Getting rear-ended by a #TextingTeenager in my Shiny Red Porsche has left me incredibly sore, unable to exercise, do most things with my hands, lift just about everything, go just about anywhere, and, worst of all for my followers, type my blog. 😦 Unfortunately, for my hard earned weight loss gains, it has allowed me to, once again, sit on my butt and eat. #ThisGirlLovesToEat
Thankfully I have good Keto recipes, a stand mixer to stir for me, and a good friend willing to fix my one fingered typing errors, so I’m kind of back.
Keto Banana Muffin Tops
- 6 TBLS Egg Whites
- 1 Whole Large Egg
- 3 VERY Ripe Small to Medium Bananas
- 1+1/2 Cups Bob’s Red Mill Paleo Baking Flour
- 2 TBLS Butter Melted
- 2 TBLS Truvia
- 2 tsp Cinnamon
- 1 tsp Baking Powder
- 1/4 Cup Macadamia Nuts, Walnuts or Pecans (if desired)
In medium bowl combine your baking flour, baking powder, and cinnamon.
In stand mixer combine your egg whites and truvia. Beat on medium/high speed until stiff peaks form then turn off.
In a third bowl combine the whole egg, bananas, butter and nuts (if using).
Add the banana mixture to the dry mixture. Stir until well combined then fold in egg whites.
Spoon mixture into muffin top pan and bake at 350° F for 14 – 16 minutes or until bottoms are browned. You can also line mini-muffin pans with parchment paper and bake for 18 – 23 minutes or until toothpick inserted in middle comes out clean.
- 56 Calories
- 1 g Fat
- 4.5 g Carbs
- 3 g Protein
Ground chicken breast is one of my favorite ways to build a base for a #Keto meal! It’s so versatile, mixes well with most of my favorite ingredients, and is 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
- 4 TBLS Ranch Dressing
- 1/2 Cup Panko
- Olive Oil Spray
- Lettuce or Arugula (if desired)
- Cherry or Plum Tomatoes (if desired)
- More Ranch for drizzling
Spray 2 mini muffin pans (24 holes) lightly with olive oil spray or prepare 2 cookies sheets by lining with foil and spraying the foil lightly with the olive oil spray, then set aside. Preheat oven to 350° F.
Cut the bacon into 1/4″ to 1/2″ chunks and cook in a skillet over medium heat until browned. Remove bacon to paper towels to cool. Remove the bacon grease from the pan and quickly wilt the spinach in the same pan. Put the cooled bacon and spinach into your chopper or vitamix mini cup and pulse until bacon is chopped into small bits & spinach is roughly chopped.
Using your hands (I wear disposable gloves), combine the ground chicken breast, bacon, spinach, egg, 4 TBLS of Ranch Dressing, and Panko in a medium bowl until well mixed. Form the mixture into about 40 2″ balls and pot into either the mini muffin pan or space out on the baking sheets. Lightly spray the tops of the meatballs with the olive oil spray.
Bake in 350° F oven for 18 – 22 minutes, or until the meatballs register 165° F on your meat thermometer.
Remove the balls from the pans and lay on a paper towel lined plate to soak up any excess olive oil spray. Serve with ranch dressing on a bed of lettuce and plum or red tomatoes or thread lettuce, meatball and tomato on a small skewer then drizzle with ranch dressing. #ThisGirlLovesToEat
The white stuff on salmon is called albumin. Albumin is a protein that exists in the fish in liquid form when it’s raw that coagulates and becomes semi-solid when you subject the salmon to heat when cooking. As the meat cooks, the coagulated albumin gets squeezed out and becomes a white coating.
The more aggressively you cook your salmon the more albumin will appear on its surface.
Think of what happens when you wring out a wet towel. The water inside the fibers of the cloth is pushed out as you squeeze the fibers closer together. The same principle applies to salmon. As salmon cooks, the flesh contracts, pushing out albumin to the fillet’s surface. The higher the heat, the more quickly the flesh contracts, and the more albumin becomes visible.
To have as little albumin as possible visible on your finished dish, follow these guidelines:
- Cook your salmon at a lower temperature for a longer amount of time. It’s gentler on the fillet, resulting in a super-tender piece of fish with less nasty white stuff.
- If you are searing salmon (and fish in general), always do so with the skin side down. The skin acts as a protective barrier between the fish and the hot metal pan. **TIP: Even if you plan on taking the skin off, cook your fish skin-side down for 90% of the way, turn off the heat, and then flip the fish so the skinless side cooks on the pan’s residual heat.
- Don’t overcook your salmon. You want it medium to medium-rare in the center, still a bit translucent. Overcooking salmon is the easiest way to get albumin everywhere. **TIP: When you can push on the top of your salmon with a fork, and the the layers of flesh separate easily and seem moist, your fish is finished cooking.
Thanks to my friends at Epicurious for the cooking tips! #ThisGirlLovesToEat
When I am in a snacking mood, I adore spreading hot pepper jelly on crackers topped with cream cheese. I don’t get to indulge in that guilty pleasure very often on my #KetoDietPlan, but I had a couple of tablespoons left in a jar of my favorite cranberry, pomegranate, pepper jelly and wondered why I couldn’t use the same combination with chicken, and still stay in my Keto guidelines, so I did. #ThisGirlLovesToEat
Pepper Jelly Cream Cheese Chicken
- 4 Skin-on, Bone-in Chicken Thighs (about 8 oz each)
- 4 TBLS Cream Cheese (softened)
- 3 Cups Fresh Baby Spinach Leaves
- 1 tsp Nutmeg (divided)
- 2 TBLS Pepper Jelly (Any Flavor)
- Olive Oil Spray
Preheat oven to 375° F and spray the bottom of an 8 x 8 Pyrex baking dish with olive oil cooking spray.
Using your hands (I wear disposable gloves) combine the softened cream cheese, 1/2 tsp nutmeg, and the spinach leaves in a medium bowl.
Place the thighs in your backing dish and gently lift the skin away from the meat to form a pocket sos you can divide the spinach mixture and fill each thigh with it. Once you’ve filled each thigh pocket (A.K.A. Saddlebag LOL) spray the skin lightly with olive oil spray then sprinkle the remaining 1/2 tsp of nutmeg & spoon 1/2 tbls of the jelly on top of each thigh.
Bake for 40 minutes, or until a thermometer registers 165° – 180° F. The higher the temperature the more the muscle fiber breaks down and the more tender your meat will be.
Nutrition Information (Serving Size 1 Thigh)
- 280 Calories
- 19 g Fat
- 7 g Carbs
- 21 g Protein
Yesterday was #NationalFriedChickenDay so, because I adore southern fried chicken, I tried to make it #KetoFriendly without losing texture or taste. #ThisGirlLovesToEat
Buttermilk Air Fried Chicken
- 1 pkg (4 – 5 lbs) 5 Chicken Leg & Thigh Quarters (or your favorite cut)
- 3 tsp Lawry’s Seasoned Pepper
- 3 tsp Salt
- 3 tsp Paprika
- 1 tsp Poultry Seasoning
- 1 tsp Oregano
- 1 tsp Thyme
- 1 tsp Cayenne Pepper
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- 4 Cups Buttermilk
Combine all of your spices in a bowl and stir until well mixed.
Place your chicken into a bowl large enough to hold your chicken pieces, with room for the liquid. Wearing disposable gloves, rub each piece of chicken generously with the spice mixture. Moving the pieces around in the bowl as you go, pour your buttermilk over and around the chicken. Make sure you are moving the pieces around so the spices that come off the chicken mix into the buttermilk. Once all pieces are covered, and remain submerged, in the buttermilk, cover the bowl and put it in the refrigerator to marinate for at least 2 but preferably 6 hours or more. Ideally, if you can, marinate it overnight or all day while you are at work.
When you are ready to fry your chicken stir together your dredging mixture with a fork in a shallow baking pan. TIP: I like to put my dredge mixture together at least an hour ahead of frying, if I have the time, so that my spices have extra time for their flavors to absorb into the flours.
- 2 Cups Bob’s Red Mill Paleo Baking Flour
- 1 Cup Superfine Almond Flour
- 1 TBLS Baking Powder
- 1 tsp Salt
- 1 tsp Paprika
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
When you’re ready to cook follow these steps for juicy fried chicken without the grease, extra fat and mess that you get when you fry in peanut or vegetable oil.
- Lightly spray the basket of our air fryer with olive oil spray to keep your skin from sticking
- Take one piece of chicken out of the buttermilk marinade and hold it over the bowl until it stops dripping (you don’t want to drop a sopping wet quarter into the dredge mixture)
- Lay your chicken quarter in the pan of dredge mixture and spoon the mixture over the chicken. Lift the chicken up by the drumstick end and lightly shake to release any extra mixture. You want a thin coating so it crisps up perfectly and isn’t soggy between the coating and the chicken.
- Lay your chicken quarter in the basket of your air fryer skin side up. Repeat with as many pieces of chicken as will fit in your basket but don’t crowd the pieces. You want the air to flow around the pieces so they all cook evenly. My quarters were large, so I cooked 3 at a time.
- Set your air fryer to 375° F and set your timer according to what pieces you are cooking (except where noted, all assume your chicken has bones/skin): Leg Quarters 25 – 30 Minutes – Cook to 165° F to 180° F in the thickest part of the thigh. Time will be solely based on the size/thickness of your pieces. Cooking to a higher temp breaks down the fibers of the tougher thigh meat and gives you a more tender result. Breasts: 22 to 25 Minutes – Cook to 165° F in the thickest part of the breast. Boneless Chicken Tenders: 12-16 Minutes – Cook to 165° F in the thickest part.
- Using tongs, turn your chicken pieces over 15 minutes into cooking so that your chicken gets evenly browned. Turn tenders over 1/2 way through your cooking time.
- When your chicken has reached the desired temperature, remove from the air fryer, set on a cooling rack (or your plate if your serving right away) and repeat the steps with your remaining chicken.
Nutrition Information & Comparison to Traditionally Fried Chicken (1 Leg/Thigh Quarter)
- Air Fried: 290 Calories Deep Fried: 1262 Calories (972 Less)
- Air Fried: 5 g Fat Deep Fried: 85 g Fat (80 g Less)
- Air Fried: 7 g Carbs Deep Fried: 56 g Carbs (49 g Less)
- Air Fried: 23 g Protein Deep Fried: 66 g Protein (43 g Less)
What you give up in apples to apples crispiness, you more than make up in the health benefits of converting this to a Keto Air Fried recipe!
On days like today, when I can have a breakfast that isn’t on the run, I love making a fried egg sandwich. That I can choose between using olive oil spray and butter, depending on my fat needs for the day, to make it #KetoPerfect, makes me even happier! #ThisGirlLovesToEat
Quick & Tasty Keto Breakfast Sandwich
- 2 Slices Sola Sweet Oat Bread
- 1 Large Egg
- 1 Slice Cheese ( I used Colby Jack)
- EITHER 1 TBLS Butter (divided) OR Olive Oil Cooking Spray
Heat your pan over a medium flame/setting. Either spray with a shot of olive oil spray or drop about 1/4 of your butter into the center of the pan. Crack your egg into a cup or ramekin so you can control the size of your egg in the pan.
Put your bread in the toaster and toast to desired degree of doneness.
Using a spoon to control flow, add most of your egg white to the pan until and let it cook until a solid base starts to form (about 30 seconds). Then, using your spoon to make sure you keep your yolk centered, add the rest of your egg on top of the set white in the pan. Cook about 2 minutes and gently turn your egg. Place your slice of cheese on top of the egg. Cook another 30 – 45 seconds for a perfect Over-Medium.
Either spread your remaining butter between your slices of toasted bread or give each piece a quick spritz of olive oil cooking spray. Slide or gently move your egg with a spatula, out of the pan and onto your toast.
If desired you can add warmed ham, bacon, or Canadian bacon if you have some pre-made.
Nutrition Information (Serves 1)
- 290 Calories (made w/olive oil spray) 392 Calories (made w/butter)
- 20 g Fat (made w/olive oil spray) 31.52 g Fat (made w/butter)
- 6 g Carbs
- 21 g Protein