrow.

This chili doesn’t burn your face off at first touch of your tongue to the spoon.  It’s more of a second spoon sneak up on spicy experience.  Kind of like a great glass of wine…it has a long finish!  I prefer it that way.  I serve it with lots of additional chopped peppers, onions, cilantro and hot sauce for anyone who absolutely needs to feel the burn.  #ThisGirlLovesToEat

Filet Mignon Chili with Pepper Jack Cheese Crisps

  • 2 Pounds Filet Mignon (Beef Tenderloin), cut into 1/2″ pieces
  • 2 Pounds 90% Lean Ground Sirloin
  • 3 Small Yellow Onions, chopped (About 4 cups)
  • 2 Red Bell Peppers, chopped
  • 2 Yellow Bell Peppers, chopped
  • 3 Jalapeño Peppers, stemmed/seeded & chopped
  • 1 Pasilla/Anaheim or Poblano Chili, stemmed/seeded & chopped
  • 1 Cube (8 TBLS) Butter
  • 4 Cloves Garlic, Chopped
  • 4 tsp + 1 TBLS Olive Oil
  • 2 – 6 oz Cans Tomato Paste
  • 2 – 14 oz Cans Diced Fire Roasted Tomatoes
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1-2 tsp Freshly Ground Sea Salt & Black Pepper (to taste)
  • 2 Heaping TBLS Unsweetened Cocoa (divided)
  • 1 tsp Chipotle Chile Pepper Powder (divided)
  • 1 tsp Hot Mexican Style Chili Powder (divided)
  • 1 tsp Ancho Chile Pepper Powder (divided)
  • 1/2 tsp Ground Nutmeg (divided)
  • 1/4 tsp Cayenne Pepper (divided)
  • Juice of 1 Medium Lime
  • 1 – 10.5 Ounce Can Beef Consommé
  • 5 – 15.5 Ounce cans Reduced Sodium White Kidney (Cannellini) Beans, drained
  • 1 – 11.2 Ounce Bottle Guinness Draught Beer
  • 2 Cups Very Strong Brewed Coffee (I used Starbucks™ Verona Blend)

In a large stock pot or dutch oven, over medium-high heat, place the butter, 2 tsp olive oil, the garlic, onions, red and yellow bell pepper and jalapeño peppers.  Cook until all start to soften and the butter starts to brown, about 10 minutes.  Reduce heat to low and add the 2 cans diced tomatoes, 1 tsp chili powder, 1 tsp cumin and salt & pepper.  Stir occasionally while simmering.

Coat a large skillet with 1 tsp olive oil and, over medium heat, brown the ground sirloin but don’t cook to well done.  You want the meat to be a little pink, not rubbery.  Mix in the tomato paste, 1 can at a time, until completely incorporated, and cook over low heat for about 5 minutes until warmed through.  In a small bowl combine: 1 heaping TBLS unsweetened cocoa, 1/2 tsp chipotle chile powder, 1/2 tsp hot Mexican style chili powder, 1/2 tsp Ancho chile pepper powder, 1/4 tsp ground nutmeg, and 1/8 tsp cayenne pepper.  Stir combined spices into the beef and tomato paste mixture and stir over low heat until well combined.

Add the ground beef mixture to the vegetables, stirring well to combine.  Increase heat to medium-low and stir in the Guinness, coffee, and beef consommé.  Bring mixture to a boil and allow to cook for about 5 minutes. Reduce heat to low and add the beans.

Combine your remaining spices in a small bowl: 1 heaping TBLS unsweetened cocoa, 1/2 tsp chipotle chile powder, 1/2 tsp hot Mexican style chili powder, 1/2 tsp Ancho chile pepper powder, 1/4 tsp ground nutmeg, and 1/8 tsp cayenne pepper.  Put 1 tsp olive oil and the juice of the lime into a large zip bag.  Add the 1/2″ chunks of filet mignon then sprinkle the spice mixture over the meat.  Zip the bag closed and shake the bag to coat the meat.  I massaged the meat from outside the bag to make sure all of the spices were stuck to the meat.

Heat your skillet with the remaining TBLS of olive oil and add your meat.  Cook for about 2-3 minutes until just seared then add the meat to the chili.  Add your chopped Anaheim/Pasilla/Poblano chili to the remaining cocoa/spice-oil mixture in the pan and stir fry for about 2 minutes until the peppers begin to soften.  Add the peppers to the chili and stir to make sure all of the ingredients are combined.

Increase the heat to medium and bring just to a boil, then lower the heat to medium-low and simmer for about 90 minutes or until chili is nice and thick.  Adjust seasonings as needed before serving.

To make the pepper jack crisps:  Shred your cheese and mound onto parchment paper lined baking sheets.  Bake at 400° F for 8 – 10 minutes, or until edges start to brown.  Tip:  Don’t pile too much cheese on your mounds or your crisps will be chewy instead of crispy.

Serve chili with: an ice cold Guinness, a pepper jack crisp, and topped with diced onions, peppers, chopped cilantro, hot sauce, and sour cream if desired.

Nutrition Information:  Makes 24 – 2 Cup Servings

  • 292 Calories
  • 10.65 g Fat
  • 16.41 g Carbohydrates
  • 24.86 g Protein

Total Recipe Information:

7012 Calories / 255.61 g Fat / 393.97 g Carbs / 596.76 g Protein

30 Minute Beef Stroganoff

At the end of a long week, the last thing I want to do is spend hours cooking dinner. This beef stroganoff only takes 30 minutes to prepare and tastes like it’s been cooking all day. If you have the luxury of preparing this ahead of time and letting it sit for a few hours (or even just for one) you won’t believe how much richer it tastes! #ThisGirlLovesToEat

30 Minute Beef Stroganoff

  • 12 – 16 ounces Filet Mignon, butterflied, cut into 1/2 ” slices then 1/4-1/2″ chunks
  • 16 ounces Sliced Baby Bella Mushrooms
  • 2 Shallots, finely chopped
  • 1 Cup Beef Broth or Consommé
  • 1/2 Cup Sour Cream
  • 1/3 Cup Heavy Whipping Cream
  • 1 TBLS Dijon Mustard
  • 1/2 TBLS Worcestershire Sauce
  • 1+1/2 tsp Ground Nutmeg
  • 3 TBLS + 1 Stick (1/2 Cup) Butter
  • 1 TBLS Finely Ground Almond Flour or All-Purpose Flour
  • 2 tsp Dried or 2 TBLS Fresh Dill
  • Freshly Ground Sea Salt & Black Pepper
  • 12 ounce Package Extra Wide Egg Noodles
  • 1 TBLS Minced Chives

Boil the noodles according to package directions. Drain and return to pan. Add 1/2 cup (1 stick) butter to the noodles, toss to combine, cover and set aside.

Spray a skillet with olive oil spray and, over medium-high heat, quickly sear the meat on all sides (1-2 minutes) and remove from heat.

Melt the 3 TBLS butter in the same skillet. Add the shallots, about 1 tsp pepper, and mushrooms and sauté over low heat until mushrooms are soft & onions are golden brown. Stir in the flour and cook for about a minute.

Combine the mustard, sour cream, whipping cream, Worcestershire sauce, nutmeg, and dill, then stir in the beef broth until well combined. Add to the mushrooms & onions and cook over low heat, stirring occasionally, but don’t boil, for about 5 minutes. Add the meat and juices back to the sauce and cook just until the meat is warmed.

Pour the mixture over the buttered noodles and stir gently to combine. Serve topped with a dollop of sour cream (if desired) and chives.