Category: Skinny

Skinny Buffalo Chicken Burritos

I saw this video on #TikTok and got inspired to use the method but slim down the ingredients used to make it #KetoFriendly and not just low fat, like the original intended. Thanks, Nikita Fair for the inspiration!

  • 1 Pound Chicken Breast, cut into 4 equal pieces
  • 1/4 Cup Franks Red Hot Buffalo Sauce
  • 1 Cup Cottage Cheese
  • 1 TBLS Ranch Seasoning (Homemade or Store Bought)
  • Paprika
  • Garlic Salt
  • Ground Pepper
  • 1 Cup Shredded Cheddar Cheese
  • 4 Mission Carb Balance Flour Tortillas

Sprinkle the chicken breasts with the garlic salt, pepper, and paprika and cook at 375°F in the air fryer for 10-12 minutes until internal temperature reaches 160°F. Remove chicken, cover with foil and set aside while you prepare the sauce.

In mini (or full size) blender jar, combine cottage cheese, buffalo sauce, and ranch seasoning and blend on medium-high until smooth.

Uncover chicken and chop into about 1/2” chunks. Combine with sauce and cheese. Divide chicken mixture equally onto the 4 tortillas. Fold the tortillas and place seam side down on a hot sauté pan. Brown burrito on both sides and wrap in foil to keep warm if not serving immediately. Can be stored in refrigerator or freezer and warmed back up.

Nutrition information: 541 Calories 27.5 g Fat 5.5 g Carbs 61.5 g Protein

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Low-Carb Bread Machine Bread

One of the biggest complaints I, and many others, have about Keto Bread is that it tends to taste too eggy.  I’ve been on a mission to eliminate that and discovered that, with my new bread machine, I can bake #KetoFriendly, #EggFree, loaves of bread. 

Of course, buying a new bread machine means yet another tool I need to find a home for in my #StorageChallengedKitchen.  But #ThisGirlLovesToEat, so I’ll find a corner somewhere. 😉

My machine is a Cuisinart Convection Breadmaker and does have a low-carb setting, so that is a bonus.

Keto Bread Machine White Bread

  • 2+1/2 tsp Bread Machine Instant Yeast
  • 1 + 1/3 Cup 90º F Tap Water
  • 2 TBLS Sugar
  • 1/4 Cup Neutral Oil (Vegetable or Canola) – unless you want the flavor in your bread, then you can use Olive Oil (I like to use a blend of Olive-Avocado Oil)
  • 3 tsp Vital Wheat Gluten
  • 3 Cups/300 g (weigh it if you can) Carbalose® Lo-Carb Flour (I have used Bob’s Paleo Flour as well)
  • Salt or other seasonings as desired (I always add a bit of salt)

Using a paper towel, lightly oil the inside of your bread machine pan and the kneading paddle.  Plug in your bread machine (but do not preheat), add your yeast, sugar and warm water to the pan and close the machine lid.  Set a timer for 12 minutes to allow your yeast to activate (start bubbling).

As soon as your yeast is nice and foamy, add (in this order) your oil, the wheat gluten, any spices you are using, and the flour.

Close your lid and set the machine to Low Carb setting (if it has one) or bake at basic mode for a 1.5 pound loaf.

**Tip:  To keep your loaf from having a hole in the middle, when the rise cycle starts, remove the paddle and center your loaf back in the pan without handling it too much.

Allow loaf to cool in the pan then slice into 12 slices.

Nutrition Information Per Slice (with Canola Oil)

    • Calories   120
    • Protein     8.25 g
    • Carbs        4.83 g
    • Fat             7.42 g

Are you on Facebook? You might be interested in the things I may not devote an entire blog post to: food news, recipes, food facts, nutritional information, photos and other things that make my mouth water. If so, visit my This Girl Loves To Eat community at: https://www.facebook.com/ThisGirlLovesHerFood

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!

 

Low Carb Fruits & Veggies

#ThisGirlLovesToEat

Keto Friendly Anytime Smoothie

AnytimeSmoothieDeciding how you spend your carb allowance, when you are following a #KetoLifestyle, presents you with many options, depending on what stage of Keto you are at.  When you are in your induction and weight loss phase, smoothies are generally not the way to spend your day’s allotted carbohydrates, but this one tops out at 9 Net Carbs so it can be included from day 1.  This light and frothy smoothie a great #PickMeUp for that late afternoon slump plus it gives you a big protein, vitamin and fiber boost without piling on the calories.

Once you’ve hit maintenance phase smoothies packed with a higher berry to spinach ratio are a great way to get your fruits and veggies in with relatively little impact on your carb count.

Keto Friendly Anytime Smoothie

  • 1 Cup Cold Water
  • 1 Cup Halved Strawberries
  • 2 Cups (packed) Fresh Baby Spinach
  • 1 Scoop No Carb Protein Powder (I use Isopure Zero Carb Creamy Vanilla)
  • 1 Cup Ice Cubes

Starting with your water, put all of your ingredients, except your ice, into your blender or Vitamix.  If you have a smoothie setting, like I do on my Vitamix, include the ice, switch to that mode and hit start.  Your Vitamix will stop when it’s ready.  Otherwise, start on a low setting until ingredients are combined then turn your machine up to medium high and blend until smooth.  Without turning your machine off, Open your ingredient addition port (hole in top of blender lid) and add in the ice until desired consistency.

Nutrition Information (Serves 1)

  • 162 Calories
  • 0 g Fat
  • 8 g Carbohydrates
  • 28 g Protein

Keto Flatbread & Lemon Tahini Sauce

My next post is going to be for Chicken Shawarma, but I was really sad that, in order to really enjoy it I’d need to cheat with a high carb Pita and Tahini sauce.

After doing some research and taking a couple of tries in the kitchen though, I discovered that making an acceptable Keto flatbread to host the deliciousness of the flavorful chicken dish, kebabs, or any other Middle Eastern delicacy isn’t that hard at all!

flatbread

Keto Flatbread

  • 2 Large Eggs
  • 2 tsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 2 Cups (6 oz) Shredded Full Fat Mozzarella Cheese
  • 1+1/2 Cups Finely Ground Almond Flour
  • 1/2 tsp Dried Thyme

Preheat the oven to 400° F.

In a large bowl, beat the eggs until they are light and frothy then add the salt and baking powder in, making sure to mix well.  Mix the mozzarella in with a spatula.  Add in the almond flour and mix everything well.

Wearing rubber prep gloves, put some oil on your hands and continue mixing with your hands, then separate the dough in 5 equal balls.   Flatten each section of dough into a disc and spread them out on a piece of parchment paper.  Place another piece of parchment paper on top of the flattened discs.

Use a rolling pin to flatten each disc further until they are about 5-6 inches in diameter.

Transfer the dough and bottom piece of parchment to a sheet tray, sprinkle with dried thyme, and bake for 13-15 minutes, or until golden brown.  When the flat breads have finished cooking, remove from the oven and set on a wire rack to cool.

TIP:  Flatbread will keep 3-4 days in the refrigerator in a zip bag, or can be frozen for 3 months.

lemontahini

Lemon Tahini Sauce

  • 1/3 Cup Sesame Tahini – I use Kevala Organic Sesame Tahini
  • 2 Cloves Garlic Crushed (2 tsp jarred crushed garlic)
  • Juice of 1 Medium Lemon
  • 1/4 tsp Freshly Ground Sea Salt
  • Ice Water
  • 1 tsp Freshly Chopped Parsley

Put garlic in a small bowl and cover with the juice of 1 lemon.

Let sit for 5-15 minutes until the raw flavor of the garlic goes away.  Add the tahini to a blender or small food processor, or use a handheld immersion bender in a tall and narrow jar.

Add the garlic/lemon juice blend, the parsley, and the salt, and blend for a few seconds.  Add some ice water(about 2-4 tablespoons) while blending and keep going until the texture is smooth and creamy.  If you need to add more water, do so. If the tahini gets too loose, add more tahini.  Check the seasoning and put in the refrigerator in a sealed container until needed.

The tahini sauce will last for 5 days in the refrigerator but can’t be frozen.

Use the flatbread as your base to build your kebab or Schwarma plate and dress with the tahini sauce.  #ThisGirlLovesToEat

Keto Breakfast Griddler

Now that I’ve gone to #2ADays with original recipes plus a little something extra, I thought the perfect way to start is with this breakfast to grab and go!

#ThisGirlLovesToEat

Foolproof Cauliflower Crust

If at first you don’t succeed…listen to the experts and get a pizza stone if you don’t have one.  I got mine at Pampered Chef, but this Weber 8836 with the carrying tray is a great one too:

Next, find a video how-to on Epicurious.com.


Cauliflower Crust Pizza with Tomatoes & Mozzarella

  • 1 small head of cauliflower (about 1 pound), coarsely chopped
  • 1 large egg, lightly beaten
  • 1 cup grated Parmesan (about 3 ounces)
  • 3/4 cup finely ground almond meal or almond flour
  • 1 garlic clove, finely chopped
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 cups shredded part-skim mozzarella (about 5 ounces), divided
  • Vegetable oil (for brushing)
  • 1/2 cup marinara sauce
  • 1/4 cup basil leaves, torn
  • 1/2 teaspoon red pepper flakes (optional)
  1. Arrange a rack in middle of oven; place pizza stone or inverted (if rimmed) baking sheet on rack. Preheat to 425°F.
  2. Working in batches if needed, pulse cauliflower in a food processor fitted with the blade, or grate using the medium holes of a box grater, until fine crumbs form and are rice-like in texture. Transfer to a clean kitchen towel and tightly squeeze to remove as much liquid as possible.
  3. Mix cauliflower, egg, Parmesan, almond meal, garlic, Italian seasoning, salt, and black pepper in a medium bowl until mixture holds together when pinched.
  4. Line pizza peel or second baking sheet with parchment paper; generously brush with oil. Form cauliflower mixture into a 12″ circle with your hands on parchment. Using a rolling pin, make thickness as even as possible. Carefully slide parchment onto preheated pizza stone or baking sheet.
  5. Bake cauliflower crust until golden brown and firm to the touch, rotating halfway through, 20–22 minutes.
  6. Remove from oven. Sprinkle with 1 1/4 cups mozzarella. Top with sauce, using the back of a spoon to spread over cheese. Sprinkle with remaining 1/4 cup mozzarella.
  7. Slide pizza back onto pizza stone or baking sheet and continue to bake until bubbly and browned in spots, 5–7 minutes. Top with basil and red pepper, if using. Let sit 5 minutes, then cut into 6–8 wedges.  #ThisGirlLovesToEat

Thai Street Chicken

thaistreetchickenKeith 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.

Salted Lime Sweet Potato Chips

sweetpotatochipsI’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
  1. Preheat oven to 425° and place oven safe cooling racks on 2 baking sheets.
  2. Wash sweet potatoes and thinly slice with a very sharp kitchen knife or mandolin.
  3. Place sweet potato slices in a bowl and cover them with warm water and corn starch. Soak for 15-20 minutes.
  4. Remove the potatoes from the water and dry very well with a paper towel.
  5. Lay a single layer of potatoes on each rack and spray each side of the potato slice with olive oil spray.
  6. 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.
  7. 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