Broiled Flat Iron Steak

broiledflatironsteak When I’m meal prepping, I like to multi-task. Often I have something in the air fryer, the pressure cooker, in the oven, and even in the broiler simultaneously. It’s easy to do that when you pre-plan your meals and know your timeline.

I love this marinade for flat iron steak (or any cut of beef) because it allows me to do other dishes while the meat sits in the bag to absorb all of the flavors for four hours. If you marinate the steak while you’re at work during the day, you’ll be ready to have a great meal on the table for your family in under 30 minutes. Steam a package of vegetables in the microwave and it’s a simple clean up as well!

Broiled Flat Iron Steak

2 Pounds Flat Iron Steak
2/3 Cup Red Wine (I used full-bodied Westerly Merlot)
1/2 Cup Olive Oil
4 Cloves Crushed Garlic
Freshly Ground Sea Salt & Black Pepper

Combine all of the marinade ingredients in a gallon sized zip bag then add the raw steak to the bag. Push out as much air as you can then zip the bag closed. Place the bag in the refrigerator and allow the meat to marinate for 4-6 hours.

Set the oven temperature to broil.

Line a broiler pan with foil and top with either the broiler pan top or a roasting rack if one fits on top of your pan. My oven is a Kitchen Aid and didn’t come with a broiler pan. There was an option to order one by mail or $49 + Tax and shipping. I searched the part number on Amazon and found it (with the included roasting rack) for $34.51 + free shipping! I use it all the time!

When oven has reached it’s temperature, place the pan under the broiler and cook for 6-8 minutes per side. If you have a nice thick piece of steak you should get a medium end result. Adjust your time up or down to fit your desired degree of doneness.

For most tender result, slice diagonally across the grain. #ThisGirlLovesToEat

Nutrition Information (8 – four ounce servings)

331 Calories
26 g Fat
3 g Carbs
21 g Protein

Salted Lime Sweet Potato Chips

sweetpotatochips I’m a savory snack girl, but don’t want to completely derail my hard earned Keto gains by cheating with a bag of store bought potato chips. What’s a snacker to do? This snacker chooses to spend her carbs on a healthier version of sweet potato chips, without the store bought preservatives and additives. #ThisGirlLovesToEat

Salted Lime Sweet Potato Chips

4 Medium Sweet Potatoes (or yams)
1 TBLS Corn Starch
Olive Oil Spray
4 Limes
Freshly Ground Sea Salt

Preheat oven to 425° and place oven safe cooling racks on 2 baking sheets.
Wash sweet potatoes and thinly slice with a very sharp kitchen knife or mandolin.
Place sweet potato slices in a bowl and cover them with warm water and corn starch. Soak for 15-20 minutes.
Remove the potatoes from the water and dry very well with a paper towel.
Lay a single layer of potatoes on each rack and spray each side of the potato slice with olive oil spray.
If you have a small spray bottle, fill it with your lime juice & spritz top side lightly with the lime juice. If you don’t have a spray bottle, drizzle the lime juice lightly over your potatoes.
Lightly salt the tops then bake for 15 – 25 minutes (depending on thickness of slices), flipping the potato slices half way through the baking process. Check the potato chips frequently, it may take less time if your chips are sliced extra thin, to make sure that they don’t burn! Remove from oven and allow to cool for 5-10 minutes before serving.

Nutrition Information (Serving Size 1 oz):

24 Calories
0 g Fat
4 g Carbs
<1 g Protein

Sausage, Spinach & Feta Egg Muffins

MuffinStack1 I eat a lot of portable egg breakfasts on Keto, like: Bacon Wrapped Omelettes, Pizza Egg Cups; Crustless Veggie Quiche; and Pressure Cooker Egg Bites. I add in days of berries and yogurt but getting enough protein at breakfast is hard if I don’t include eggs. Unfortunately I get tired of the same foods, so I need to keep experimenting in the morning.

Sausage, Spinach & Feta Egg Muffins

12 Large Eggs
12 oz Raw Ground Breakfast Sausage
1/2 of a 5 oz Bag Fresh Baby Spinach
1/2 Cup Feta Cheese
1 Cup Half & Half
1/2 tsp Pepper
1/2 tsp Ground Nutmeg
1/2 tsp Crushed Red Pepper Flakes (if desired)
Olive Oil Cooking Spray

Spray jumbo muffin tins with olive oil cooking spray & pre-heat oven to 375° F.

Roll spinach leaves and slice thinly. Combine spinach, feta and raw, crumbled sausage in a bowl and combine. Divide the mixture evenly between the muffin tins but do not pack down.

Lightly beat the eggs in a medium bowl, beat in the spices, and then the half & half. Divide the egg mixture between the muffin tins and bake for 30 minutes (if using jumbo muffin tins) or 25 minutes for standard sized muffin tins. Egg muffins are done when they brown around the edges, pull away slightly from the sides and are set in the middle.

muffintin

Nutrition Information (1 egg muffin)

108 Calories
4 g Fat
1 g Carbs
8 g Protein

Muffins can be kept in a sealed container in the refrigerator for a week or the freezer for a month. Heat in the microwave 30-45 seconds. #ThisGirlLovesToEat

Skip the Take-Out Beef & Broccoli

Clean eating isn’t hard if you put a little thought into it. I love Chinese take-out but hate all of the carb-heavy thickeners and calorie bomb, sugary sauces that are used in restaurant fare. A few tweaks, and a little make-ahead prep, lets me put this weeknight staple on the table in under 15 minutes after work! The substitutions I made are also #KetoFriendly, which is something this busy Keto girl definitely loves. #ThisGirlLovesToEat

BeefAndBroccoli

Keto Beef & Broccoli

3 TBLS Low Sodium Soy Sauce
2 TBLS Olive Oil (I used garlic infused)
2 TBLS Toasted Sesame Oil
2 TBLS Clam Juice
1 TBLS Apple Cider Vinegar
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Freshly Grated Ginger
1/2 tsp Red Pepper Flakes (or more to taste)
1/2 tsp Xanthan Gum

In a small bowl, whisk together all ingredients EXCEPT the Xanthan gum and set aside.

1 Pound Lean Beef Sirloin, Boneless Ribeye, Flat Iron, or Flank Steak, sliced very thinly across the grain
2 Cups Broccoli Florets
1 TLS Olive Oil
2 Crushed Garlic Cloves (I use 2 tsp jarred crushed garlic)
1/2 tsp Freshly Ground Sea Salt
1/2 tsp Freshly Ground Black Pepper
1 TBLS Sliced Green Onions (Scallions)
2 TBLS Sliced Almonds (if desired)
1 TBLS Toasted Sesame Seeds (if desired)

Put the sliced beef and 1/3 of the marinade in a quart sized zip bag, seal and put in the refrigerator to marinate for 4-6 hours (while your’re at work all day) or overnight.

Do ahead tip: Stir fry the broccoli until it’s just crisp-tender (3-4 minutes) in 1 – 2 TBLS olive oil over medium-high heat, then remove from pan to a large zip bag or covered bowl and put in the refrigerator.

When you are ready to assemble your dish, using a large skillet, (I use my 4.5 quart high sided Dutch oven) heat the olive oil over medium-high heat. Discard the marinade and place the beef into your pan. If you’ve sliced your beef nice and thin, it should take only 2-3 minutes per side to brown. Remove the beef to the bowl with the broccoli and add the reserved 2/3 marinade, salt & pepper to the pan. Cook for about 2 minutes then stir the Xanthan Gum into the sauce. Cook another minute or two, or until the sauce has thickened to a desired consistency and add the meat & broccoli back to the pan to coat in the sauce and warm through. Add the Green Onions in the last few seconds of cooking.

Serve over cooked cauliflower rice and top with sliced almonds & toasted sesame seeds if desired.

Nutrition Information (Serves 6)

203 Calories
14 g Fat
1.3 g Carbs
15.5 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

Garlic Cauliflower Gnocchi

I’m all-in on my #KetoLifestyle, but there are certain things I enjoy, like bread and pasta, that I miss incredibly. I love zucchini, but I can’t accept zoodles as a legitimate replacement for pasta. Trader Joe’s makes a great cauliflower gnocchi, but it’s not Keto friendly, so I set out to adapt a regular gnocchi recipe to one that fits into my Keto lifestyle. It’s also a great recipe for anyone following a Gluten Free diet.

Garlic Cauliflower Gnocchi

Medium Head Cauliflower
1/2 Cup + 2 TBLS Bob’s Red Mill Paleo Baking Flour
1/2 tsp salt
1/4 tsp Garlic Powder
1 tsp Dried Basil
Olive Oil Spray

Combine the flour, salt, garlic powder and basil in a bowl and set aside.

Remove the stem from the cauliflower and cut it into florets. You want 5 cups of florets. Put the cauliflower florets in a food processor (I use my Vitamix) and pulse until it’s riced into crumbles.

SistemaLargeSteamer Using a microwave-safe steamer (I use the Sistema 6 Cup [Large] Microwave Steamer) cook the cauliflower 7+1/2 to 10 minutes on high – you want the cauliflower done but not soggy.

TIP: If you don’t have a microwave steamer: Place all of the cauliflower in a microwave-safe bowl and cover it with a paper towel. Microwave for 5 minutes. Remove the cauliflower and spread it on a towel to cool. Once cauliflower is cool enough to work with, wrap in a towel and squeeze the water out.

Place the cauliflower back in the food processor (Vitamix). Blend until creamy.

Put the drained cauliflower into a large bowl (I used my stand mixer with the dough hook attachment) and add the dry ingredients. Mix together until your dough comes together. TIP: Do not add more flour – it’s OK that the dough is sticky at this point.

Transfer the dough to a floured bread board or counter top. To make the dough easier to work with, you’ll want to add an additional tablespoon or two (no more than that) of flour as you roll the dough. Shape it into a ball, then wrap it in a piece of waxed paper and refrigerate the dough for about 15 minutes. Take the dough out of the refrigerator and slice it into 4 equal sections.

Roll each section out until you have a rope about 1-inch thick. Slice the dough into 1/2″ squares with a sharp knife.

I do a two part cooking process. First I boil the gnocchi in rapidly boiling, salted water for 6 minutes. Next you have the choice of how (if at all) you want to brown up your gnocchi. I prefer to brown it to give the gnocchi a nice seal – you can decide on the degree of brownness you like.

To Sauté the gnocchi: Using olive oil cooking spray (for the least added calories and fat), generously spray a skillet and, working in batches, place a single layer of gnocchi in the pan and then give them a light coating of olive oil spray on the exposed side. Cook about 5 minutes per side if you like them crisp and deep brown. You can reduce the time for lighter brown, less crispy, more traditional gnocchi.

To Oven Roast the gnocchi: Line a cookie sheet with foil and lightly spray it with olive oil cooking spray. Place your boiled gnocchi down in rows, spray the tops with olive oil spray and lightly season with salt & pepper. In a preheated 425° F oven, bake for 12 minutes then turn the gnocchi over, return to the oven and continue cooking for an additional 10-12 minutes. This will give you a nice, crispy, medium brown gnocchi.

To Serve: I melt some butter in a skillet and add some freshly chopped basil and garlic to the butter and sauté for about 3 minutes over medium heat until the butter just starts to brown a bit. Drizzle the sauce over the piles of gnocchi and serve immediately. Alternatively, these hold up great in a spicy marinara sauce with some freshly grated Parmesan cheese too. #ThisGirlLovesToEat

Nutrition Information per serving (Serves 4)

Calories 100
Net Carbs 6.75 grams
Fat 2.5 grams
Protein 5 grams

Air Fried Coconut Shrimp

You might be able to tell I’m obsessed with my air fryer. It’s so stinkin’ easy to use, clean up, and it’s great for healthy cooking! The best part of having the air fryer is that the possibilities with it are endless. All I’ve had to do so far is go to Google for recipe inspiration. Today’s ingredient: raw shrimp.

airfriedcoconutshrimp

Coconut Shrimp with Honey Lime Sauce

1/2 Cup Bob’s Red Mill Paleo Baking Flour
1+1/2 tsp Freshly Ground Black Pepper
2 Large Eggs (I use Eggland’s Best)
2/3 Cup Unsweetened Flaked Coconut
1/3 Cup Panko Crumbs
24 Medium Peeled, Deveined Raw Shrimp, Tail-on
Olive Oil Cooking Spray
1/2 tsp Kosher Salt
1/4 Cup Honey
1/4 Cup Lime Juice
1 Serrano Chile, thinly sliced
2 tsp Chopped Fresh Cilantro (Optional)

Stir together flour and pepper in a shallow dish. Lightly beat eggs in a second shallow dish. Stir together coconut and Panko in a third shallow dish. Holding each shrimp by the tail, dredge shrimp in flour mixture, making sure not to coat tail; shake off excess. Dip in egg, allowing any excess to drip off. Dredge in coconut mixture, pressing to adhere. Coat shrimp well with cooking spray.

Place half of the shrimp in air fryer basket in a single layer, and cook at 400°F until golden, 6 to 8 minutes, turning shrimp over halfway through cooking. If you have larger shrimp it may take up to 10 minutes. Season with 1/4 teaspoon of the salt. Repeat with remaining shrimp and salt.

While shrimp cook, whisk together honey, lime juice, and Serrano chile in small bowl. Sprinkle shrimp with cilantro, if desired. Serve with sauce. Note: If you are keeping to a Keto lifestyle, skip the honey based sauce and just squeeze a bit of lime juice on instead.

Serving size 6 shrimp. #ThisGirlLovesToEat

Nutrition Information per serving (Shrimp only – no sauce): Calories 213 Fat 11 Carbs 9 Protein 14

Recipe adapted from Cooking Light Magazine

Sometimes Keto Sucks

Don’t get me wrong, I am incredibly proud of the 44 pounds I have lost since I decided to convert to a #KetoLifestyle in November of 2018. By being mostly good, I have lost all but 5 of the pounds since I got married 19 years ago. But I was really skinny when I got married, and that wasn’t my goal at all. It’s certainly been a really nice benefit to need to have all of my clothes taken in though! My goals actually were:

To lose the 30 pounds that 8 surgeries in 4 years had added to my not big body
To see if a #KetoDiet would help reduce my deep tissue inflammation
To see if removing processed foods from my diet would allow me to eliminate any of the cocktail of medications that I’d been relying on for 8 years to be able to walk and even to sleep at night.

Happily going #Keto did all of that, but no good thing comes without a cost. In my case, the cost is that I am a serious bread, cracker and pasta-a-holic and I hate every recipe I’ve tasted for the, so called, lo-carb replacements. They came out pretty much tasteless and, to be completely honest, they blow. #IMissBread but even more, #IMissPizza

I set out on a quest to solve that problem and discovered Bob’s Red Mill Paleo Baking Flour!

BRMPaleoPizza

Keto Friendly Paleo Pizza Crust

1+1/4 Cups Bob’s Red Mill Paleo Baking Flour
1/4 tsp Salt
1/8 tsp Baking Soda
2 Large Eggs
2 TBLS Water
2 TBLS Olive Oil
1 tsp Dried Basil and/or Oregano if desired

Preheat oven to 350°F and set aside a baking sheet or pizza pan.

In a small bowl, combine Paleo Baking Flour, baking soda and salt. In a large bowl, whisk together eggs, water and oil. Add flour blend and mix thoroughly. Let rest for 5 minutes.

Roll out and shape dough between two pieces of oiled parchment paper. Remove and discard top piece of parchment and slide bottom parchment and crust onto the baking sheet or pizza pan.

Bake for 7 minutes. Remove from oven and add your favorite toppings, then bake for an additional 5–7 minutes. Increase the heat to 400°F for the last 5 minutes for a well-done.

Now I just need to remember, everything in moderation. Just because Bob’s Red Mill Paleo Baking Flour is Low Carb, doesn’t mean I can wolf down the entire pizza in one sitting. 😉 #ThisGirlLovesToEat

Cooking Frozen Chicken Breasts

airfriedchicken Sometimes, when you haven’t planned ahead, you get backed into a corner trying to make dinner with no thawed meat. If you have a bag of #FlashFrozen boneless, skinless chicken breasts in your freezer, you don’t have to #ThrowInTheTowel and call for a pizza. With your air fryer you can still salvage a quick and healthy dinner and look like you planned it all along.

Usually air frying thawed boneless chicken breasts at 375° F, takes about 13 minutes. When they are frozen I kick the temperature up and add 6 to 12 minutes, depending on the size and thickness of the breasts.

4 breasts fit in my Dash 6 quart air fryer, so I place them into the basket, set my temperature to 400° F and set the timer for 18 minutes.

Open the fryer at about 8 minutes to turn the breasts over (for even browning) and continue cooking. Check each chicken breast at about 14 minutes, by slicing into the thickest part of the breast, in order to ensure that is well-done. Mine weren’t quite done at 14 minutes, so I added another 4 minutes and they came out perfectly browned, juicy and ready to decide what to do with them.

I can shred the breasts and turn them into #ChickenTacos, cut the breasts into strips to top a #ChickenSalad, cut them into chunks and toss with some Buffalo sauce to eat as a snack, leave the breasts whole to serve alongside some vegetables for a healthy, low carb dinner, or leave them whole and make a #ChickenSandwich on grilled sourdough or a hamburger bun. Once the chicken is cooked, you’re limited only by what other ingredients you have on hand. #ThisGirlLovesToEat

Ham Wrapped Asparagus

asparaguswithhamaf2 Talking to friends, I have heard a lot of them losing hope as the months of their dieting, and slow movements on the scale, drag on. They’re getting bored with the foods they’re eating, or hate the foods that are promised to be the biggest help in losing weight, particularly eggs, on the #KetoDiet. As one who suffers occasional food boredom as well, I’ve been sharing some of my favorite #MakeAhead snacks and #GrabAndGo meals that make me less tempted to cheat.

Air Fryer Ham Wrapped Asparagus

8 Spears Fresh Asparagus, woody ends trimmed
4 Large Thin Slices Ham, sliced in half (I use Columbus Brand Apple wood Smoked Ham)
Olive Oil Spray
Freshly Ground Salt & Pepper

Lay asparagus spears in the basket of your air fryer and spray lightly with olive oil cooking spray. Shake the spears in the basket to make sure the spears are coated.
Season with salt and pepper and shake again before closing the air fryer.
Cook spears for 3 minutes at 400° F, and remove from basket.
Wrap each spear of asparagus with 1/2 piece of ham.
Place back in basket, seam side down and lightly spray again with olive oil spray.
Cook another 5-7 minutes at 400° F, shaking once in the middle of the time, until ham is lightly browned.
Remove spears from basket and serve warm with grained mustard, if desired.

This is a great appetizer, light lunch, or even breakfast. I love to make some of these and put them into the refrigerator to pack for a midday snack at the office! #ThisGirlLovesToEat