Creole Spiced Mahi-Mahi with Lime Sauce

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

Thai Street Chicken

Keith Schroeder of Cooking Light Magazine wrote a book, and received a James Beard Foundation Focus on Health Book Award, Mad Delicious – The Science of Making Healthy Food Taste Amazing!, in 2014 that doesn’t just talk about the what and how of cooking great meals, but also the why. This recipe is one that was featured in both his book and the magazine, and perfectly illustrates why guests at his table love every dish this Atlanta chef prepares!

If you replace the brown sugar with Sukrin Gold, this recipe can easily become a flavorful, Keto Friendly meal.

Thai Street Chicken

1/2 Cup Cilantro Stems
1/2 Cup Parsley Stems
1 TBLS Brown Sugar
2 tsp White Pepper
2 TBLS Fish Sauce
1 TBLS Oyster Sauce
4 crushed garlic cloves (I use 4 tsp of jarred, crushed garlic)
1 + 1/2 Pounds Boneless/Skinless Chicken Thighs (About 6)
Olive Oil Cooking SPray
1 Cup Julienned Carrots
2 Peeled/Scored/Sliced Cucumbers
12 Sprigs Fresh Cilantro
2 Limes Cut into Wedges

Put the parsley & cilantro stems into a gallon sized zip bag and, using a rolling pin or can of vegetables, bruise the stems by pushing down and rolling over the stems from outside the bag. Add the brown sugar (or brown sugar alternative), the white pepper, the fish and oyster sauces, and the garlic and combine. Add the chicken, zip the bag closed, and massage the marinade into the thighs. Refrigerate for 30 minutes.

While the chicken is marinating, prepare the dipping sauce.

Thai Dipping Sauce

6 TBLS White Vinegar
6 TBLS Brown Sugar (or Brown Sugar Alternative)
1/4 Cup Shaved Shallots
4 TBLS Fresh Lime Juice
1 tsp Fish Sauce
2 Minced Thai Bird Chiles
1 Clove Garlic, Crushed (1 tsp jarred crushed garlic)
1/2 tsp White Pepper

In small saucepan, over medium heat, bring the vinegar, sugar and shallots to a boil. Simmer for another 10 minutes then remove from heat. Puree with an immersion blender (or in a blender).

Cool and then stir in the lime juice, fish sauce, chiles, garlic and white pepper.

After 30 minutes, removed the marinated chicken from the zip bag and discard the remaining marinade. Put the chicken thighs on metal skewers. Make sure your chicken is long and flat, you don’t want cubes with this style chicken.

Heat an oven safe (if cooking in your oven) grill pan, sprayed with Olive Oil cooking spray, over medium-high heat (or in a 300° oven).

Place the skewers on the hot grill and cook for 15 minutes. Flip the skewers over and cook another 15 minutes. You should be able to easily pull off a cooked piece of the chicken when it’s done. Remove the skewers from the heat, slide the chicken off of the skewers and place on one side of a platter to rest for 10 minutes.

On the other side of the patter, in rows, line up the carrots, cucumber, cilantro springs, and lime wedges. Serve with the dipping sauce.

Air Fryer Chicken Kebabs

One way to meal prep for the week is to do kebabs in the air fryer. Not only is it fast, but it’s a perfect way to measure out exactly what you’re eating. Today I made chicken kebabs and put them together with 3 different sides for 3 different healthy meals this week. These can easily be laid atop a bed of fresh spinach topped with olive oil and salt & pepper, beside a green salad, or on a mound of cauliflower mash. Except for needing to remove and heat the kebabs separately with the salad, it’s a quick & easy minute in the microwave for a hearty weekday lunch or dinner. #ThisGirlLovesToEat

Air Fryer Chicken Kebabs

1 – 12 oz Chicken Breast, Trimmed (I used chicken breast fillets)
1 Medium Zucchini, Cut into 1/2″ Slices
18 Plum or Cherry Tomatoes
6 Bamboo Skewers or metal skewers supplied with rack
3 TBLS Low Carb BBQ Sauce

Cut the skewers (if using bamboo skewers & necessary) with a pair of kitchen shears, down to just short of the length of your Air Fryer Tray. Soak the skewers in water for 10-15 minutes.

Cut your chicken into about 1″ Chunks and toss in 3 TBLS low carb BBQ sauce.

Thread each skewer with 3 slices Zucchini (About 1 oz), 3 plum or cherry tomatoes, 2 oz chicken breast cut into 4 chunks. Start and end with a piece of zucchini for stability and alternate pieces of chicken and cherry tomato with a piece of zucchini in the middle.

If you have a rack for your air fryer (for holding skewers), place as many skewers as will fit without crowding (mine holds 3). Cook for 9-10 minutes at 350° F then remove cooked skewers and finish cooking the rest. Brush with more BBQ if desired.

Nutrition Information (Serving Size 2 Skewers)

166 Calories
1.2 g Fat
10 g Carbs
28 g Protein

Chicken Bacon Ranch Balls

Appetizers and small plates are the easiest way to stay on target when I’m trying to lose a few pounds or clean up my diet. These chicken, bacon, ranch meatballs are perfect with a small salad and a side of cauliflower mash for an easy weeknight dinner and a great way to snack without guilt at tailgate parties! Low carb, nut free, gluten free, grain free, and, best of all for me, #KetoFriendly!

Chicken Bacon Ranch Balls

1 Pound Ground Chicken
12 Slices Thick Cut Bacon
1/4 Cup Shredded Sharp Cheddar Cheese
1 Large Egg, Beaten
1 tsp Dried Dill
1 tsp Garlic Powder
1 tsp Onion Powder
1/2 tsp Dried Parsley
1/2 tsp Salt
1/4 tsp Freshly Ground Pepper

Preheat oven to 425° F and line baking sheet with foil and baking rack. Lay bacon strips on baking rack in even layer. Bake bacon in oven until crispy, about 15-20 minutes depending on thickness of bacon. Crumble bacon into small pieces. (Dispose of foil from baking sheet or use second baking sheet.) Decrease oven heat to 375 degrees and line baking sheet with parchment paper.
To a large mixing bowl, add ground chicken, crumbled bacon, shredded cheddar, egg, and spices. Using hands, mix together until thoroughly combined. Form mixture into equal-sized balls, about 1 1/2 tbsp of mixture per ball, place on prepared baking sheet, and lightly press down to slightly flatten. Bake until golden brown and cooked throughout, 25-30 minutes.
Remove poppers from oven, allow to cool slightly, and serve with low carb ranch dressing drizzled on balls or on the side. #ThisGirlLovesToEat

Nutrition Information – Serving 1 Ball (Makes 16 Balls)

116 Calories
9 g Fat
0 g Carbs
9 g Protein

Coconut Lime Cauliflower Rice

A new spin on a Keto staple.

This recipe is so versatile that it could be:

A side dish for chicken, seafood, beef, pork, or grilled vegetables
A base layer for a sweet flavored (like Keto Sweet & Sour Chicken) Asian inspired main dish bowl
A bed for kebabs
A layer in a cold chicken salad
A taco or burrito ingredient, or even
Chilled and served as a “rice pudding” type dessert.

Tip: This dish is better a day (or at least a few hours) after it’s been made and refrigerated, then reheated.

Coconut Lime Cauliflower Rice

1 TBLS Butter
1 Clove Garlic, Crushed into a Paste (I use jarred, crushed garlic)
1 Medium-Large Head Cauliflower, Riced (About 6 Cups)
1/4 tsp Salt
1 Cup Lite Coconut Milk
1 TBLS Lime Juice
Zest from 1 Lime

Heat the butter and garlic in a skillet over medium heat.

Steam the riced cauliflower in a microwave steamer for 3 minutes. Add the cauliflower rice to the skillet, sprinkle with salt and cook for 2 minutes before adding in the coconut milk and lime juice. Cook the rice for 8 minutes stirring frequently until the rice has completely softened and most of the liquid has evaporated.

Sprinkle the rice with lime zest before serving. #ThisGirlLovesToEat

Nutrition Information per serving – 6 Servings

68 Calories
2.5 g Fat
6 g Carbohydrates
2 g Protein

Baltimore Style Crab Cakes

When I am in the mood for crab but don’t want the mess & hassle of cracking shells and digging the meat out, nothing fits the bill like a crab cake. I’m not talking about a crab cake that’s mostly crappy breadcrumbs and other cheap fillers, I’m talking a cake filled with lush, sweet crab meat and little more.

The September 2018 Food & Wine Magazine features their 40 “Best Ever Recipes,” which lured me in with a luscious chocolate cake on the cover, but they hooked me with this recipe for crab cakes, nine pages from the back of the magazine on page 95!

Andrew Zimmern’s Baltimore Style Crab Cakes

1/2 cup mayonnaise
1 large egg, beaten
1 tablespoon Dijon mustard (See note below)
1 tablespoon Worcestershire sauce
1/2 teaspoon hot sauce
1 pound jumbo lump crab meat, picked over
20 saltine crackers, finely crushed (See note below)
1/4 cup canola oil (See note below)
Lemon wedges, for serving

In a small bowl, whisk the mayonnaise with the egg, mustard, Worcestershire sauce and hot sauce until smooth.

In a medium bowl, lightly toss the crab meat with the cracker crumbs. Gently fold in the mayonnaise mixture. In Andrew Zimmern’s words, if you don’t over mix, and don’t pack your mounds too tightly, you will experience “pure, unadulterated crab cake heaven.” Cover and refrigerate for at least 1 hour.

Scoop the crab mixture into eight 1/3-cup mounds; lightly pack into 8 patties, about 1+1/2 inches thick. In a large skillet, heat the oil until shimmering. Add the crab cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. Transfer the crab cakes to plates and serve with lemon wedges.

Tip 1: If you prefer, you can substitute 1 1/2 tsp yellow or spicy mustard and omit the Dijon mustard and hot sauce
Tip 2: You can substitute 1/2 cup Panko crumbs for the saltine crackers
Tip 3: You can substitute any lightweight oil for the canola oil. I prefer olive oil.
Tip 4: If you plan to serve these as appetizers you can scoop them with a small cookie scoop, a soup spoon or melon baller – depending on whether you want them to be a 1 or 2 bite app.
MAKE AHEAD Crab cakes can be prepared thru Step 2 & refrigerated overnight

The recipe as written serves 4 people 2 patties each alongside a peppery arugula salad topped with diced mango, pineapple & cucumbers with a squeeze of lemon juice & a tablespoon of vinaigrette dressing. #ThisGirlLovesToEat

This recipe was originally published in 2012, and also appears on Andrew Zimmern’s website. Food & Wine Magazine recommends pairing these crab cakes with a Muscadet. #GirlsGoneWine I’m not familiar with Muscadet, so I looked to my go to wine reference site, Wine Enthusiast, for an education on this brisk, lemony wine from the Loire Valley region of France. Wine enthusiast says the flavor profile of Muscadet wine can vary from very neutral to tangy and saline. Basic Muscadet wine is light in body and light in flavor, and may have a little spritz. Higher quality examples lean more towards a tangy saltiness and notes of flinty minerality, with a smooth texture and friendly, approachable nature. As for specific recommendation, here’s a very affordable option:

Bougrier Les Martinieres – This crisp, fruity white is an enjoyable accompaniment to shellfish and light appetizers. Its light sweetness adds richness to the light lemon, mineral and peach notes. Total Wine $10.99

Cantaloupe, Prosciutto & Arugula Salad

It’s been TOO DAMN HOT to cook this week. When not wearing out my #DoorDash app, I’ve been looking for as many cold dinner solutions as possible. I found one I love on Emeril Lagasse’s website: www.emerils.com.

It’s quick & easy to throw together and pairs well with pre-cooked, chilled jumbo shrimp or maybe a sandwich made from a leftover store-bought rotisserie chicken or deli turkey breast. Add a glass of perfectly chilled Sauvignon Blanc with melon undertones, like the 2014 Westerly Sauvignon Blanc has, and you have a terrific weeknight meal!

Cantaloupe, Prosciutto, & Arugula Salad

1/4 cup champagne vinegar or white-wine vinegar
1 tablespoon minced shallot
1/2 teaspoon minced garlic
1/2 teaspoon Dijon mustard
1/2 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 cup vegetable oil or vegetable-olive oil blend
1 tablespoon minced mixed fresh herbs (such as basil, chives, and parsley)
8 ounces fresh arugula, rinsed and spun dry
1/2 cup thinly sliced red onion
1 cantaloupe, halved, seeded, peeled, and cut into thin wedges
6 to 8 thin slices prosciutto, torn into bite-size pieces

In a mixing bowl, combine the vinegar, shallot, garlic, mustard, salt, and pepper and whisk to combine. While continuously whisking, add the oil in a slow, steady stream until completely incorporated. Whisk in the herbs, and set aside while you prepare the salad.

In a large bowl, combine the arugula and red onion. Drizzle in 1/4 cup of the vinaigrette and toss to combine. Add more vinaigrette to taste, if desired, and season lightly with salt and pepper. Toss gently to combine.

Arrange the cantaloupe wedges on a large serving plate, top with the arugula salad and the prosciutto. Serve immediately.

**Tip: Any unused vinaigrette can be stored in an airtight container in the refrigerator for up to 2 days.

A nice big pile of this salad and cold glass of Westerly Sauvignon Blanc in my sassy Lolita wine glass is sure to make me feel instantly cooler! #ThisGirlLovesToEat

Chicken Saltimbocca with White Wine Sauce

Very reluctantly, I’m back from my week of culinary indulgence. I gorged myself while sipping on every delectable wine I could in Napa and Paso Robles, so it’s back to the kitchen (& the gym) I go.

I adore veal saltimbocca, but have greatly cut back my intake of red meat, even the lighter pink/milky white young beef that is veal. With this recipe, I’ve kept the flavors, cut some of the fat by using a lean chicken breast, and even snuck in some vegetables.

Some saltimbocca ([saltimˈbokka]; Italian for jumps in the mouth) recipes are fried in olive oil and rely only on pan drippings for their sauce, which I find to be too dry, while others are covered in a heavy creamy – lemony sauce. I like to use a combination of the preparation methods and a make a lighter wine based sauce with just a kiss of lemon and cream to make the whole dish a little less guilt-inducing. #GirlsGoneWine

Chicken Saltimbocca with White Wine Sauce

4 boneless skinless chicken breasts (4 oz each)
4-8 thin slices of Prosciutto ham
10 oz package frozen chopped spinach
16 whole leaves fresh sage
1/2 cup shredded Parmesan cheese
3 TBLS olive oil
1 TBLS all-purpose flour (use finely ground almond flour for keto)
5 ounces artichoke hearts, quartered
1/2 ounce capers
1/2 cup dry white wine like Sauvignon Blanc
1 cup low sodium chicken broth
1 TBLS butter
2 TBLS fresh lemon juice
1/4 cup heavy cream
1 tablespoon butter
freshly ground salt and pepper

Pound the chicken breasts to flatten so they are all roughly the same thickness (3/8 to 1/2 inch). Lightly salt and pepper.
Squeeze the thawed, frozen spinach to remove the excess water. In a small bowl, toss the spinach with salt & pepper and 1 tablespoon of oil to coat.
Sprinkle flour on one side of first chicken breast and place flat on your work surface.
On one half of the unfloured side of the chicken, spread 1/4 of the spinach in an even, thin layer. Sprinkle 1/4 of the Parmesan cheese over the spinach and fold the empty side of the chicken over the filled side.
Wrap the sliced Prosciutto around the floured side of the chicken, placing leaves of sage between the chicken and the ham as shown.
Follow same steps with remaining chicken breasts until all 4 are ready to cook.
Heat the remaining 2 tablespoons of oil in a heavy large skillet over high heat. Add the chicken and cook just until golden brown, about 2 minutes per side.
Add the butter. When it melts add the wine and lemon juice and scrape the browned bits off the bottom of the pan with a wooden spoon.
Add the cream, chicken broth, artichoke hearts and bring to a boil. Reduce the heat to medium. Cover and simmer until the chicken is just cooked through, about 8 to 10 minutes.
Prepare your Angel Hair pasta while the chicken is simmering.
Remove the chicken & artichoke heart pieces from the pan and cover to keep warm.
Simmer the cooking liquid over high heat until it is reduced to about 2/3 cup, about 5 minutes. Season the cooking liquid with salt and pepper, to taste.
Serve the chicken breasts on a bed of Angel Hair pasta topped with the reduced sauce and garnish with capers if desired.

Enjoy with a chilled glass of the wine you used to make the sauce. #ThisGirlLovesToEat

Tart & Spicy Butternut Squash Soup

It’s finally cool enough in California, at least once the sun goes down, to justify getting the stock pot out to make a hearty soup that can serve as dinner with a big salad & crusty bread that can then live on as a couple of workday lunches too! Great for the wallet AND the waistline! This soup is so rich, and has such depth of flavor, that it seems like a cheat meal, which is a plus during the non-stop holiday feast season.

Tart & Spicy Butternut Squash Soup

1 – 2 to 2+1/2 lb Butternut Squash (Peeled/Seeded/Chopped into about 1″ Cubes)
1 – Large Granny Smith Apple (Cut into about 1″ Pieces – seeds/core/stem removed)
3 – Large Ribs Celery Chopped
3 – Carrots (Peeled/Chopped into about 1″ Pieces)
1 – Medium Yellow Onion (Peeled/Chopped into about 1″ Pieces)
4 – TBLS Butter
1 – 32 oz Container Organic Chicken Stock
1+1/2 Cups Water
Freshly Grated Sea Salt (To Taste)
Freshly Cracked Pepper (To Taste)
Freshly Ground Nutmeg (1/4 tsp)
Cinnamon (1/2 to 1 tsp)
Cayenne Pepper (Pinch to 1/8th tsp)
Chopped Parsley (if desired)

Melt the butter in a medium stockpot and add the onions, carrot and celery. Sauté over low heat about 10 minutes. When onions just start to brown, add the squash, apple, salt, pepper, chicken stock and water. Turn the heat up to medium-high and bring just to a boil. When bubbles appear at the edges of the pan, reduce heat to low. Cover pan tightly and simmer soup for 45 minutes until squash is completely softened.

Remove soup from heat and either process soup until smooth using your blender (I use my Vitamix) and returning to the pan after processed or an immersion blender as shown in the video.

Once soup is smooth, add the Nutmeg, Cinnamon and Cayenne. Adjust spices to taste.

I came across a video that uses the same technique I use to make my soup, with slightly different measurements, and it’s much prettier, so I’ll give the standard #ShoutOut and #HighFive to Simply Recipes for producing a great (and quick) video that I can also use to demonstrate how to assemble my soup!

I’ve already been remiss at keeping up with my blog, so not having to produce a video is a definite bonus! #ThisGirlLovesToEat

Chicken Parmesan Meatloaf

I wanted to make something healthy for an impromptu, no occasion, mid-week family gathering but didn’t want to spend all day in the kitchen prepping. I thought about a simple ground sirloin meatloaf and a salad, but meatloaf, even with ground sirloin, screams, “Boring!”.

Having just gone to the grocery store yesterday, I was SO not in the mood to go again today. Thankfully a dive into the freezer led to a discovery of 2 pounds of frozen ground chicken breast and 3 pounds of handmade gourmet chicken sausage I’d had to freeze due to family drama derailing a dinner a couple of weeks ago! A quick check of the pantry confirmed that I still had a jar of the amazing Gia Russa Hot Sicilian Marinara I’d come across at World Market, I always have pasta, Parmesan & mozzarella and the makings for a green salad, so dinner is handled! Whew…

Spicy Chicken Parmesan Meatloaf

1 TBLS Olive Oil or butter
2 pounds ground chicken breast
3 chicken “Italian” sausages
2 eggs, lightly beaten
1 – 14.5 ounce can fire roasted tomatoes, drained (these are a bit spicy, you can use diced tomatoes instead)
3/4 cup seasoned Panko crumbs
4-5 cloves garlic, minced
1/2 cup Parmesan cheese
1+1/2 cups marinara sauce (I use a spicy sauce)
3/4 cup shredded mozzarella cheese

First Prepare the Sausages:

Preheat oven to 400°F
Place the sausages into a rimmed baking pan.
Cook for 30-45 minutes (depending on how big the sausages are) until casings begin to brown.
Remove sausages from the oven and set aside to cool.
Reduce oven temperature to 350°F
In the bowl of your stand mixer, with the paddle or dough hook attachment, combine the ground chicken, eggs, Panko, tomatoes, garlic, 1/4 Cup of the marinara sauce, and Parmesan cheese.
Using a sharp / serrated knife, slice the sausage links into rounds.
There isn’t much fat in the ground chicken breast, so, using about a tablespoon of olive oil or butter, grease the bottom and sides of your chosen baking dish. NOTE: I use a Le Cruset® square 3 QT Covered Baking Dish so I can keep it warm out of the oven and at the table.
Take approximately 1/4 cup of the marinara sauce and spread it along the bottom of the pan then layer 1/2 of your sausage slices on top of the sauce.
Mound 1/2 of your ground chicken mixture into the pan then layer the rest of your slices on top of that. (This is why I use the larger, square shaped pan.
Mound the rest of the ground chicken mixture on top of the second layer of sausage slices then, using your hands (or a pair of rubber spatulas) shape the meat in from the sides to form a loaf mounding up towards the middle.
Top the meatloaf with the rest of the marinara sauce allowing it to spill down the sides. NOTE: You can prepare up to this point, cover and store in the refrigerator until you are ready to cook. If you are going to do that, allow to sit on the counter while you are waiting for the oven to preheat.
Bake for 60-65 minutes or until chicken is cooked (insert instant read thermometer into the center of loaf should read 165°F).
When done remove and add the mozzarella cheese on top.
If you have extra marinara sauce, put into a small saucepan and warm to serve alongside slices if desired.
Return the meatloaf to the oven until the cheese is melted.
Remove from the oven and let the meatloaf rest for 5-10 minutes before serving.

Prepare some wide egg noodles, fettuccini, angel hair, spaghetti, or spaghettini.
Drain.
Toss warm pasta with some butter or olive oil and grated parmesan cheese.
Pile some pasta in the center of the plate, then lay a thick slice of the meatloaf atop the pasta.
If you have warmed some of the extra sauce, ladle a bit of it on top of the meat and grate a bit more fresh Parmesan (or shake some out of the green can) cheese on top.
Toss a crisp green salad and dinner is served. #ThisGirlLovesToEat

The meatloaf came out moist and didn’t end up needing the extra sauce. When I reheated the extra slices in the microwave the next day I added the sauce.

If you are interested in the things I may not devote an entire blog post to like: health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a community page on Facebook you can visit: https://www.facebook.com/ThisGirlLovesHerFood