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

Moscow Mule Popsicles

moscowmulepopsicles Summer is Coming! Can you think of a better way to cool off on a hot summer day than with a boozy adult popsicle? What if it was a Keto treat to boot?

Making them is as easy as combining 3 ingredients, pouring them into an ice pop mold, sliding them into the freezer, and keeping your grubby hands off of them until they have time (overnight is best) to form into decadent boozy refreshment on a stick.

Moscow Mule Popsicles

3 Cups Zevia Ginger Beer (Stevia Sweetened)
9 oz Vodka
3/4 Cup Lime Juice

Combine ingredients in mixing glass or pitcher. Divide among 6 freezer pop molds, close securely, and freeze until solid (ideally overnight).

After pops are removed from freezer, they melt fairly quickly to a consistency like granita or firm slushy; serve with straws and cups, if you like. Makes 6.

Tip: I used the Ozera Reusable Popsicle Molds with Tray & Cleaning Brush. The popsicles released quick & clean, they are dishwasher safe, BPA free, and have a build in drip tray for catching any boozy goodness that tries to melt away. #ThisGirlLovesToEat
View the recipe on Wine Enthusiast Magazine

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

Keto Sweet & Sour Chicken

Because many of the sauces are so full of sugar and corn starch and the dishes are so carb heavy, with rice or egg noodles as a bed for the featured protein, most traditional Chinese food is very unfriendly to those following a #KetoLifestyle. This kid-pleasing dish is one of the few I’ve been able to adapt without ruining the spirit of the original.

Keto Sweet & Sour Chicken with Broccoli

Olive Oil Spray
1 Pound Boneless, Skinless Chicken Breast
Juice and 1 + 1/2 tsp Grated Zest of 1 Medium Orange
12 oz Small Broccoli Florets
1 Orange or Red Bell Pepper cut into 1/2″ – 1″ chunks
3 TBLS Rice Vinegar
2 TBLS Low Sodium Soy Sauce
1 TBLS Xanthan Gum
2 TBLS Honey
1 TBLS Crushed Garlic
1/4 tsp Dried Red Pepper Flakes
1/2 tsp Sea Salt
2 TBLS Sliced Almonds
1 Green Onion, Chopped
White Sesame Seeds

Whisk vinegar, soy sauce, and Xanthan gum in a small bowl. Stir in the salt and red pepper flakes and set aside.

Spray large skillet with Olive Oil Spray and heat over medium-high heat. Add chicken and cook until browned and cooked through, 6-8 minutes. Remove chicken from pan.

Add juice from the orange and cook for 15-30 seconds, stirring up any browned bits fro the pan. Add broccoli & bell pepper and cook about 4 minutes, or until they’re just crisp-tender.

Add the honey and garlic to vinegar mixture, then add to the pan and bring to a boil. Cook about 1 minute, stirring continuously until the sauce begins to thicken. Return chicken to the pan and continue cooking for another minute, stirring to make sure that all of the broccoli and chicken are well coated with the sauce. Remove from heat and stir in slivered almonds, chopped green onion, & orange zest.

Serve over steamed or stir-fried cauliflower rice. Top each serving with a sprinkling of sesame seeds and, if you like more spice, additional red pepper flakes.

Nutrition Information (6 Servings)

163 Calories
3 g Fat
7 g Carbohydrates
19 g Protein

Nutrition Information (4 Servings)

244 Calories
5 g Fat
11 g Carbohydrates
29 g Protein

#ThisGirlLovesToEat

Quick Zucchini Pickle Ribbons

zuccpickleribbons Because the photo of the recipe isn’t on the same page as this recipe from #EatingWell Magazine, you could blink and miss it. I’d have been sorry if I did!

Not only was I able to adapt it to make it #KetoFriendly, but it’s quick and easy & makes a perfect compliment for the Keto sandwiches I’m now able to enjoy because of my latest discovery: #Sola, 3g carbs per slice, Sweet Oat Bread! It’s not cheap, but I can get it on Amazon and get my grilled cheese sandwich fix again!

Quick Zucchini Pickle Ribbons

2 Medium Zucchini
8 Fresh Dill Sprigs
3/4 Cup White Wine Vinegar
3/4 Cup Water
1 TBLS Erythritol (or other Sugar Substitute)
2 tsp Mustard Seeds
1 tsp Salt
1 Crushed Garlic Clove
1/4 tsp Crushed Dried Red Pepper

Cut zucchini into long strips using a vegetable peeler, discarding the inner seeds. (You should have about 12 ounces of strips.) Place in a heatproof jar and add dill.
Combine vinegar, water, sugar substitute, mustard seeds, garlic and crushed red pepper in a medium saucepan. Bring to a boil. Pour into the jar. Let stand at room temperature for 20 minutes. Drain and serve immediately.

Nutrition Information per 1/4 Cup Serving

8 calories; 0 g fat; 0 g fiber; 0 g carbohydrates; 1 g protein; 10 mcg folate; 0 mg cholesterol; 0 g sugars; 0 g added sugars; 99 IU vitamin A; 7 mg vitamin C; 8 mg calcium; 0 mg iron; 40 mg sodium; 107 mg potassium #ThisGirlLovesToEat

Air Fryer Mini Keto Pizza Crust / Flat Bread

Finally, I have settled on a recipe for dough that satisfies my need for pizza! That it’s fast & easy to assemble and I get to make it in my Dash Air Fryer is just a bonus! Even better, it tastes so good that it can be rolled out into a square, cut in half and used as a thin, savory sandwich bread.

hampestopizza — Ham & Pesto Mini Keto Pizza

Air Fried Mini Pizza Crust / Flat Bread

8 oz Shredded Mozzarella Cheese
2 oz Cream Cheese
1 Large Egg at Room Temperature
2/3 Cup Finely Ground Almond Flour
1/3 Cup Coconut Flour
1/2 tsp Dried Oregano or Basil
1/4 tsp Onion Powder

Put egg, flours and spices into the bowl of your stand mixer fitted with the dough hook. Do not mix yet.

In a 4 cup microwave safe measuring cup, cook mozzarella cheese and cream cheese on high for one minute. Stir then cook in additional 30 second increments until all of the cheese is melted and it looks like cheese fondue.

Add to the egg and dry ingredients. Stir on low speed until combined and a ball forms.

Remove the dough from your bowl roll into a large ball and cut into 4 sections.

Roll 1 section into a ball and, on a piece of parchment paper that will fit in your Air Fryer, roll out the dough and flatten into either a circle or square.

For Mini Pizza Dough: Put your dough into the air fryer and cook at 350° for 5-7 minutes until the top is browned. Turn the dough over and remove the parchment paper from the unbrowned side of the dough. Cook for an additional 3-5 minutes then remove, top with your desired toppings, return to the air fryer and cook until your cheese is melted and begins to brown. Don’t over sauce your pizza, this is a thin crust.

For Flat Bread: Put your dough into the air fryer and cook at 350° for 5-7 minutes until the top is browned. Turn the dough over and remove the parchment paper from the unbrowned side of the dough. Cook for an additional 5-6 minutes until browned, then remove. Slice in half and fill with your favorite sandwich ingredients. #ThisGirlLovesToEat

Cheesy Green Chili Keto Breakfast Casserole

Steve-Swartz-1392x928_edited I’ve been Missing in Action for the past two weeks. My brother-in-law passed away unexpectedly and cooking has been the last thing on my mind. Eating however, has continued thanks to the wonderful people of the community of San Clemente, California. The San Clemente Sunrise Rotary and the neighbors in their Flora Vista community have kept meals on our table round the clock the entire two weeks. I have never been more thankful or humbled. The generosity and outpouring of support has been beyond anything I could have imagined, and I am so very grateful.

Very grateful and now 6 pounds heavier, LOL! They’ve brought so much comfort food, and what is comfort food typically made up of? Carbs…a Keto dieter’s biggest FOE! So, it’s time for this girl, who LOVES to eat, to get back on track.

IMG_4545_edited

Cheesy Green Chile Keto Breakfast Casserole

8 Large Eggs
6 oz Trader Joe’s (or any brand) Shredded Swiss & Gruyère
8 oz Shredded Sharp Cheddar Cheese
1 – 4 oz Can Mild Diced Green Chiles (Ortega or any brand)
2 TBLS Bob’s Red Mill Paleo Baking Flour
1/2 Cup Heavy Whipping Cream
Freshly Ground Sea Salt & Pepper to taste

Preheat your oven to 350° F, and butter the bottom and sides of a 9 x 13 glass baking pan.

Using a whisk. combine 1/2 of your whipping cream with the flour in a large mixing bowl to make a thick paste, then whisk in the rest of your cream and your eggs and set aside.

Combine your cheeses and put about 1 Cup of it into the bottom of your buttered pan.

Evenly distribute the diced green chiles over the top of the cheese layer.

Give the egg mixture another quick whisk and pour over the top of the chile & cheese in the pan, then sprinkle the remaining cheese on top.

Bake for 25-30 minutes or until the eggs are set in the center. Mine took about 29 minutes.

Allow the casserole to set about 5 minutes after removing from the oven then cut into 12 pieces. Serve as is or top with salsa and/or sour cream and chopped green onion or chives if desired. #ThisGirlLovesToEat

Nutritional Information (12 Servings)

142 Calories
12 g Fat
<1 g Carbohydrates
8.5 g Protein

Banana Muffin Tops

muffintops2 I’m in the maintenance phase of Keto, where I have more leeway with the number of carbs I’m eating, which makes me a lot happier. I’ve missed bread & pizza the most, but don’t want to completely erase my positive health gains by going back to high carbohydrate baked goods. That leaves me few choices because, frankly, I have been very unimpressed with #KetoApproved recipes for breads. It’s been really frustrating.

I’m stubborn though, so I keep trying. I am still working to modify my recipes to create #KetoFriendly baked goods that don’t taste like cardboard, have a too-dense, unenjoyable texture, and that I’d want to eat more than once. This one was a win!

Banana Muffin Tops

1 Cup Bob’s Red Mill Rolled Oats (they’re Gluten Free)
1/2 Cup Ground Flax Seed
1/2 tsp Cinnamon
1/2 tsp Salt
1 tsp Baking Powder
2 Large Eggs
1 tsp Vanilla Extract
1/4 tsp Liquid Stevia
1/2 Cup Milk
2 Medium Ripe Bananas (6″-7″), mashed
Chopped Macadamia Nuts, Walnuts, Sugar Free Dark Chocolate Chips, Unsweetened Coconut Flakes (if desired)

Preheat oven to 350° F and lightly spray a baking sheet or muffin top pan with cooking spray (TIP: Don’t use an Olive Oil based spray – it will change the flavor of your muffin tops).

Combine oats, flax seed, cinnamon, salt, and baking powder in a bowl and set aside.

In the bowl of your stand mixer, lightly beat the eggs, then mix in vanilla, stevia, milk, and mashed bananas. (TIP: If you are adding unsweetened coconut to your muffin tops, add it into the wet mixture) Leave mixer on low and slowly add dry ingredients until well combined. Let the batter sit for 5 minutes.

If you are using a muffin top pan: Divide the batter equally between 12 top-cups. Make sure you mound the batter – don’t smooth the batter flat. (TIP: If you are adding nuts or chocolate chips, etc., to your muffin tops, gently press those items on top of your mounded batter) Bake for 20 minutes and allow to sit in the pan to cool for 5 minutes before removing to cooling racks.

If you are using a cookie sheet: Divide the batter into 6 equal mounds per sheet remembering not to smooth the batter flat. Tops will spread a little bit, so space them out on the baking sheet. Bake for 18 – 20 minutes and allow to sit on the pan to cool for 5 minutes before removing to cooling racks.

Store the muffin tops in a tightly sealed container in the refrigerator. These are great plain, but you can also spread peanut butter or cream cheese on them for an extra decadent treat. #ThisGirlLovesToEat

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

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