Category Archives: Keto

Grilled Balsamic Chicken Thighs

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Grilled Balsamic Chicken Thighs

Grilled Balsamic Chicken Thighs

Ingredients

  • 2 1/2 pounds chicken thighs
  • 1/2 cup balsamic vinegar
  • 1 tbsp honey
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 sprig fresh rosemary
  • 2 sprigs fresh thyme
  • 2 cloves garlic, minced
  • 2 green onions, thin sliced
  • Glaze:
  • 1 cup vinegar
  • 1 tbsp honey

Instructions

  1. Make glaze and store in refrigerator until needed: To a small saucepan, add 1 cup of vinegar and 1 tbsp honey and stir. Bring to a low boil and quickly reduce to a simmer. Cook approximately 20-25 minutes until it’s reduced by 1/3. Turn off heat and cool.
  2. In small bowl. Mix together balsamic vinegar, olive oil, honey, salt, pepper, and garlic. Add chicken to glass container or zip lock bag. Pour marinade over chicken. Add herbs. Cover container and place in fridge to marinate 15 minutes to 2 hours.
  3. Remove chicken from fridge. Heat grill to medium-high heat, about 450 degrees. Place chicken in grill and cook for 5-6 minutes then flip. Cook chicken an additional 5-6 min until done. Internal temperature should reach 165 degrees.
  4. Remove chicken from grill and let rest for 5 min. Drizzle with balsamic glaze.

Skillet Balsamic Chicken Thighs

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Skillet Balsamic Chicken Thighs

Skillet Balsamic Chicken Thighs

Ingredients

  • 6 chicken thighs
  • 1 tbsp olive oil
  • 2 large garlic cloves, thinly sliced
  • 1 medium onion, sliced.
  • Sauce:
  • 1/2 cup chicken broth
  • 1/3 cup balsamic vinegar
  • 2 tbsp maple syrup or substitute 1 tbsp + 2 tsp brown sugar
  • 1/2 tsp salt
  • Fresh ground pepper

Instructions

  1. Sauce: Stir together the chicken broth, balsamic, maple syrup, salt and pepper; set aside.
  2. In a 10-12” skillet, heat oil over medium-high heat until shimmering. Add chicken, skin-side down and cook until the skin is deep golden, about 5 min. Flip chicken over and cook other side for 3-4 min. Remove chicken to plate and discard all but a tsp or two of fat in pan.
  3. Return the pan to burner and stir in garlic slices. Cook, stirring, until just softened and fragrant, 30-40 seconds. Add in sliced onions and cook until soft. Pour in sauce and bring to a boil. Reduce heat to medium low. Return chicken to pan, skin side up and allow to simmer 10-15 minutes, spooning some of the sauce over top of the chicken a couple of times until chicken is cooked through.

Cauliflower Rice with Spinach and Mushrooms

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Cauliflower Rice with Spinach and Mushrooms

Cauliflower Rice with Spinach and Mushrooms

Ingredients

  • 10 oz package of frozen riced cauliflower
  • 1 tablespoon of soy sauce or coconut aminos
  • 2-3 tbsp of olive oil
  • 1/2 cup chopped onion
  • 2 minced garlic cloves
  • 3 cups of sliced mushrooms
  • 2 cups of spinach
  • Soy sauce to taste

Instructions

  1. Cook cauliflower rice according to instructions on package.
  2. Heat olive oil in a skillet, add onions and cook until soft.
  3. Toss in mushrooms and saute until cooked. Add garlic, cooking for 1 minute.
  4. Add cauliflower rice and soy sauce and stir until cauliflower rice has absorbed soy sauce.
  5. Top mixture with spinach, stir and cook until wilted.

Hemp Rice

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Hemp Rice

Hemp Rice

Ingredients

  • 1 cup hulled hemp (hemp hearts)
  • 2 cups water
  • pinch salt

Instructions

  1. Rinse hemp thoroughly in cold water.
  2. Bring water to boil in saucepan.
  3. Add hemp and pinch of salt and bring to boil, stirring gently.
  4. Reduce heat and simmer 10-15 minutes, until hemp absorbs water.
  5. Fluff with a fork.

Salmon Nuggets Air Fryer

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Salmon Nuggets Air Fryer

Salmon Nuggets Air Fryer

Ingredients

  • 24 oz Salmon fillets (cut into 1-inch pieces)
  • 3/4 tsp Sea salt
  • 1/4 tsp Black pepper
  • 3 tbsp Honey (or zero sugar honey)
  • 2 tbsp Coconut aminos (or low-sodium soy sauce)
  • 1 tbsp Olive oil
  • 1/2 tsp Smoked paprika
  • 1/2 tsp Garlic powder
  • 1/2 tsp Ground ginger (optional)

Instructions

    1. In a large bowl, whisk together the honey, coconut aminos, olive oil, smoked paprika, garlic powder, ground ginger (if using), salt, and pepper.
    2. Add the salmon pieces to the bowl and mix well to coat. Marinate for 5-10 minutes, or up to 1 hour if you have time. When time is up, turn the salmon pieces in the marinade again to coat well.
    3. Meanwhile, preheat the air fryer to 400 degrees F (204 degrees C).
    4. Place the salmon bites in the air fryer basket in a single layer, with some spaces between most of them. (Do not crowd the basket. If they don’t all fit, cook in batches.) Air fry for 5-7 minutes, until the internal temperature reaches 135-140 degrees F (57-.60 degrees C)

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Skillet Zucchini and Mushrooms

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Yield: 4

Skillet Zucchini and Mushrooms

Skillet Zucchini and Mushrooms

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon olive oil
  • 3 tablespoons butter, divided
  • 3 tablespoons butter, divided
  • 2 small zucchini, cut into thin, half moon slices
  • 2 small zucchini, cut into thin, half moon slices
  • Salt and pepper, to taste
  • Salt and pepper, to taste
  • 1 small yellow onion, finely diced
  • 1 small yellow onion, finely diced
  • 1 pound small button mushrooms, cleaned and patted dry
  • 1 pound small button mushrooms, cleaned and patted dry
  • 3 to 4 cloves garlic, minced
  • 3 to 4 cloves garlic, minced
  • 2 teaspoons fresh chopped herbs, use what you have on hand, or use 1 teaspoon dried herbs (thyme and oregano are great in this dish)
  • 2 teaspoons fresh chopped herbs, use what you have on hand, or use 1 teaspoon dried herbs (thyme and oregano are great in this dish)
  • ¼ cup vegetable broth
  • ¼ cup vegetable broth
  • Chopped fresh parsley, for garnish
  • Chopped fresh parsley, for garnish
  • grated parmesan, for garnish
  • grated parmesan, for garnish

Instructions

    Add olive oil and 1/2-tablespoon butter to a large skillet and set over medium-high heat.

    Add zucchini slices to the hot oil; season with salt and pepper and cook for 3 to 4 minutes, or until fork-tender. Remove zucchini from skillet and set aside. If there's any liquid in the skillet, wipe it out.


    Return skillet to the burner and add remaining butter; melt butter over medium-high heat.


    Stir in the onions and cook for 2 minutes, or until just softened.
    Add mushrooms and cook for 5 to 7 minutes, or until tender and nicely browned. Stir occasionally.


    Stir in garlic and herbs; cook for 20 seconds.


    Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.


    Pour in the vegetable broth and cook for 2 minutes.
    Taste for salt and pepper and adjust as needed.


    Remove skillet from heat.
    Sprinkle with parsley and parmesan; serve.

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Air Fryer Chicken Breasts

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Air Fryer Chicken Breasts

Air Fryer Chicken Breasts

Ingredients

  • 2 chicken breasts, butterfly in half
  • salt
  • pepper
  • garlic powder
  • 1/2 c mayonnaise
  • 2 tablespoons Parmesan cheese
  • 1 tsp chili flakes
  • 1 tsp mustard
  • 1 tsp lemon juice
  • crushed pork rinds

Instructions

  1. Mix everything except pork rinds and spread over chicken.
  2. Roll in pork rinds.
  3. Air fry at 390 degrees for 15-20 minutes, flipping halfway.
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Chicken Thighs in Cream Sauce

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Chicken Thighs in Lemon Cream Sauce

Chicken Thighs in Lemon Cream Sauce

Ingredients

  • 6 chicken thighs
  • 2 tsp salt
  • 2 tsp black pepper
  • 2 tsp paprika
  • 2 tablespoons butter
  • 1 tsp thyme
  • 2 cloves garlic, minced
  • 4 oz mushrooms, sliced
  • 1/2 cup sun dried tomatoes
  • 2 Tablespoons flour
  • 1/2 cup white wine
  • 1/2 cup chicken stock
  • lemon, juice of 1
  • 1/2 cup heavy whipping cream
  • 1/4 cup parmesan, grated

Instructions

  1. Preheat oven to 400.
  2. Mix salt, pepper and paprika and place in bag with chicken thighs, and shake until coated.
  3. Heat butter in large oven-ready skillet over medium heat and brown chicken until golden, about 2 minutes. Remove chicken to make sauce.
  4. Add mushrooms and tomatoes and brown for 2-3 minutes.
  5. Add garlic and saute 1 minute, then add flour and whisk into thick paste.
  6. Add wine, stock, lemon juice and cream, bring to simmer, about 5 minutes.
  7. Add Parmesan cheese and stir until melted.
  8. Add chicken back into skillet and bake in oven for 30 minutes, or until juices run clear.

 

Glazed Ham

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Glazed Ham

Glazed Ham

Ingredients

  • 1/2 spiral cut smoked ham 3-4 lb
  • 6 Tbsp Guldens mustard
  • 3 Tbsp Lakanto maple syrup
  • 3 Tbsp golden Monkfruit sweetener
  • 2 Tbsp avocado oil
  • 1/2 tsp garlic powder
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • 1/8 tsp cayenne pepper

Instructions

  1. Preheat the oven to 325°.
  2. Place the ham, fat side up, in a pan with a rack. Bake for about 50 minutes, or until temperature is around 125-130.
  3. Combine the mustard, syrup, sweetener, avocado oil, and spices.
  4. Brush 1/2 of glaze over ham, bake for 10 more minutes, then brush the ham with the rest of glaze and bake until ham is 140°F, about 10 minutes more.
  5. Cover the ham and let it rest for 10 minutes.