Artichoke Goat Cheese Stuffed Chicken Breasts

We hadn't been to the grocery store yet so had to come up with a recipe that used what I had in the fridge.  Luckily, I often have unusual things like sun-dried tomatoes, artichoke hearts, and goat cheese!  Because this is just too wonderful to describe.  I like to filet chicken breasts in half horizontally before cooking.  It makes them go further but also makes them easier to cook.  You can prep the chicken ahead to cook later too (see recipe).

Artichoke Goat Cheese Stuffed Chicken Breasts

2 boneless skinless chicken breasts, cut in half horizontally (so 4 pieces of chicken)

2 TBSP extra-virgin olive oil, divided 

1/2 tsp Italian seasoning 

 1/4 tsp crushed red pepper flakes 

7 ounces marinated artichoke hearts, drained, rinsed, and coarsely chopped 

2 tsp minced garlic cloves 

1/4 tsp of kosher salt 

 Freshly ground black pepper to taste 

3 ounces crumbled goat cheese

3 TBSP oil-packed sun-dried tomatoes, drained and coarsely chopped

1 tsp dried basil 

Chicken dust, to taste (optional, see note)

 

Place each chicken breast between two pieces of plastic wrap and pound thin. 

In a large skillet, heat 1 TBSP olive oil. Add Italian seasoning and crushed red pepper flakes. Saute 1-2 minutes. 

Add garlic, artichoke hearts, salt, and pepper.  Mix together and continue to saute about 3 minutes.

Transfer mixture to a medium bowl and allow to cool. 

Mix goat cheese, sun-dried tomatoes, and basil into artichoke mixture. 

Spoon mixture onto center of prepared chicken breasts. Spread out the mixture, leaving a margin around the edges. Roll chicken up tightly and wrap in plastic wrap.  Refrigerate until ready to use. 

(If making ahead just stop at this point until ready to cook.) 

Sprinkle chicken breasts all over with chicken dust. (Note: See recipe below to make your own)

Preheat oven to 350F. 

Heat 1 TBSP olive oil in skillet (use the same one from before to get extra flavor!) over medium high heat. 

Cook chicken on all sides until browned. About 7 minutes total. 

Move chicken to rack placed over a baking dish (you can skip the rack and place it right in the baking dish if you prefer). Bake 25 minutes until juices run clear.

Chicken Dust

2 TBSP dried onions

2 TBSP garlic powder

1 tsp cayenne pepper

Mix together in a small jar with a tight fitting lid.  Store in the cupboard.

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Buffalo Mixed Nuts

Try these if you like a nice low carb kick of spice! 

Ingredients 

2/3 cup raw almonds 

2/3 cup raw pecans

2/3 cup raw walnuts

3 tbsp Frank's Hot Sauce, room temperature 

2 tbsp butter melted 

3/4 tsp salt 

1/2 tsp cayenne 

1/2 tsp garlic powder 

Directions 

Preheat the oven to 350F. Line a baking sheet with parchment paper. 

In a large bowl, mix all the nuts together. 

In a smaller bowl, mix the rest of the ingredients together. 

Pour over nut mixture and stir to coat well. 

Spread nuts in a single layer on the baking sheet. 

Bake about 12 minutes, stirring about every few minutes, until the nuts are just beginning to brown. Remove and allow to cool completely. Store in an airtight container.

Because you know you want it... Peach Cobbler!

PEACH COBBLER

1 stick butter (4 oz.)
3/4 cup sugar
3/4 cup flour
2 tsp. baking powder
pinch of salt
3/4 cup milk
2 cups sliced peaches

Preheat oven to 350.  Melt butter in 9" square baking dish.  Mix sugar, flour, baking powder, salt, and milk.  Pour over the melted butter.  DO NOT STIR.
Arrange peach slices evenly onto batter.  DO NOT STIR.  Bake at 350 for 45-50 minutes.
Sometimes I make this with coconut sugar and whole wheat flour for a whole new deep dark taste sensation!
Keep this recipe handy... everyone is going to want it!

Raspberry Zingers

Raspberry Zingers

Do yourself a favor and gather the ingredients for these beauties!  I recently got a craving for Zingers and went in search of a good homemade substitute.  This absolutely fits the bill!  They weren't any harder than making cupcakes either!


English Madeleine Cakes aka Raspberry Zingers!  These were so good. I stored them in an airtight container in the fridge and enjoyed them all week!  No need for a special pan... I just used a well-buttered muffin pan.

INGREDIENTS

Chia Berry Jam Recipe - makes about 1/2 cup jam
1-1/2 cups frozen berries, thawed (I recommend small berries)
2 TBSP real maple syrup
2 tsp chia seeds
1/4 tsp vanilla

Cupcakes

1 cup almond flour

1/4 cup coconut flour

1 tsp baking powder

1/2 tsp xanthan gum

1/4 cup melted butter

3 eggs

1/4 cup heavy cream

1 tsp apple cider vinegar

1 tsp vanilla

1/4 cup powdered sweetener

1/2 tsp salt

Topping

3/4 cup unsweetened shredded coconut

1 tsp powdered sweetener

INSTRUCTIONS

First make the chia berry jam and set aside.  It can be made ahead if you like.

Make the cupcakes:

Preheat oven to 350F.  Grease or butter cupcake tin.

Beat eggs in a stand (or hand) mixer) until fluffy.

Add butter, vanilla, apple cider vinegar, and cream to eggs and blend well.

Sift almond flour, coconut flour, and powdered sweetener in a large bowl.

Add baking powder, xanthan gum, and salt to the dry ingredient and mix well.

Pour wet ingredients into dry ingredients and fold together gently until just blended.

Fill muffin tins halfway.

Bake 13-15 minutes or until a toothpick inserted in the center comes out clean.

Allow cupcakes to cool for 5 minutes and then turn upside down on a wire rack to cool completely.

Mix the coconut and sweetener in a small bowl.

Assemble the Zingers:

Roll cupcakes in chia berry jam.  Coat the cakes all over but don't allow them cupcakes to sit in the jelly (they will get too wet).

Sprinkle with coconut.

NOTES:  For low carb, I prefer monk fruit with erythritol.  To make powdered sweetener, just whizz the granulated sweetener in a clean coffee grinder until powdery.

 

Ham and Swiss on a Chaffle

I really wanted this flatbread panini but it was already past lunchtime and the panini bread was going to take longer than I wanted to spend... I was hungry now! So I decided to use chaffles for my bread. If you haven't tried a chaffle for breakfast yet, you really should. Basically, an egg and half a cup of shredded mozz, whisked together and poured into a waffle iron. It is really that simple. Anyway... I wanted a sandwich! So I present to you...

Ham and Swiss on a Chaffle

Mix up one batch of chaffles (two small chaffles)
When the first chaffle comes off the waffle iron, layer a slice of swiss, then a couple pieces of deli ham, a smear of dijon mustard, and two thin slices of granny smith apple.
When the next chaffle comes off... drop in on top!

Voila!

(Also, I didn't have brie which is called for in the panini recipe linked above, so I used Swiss!)

Basic Chaffle Recipe
1 egg
1/2 cup shredded mozzarella cheese

Whisk the egg. Add in mozzarella and stir to combine well. Pour half the batter (just over 1/4 cup) into a hot waffle iron. Cook a couple minutes. Remove chaffle. Repeat for second chaffle.


What are you eating? Whatever it is... Keep it Clean!

#nosugar #nograins - How to Do it

Just a quick post to summarize my way of eating.  I started out "eating clean" which, for me, meant just eating food in its natural state, or close to it at least (minimally processed). Processed, pre-packaged food is my enemy, but I also know that life is real and sometimes it's hard and a lot of the time it's real hard, so I do buy some processed stuff... I just make sure it has really minimal number of ingredients and no added sugars or grains.  That means reading labels which is a total pain but once you've done it a while, you get a pretty good idea of what you can buy.

By switching to a clean eating life, I lost about 30 pounds.

About 18 months ago, I transitioned to no sugar, no grains. I had picked up a few pounds again (I had definitely strayed from my clean eating). It paid off quickly and I easily dropped the weight I'd picked up.  It's been easier to maintain this way of eating too... at least for me.  I eat fairly high protein, moderate fat (because of my age) and low carb.

Okay, I said I'd keep this brief, but I do need to tell you that planning and/or prepping meals ahead of time helps a lot!  Also having some easy go-to snacks helps, although I find I don't snack as much if I stay on course.  I try to do intermittent fasting (which just means eating only for 8 hours a day... no, not continuously) but some days that just doesn't happen.  So... typical day:

10 am Breakfast:  Buffalo Omelette
Prepare the filling. Put 2 ounces cream cheese and 1 TBSP blue cheese in a microwavable dish and heat for 30 seconds.  Stir in 1 tsp hot sauce.

Make the omelette.  Heat 1 TBSP butter in a skillet.  Whisk together 2 eggs and 1 TBSP water.  Add to skillet. Cook on medium (cook it slowly... don't let it brown). As the eggs start to firm up, add the filling to one side.  Allow to firm up a little more and then fold the other side over the filling. Cover with a lid and cook on low until cooked through.

Strawberry Shortcake!

Noon Lunch: Grilled Hamburger Salad
Grill a hamburger to desired doneness.  Place over a bed of shredded lettuce or greens of choice.  Add  a side of dill pickle slices and pickled red onion.  Garnish burger with sriracha mayo.  (Make your own by mixing 1/4 cup mayo with 1 tsp sriracha, more or less to taste.)
Dessert (not every day!): Strawberry shortcake

3 pm Snack: 2 slices manchego cheese and small handful of blueberries

5 pm Dinner:  Ranch chicken and roasted spring onions

Honestly, you can just mix this up in the way that works best for you.  The focus is on eliminating added sugar and grains.

Sometimes I only have cottage cheese for breakfast (because I like it!) if that's what I'm feeling.  I try to eat more at lunch so I don't eat as much in the evening as that works best for me.  But if I keep my protein up, I don't feel as hungry throughout the day anyway.  Don't eat treats every day, even ones with no sugar, no grains, but we all need them now and then, don't we?

For best results, follow my blog to get great recipes.  Or page back through the old ones to see what you've been missing.

So Easy Baked Beans

My mom used to make her baked beans in an earthenware crock in the oven on a low heat for hours.  They were unbelievably thick and rich!  I have come up with a quick way to replicate that flavor...

So Easy Baked Beans

3 or 4 slices bacon
1 small onion, roughly chopped

Hard to get a good pic of beans, but they taste amazing!

1 can pinto beans, drained and rinsed
1 can black beans, drained and rinsed
1 cup mixed frozen peppers, thawed and chopped
1/4 cup apple cider vinegar
2 TBSP honey
1/4 blackstrap molasses
6 oz can tomate paste
1/4 cup water

Preheat oven to 350F

Fry bacon on stove top in dutch oven (or oven safe pot) until browned and crispy.  Remove bacon and set aside.
Sauté onion in bacon grease until tender.
Roughly chop bacon and return to pot.
Add both cans of beans and peppers to the pot.
In a small bowl, mix together the apple cider vinegar, blackstrap molasses, honey, tomate paste and water.
Pour over bean mixture and stir to mix and coat well.

Cover tightly and bake for about one hour.

Coconut Macaroons... low carb!

 I love coconut and macaroons are the perfect low carb treat.  Just a few ingredients and you have yourself a great dessert or snack!

Coconut Macaroons

Bad pics of good food!

4 egg whites
1/4 cup granulated sweetener (I prefer Lakanto monk fruit sweetener)
1/4 cup almond flour
2 cups unsweetened coconut
1 TBSP coconut oil, softened
1 TBSP vanilla

Line a baking sheet with parchment paper.  Preheat oven to 375F.

Beat egg whites and sweetener in stand mixer until stiff peaks form.

While that's beating, mix together almond flour, unsweetened coconut, coconut oil, and vanilla in a medium sized bowl.

Once egg whites are stiff, fold gently into almond flour mixture.

Drop by spoonfuls onto prepared baking sheet.  Bake about 10-15 minutes (see notes) or until tops are golden brown.

NOTES:  I make mine a little on the small side to get more so I bake them about 10 minutes.  You can make them larger and bake them a little longer.


What are you eating today?  Whatever it is, Keep it Clean!!

Sweet Potato Black Bean Burgers - a great make ahead recipe!

This recipe can be made with basically leftovers, if you happen to have leftover sweet potatoes (I do!) and quinoa (I do!), but you can also just start from scratch!  Seasonings and add-ins can really be pretty much whatever floats your boat but still allows it to stick together.  You could sub brown rice for quinoa, leave out the corn, use a different kind of beans (maybe pintos??)... It's a pretty forgiving recipe.

In some parts of the country, you can get Jersey gold sweet potatoes which is what I use (again... leftovers!).  But any kind will do.  I love the flavor of these burgers, but mostly I love that I can make them ahead and freeze them. They are a great quick meal when you've had a busy week!

Sweet Potato Quinoa Burgers

Ready to go in the oven!

15 ounce can black beans, drained and rinsed
3 cups sweet potatoes, cooked, cooled, and cubed
1/2 cup corn
1/2 cup red onion, diced
3 cloves garlic, crushed
1/2 cup cooked quinoa
1 TBSP olive oil
1/3 cup almond flour
salt and pepper to taste
1 tsp cumin
1 tsp organo
1 tsp chili powder
1/4 tsp cayenne
 (Also see notes below)

Preheat oven to 375F.  Line a baking sheet with parchment paper.

Mash sweet potatoes in a large bowl.
Pour the drained and rinsed black beans into a small bowl and roughly mash (most should be mashed, some can be whole).
Add the black beans to the sweet potatoes.
Add remaining ingredients to the potato mixture and mix well.

Form mixture into burgers about 1/2" thick.  Place on prepared baking sheet.

Bake 30 minutes, flipping halfway through.

NOTES: 

• Use canned (drained), frozen, or leftover corn from the cob.
• I often keep a jar of minced garlic in the fridge.  You can substitute 1-1/2 tsp minced garlic for the crushed garlic, if you like.
• Quinoa is measured after it's cooked for this recipe. 
• I like to substitute 1 TBSP "Everything but the Elote" seasoning from Trader Joe's for the cumin, oregano, chili powder, and cayenne.
• To freeze ahead, place formed uncooked burgers on a baking sheet lined with parchment paper.  Place in freezer for an hour or so or until frozen solid.  Place in freezer container and freeze until ready to use. To cook frozen patties, just add some extra time (or thaw and then bake).

What are you eating today?  Whatever is it, Keep it Clean!

Goat Cheese and Tomato Tart

Goat Cheese and Tomato Tart ... there will be bacon!  I love this recipe.  It's pretty simple to make and you can do it ahead if you want and refrigerate for later.

Goat Cheese and Tomato Tart

2 cup almond flour
2 TBSP coconut flour
1/2 tsp garlic powder

Goat Cheese and Tomato Tart

1/4 tsp salt
4 TBSP butter, melted
1 TBSP water
2 slice bacon, cooked and diced
8 ounces goat cheese
3 eggs
3/4 cup heavy cream (sub: milk, half-and-half, or non-dairy milk)
1 tsp minced garlic
1/2 tsp dried basil
salt and pepper to taste
5 grape or cherry tomatoes, sliced thin

Preheat oven to 325F.
In a large bowl, whisk together almond flour, coconut flour, garlic powder, and salt.  Stir in melted butter and water thoroughly.  Continue whisking until it clumps together.

Press dough evenly onto bottom and sides of a large pie pan or tart pan.

Bake 15 minutes.  Remove from oven and allow to cool slightly.  Increase oven to 350F.

Process goat cheese in food processor until crumbly.  Add eggs, cream, garlic, basil, salt and pepper. Process until smooth.

Pour filling into prepared crust.  Sprinkle with chopped bacon and slices of tomato.

Bake 30 minutes or until center is set.  Allow to cool 10 - 15 minutes before serving.

Cover and refrigerate leftovers.

Peach Cake #nosugar #nograins

Peaches are starting to come into season, so you need a new recipe, don't you?  My Favorite Husband makes a really amazing cobbler that is definitely not #nosugar #nograins, and sometimes I indulge.  But with keeping ourselves isolated I have probably been snacking just a little too much, so decided to make a more lifestyle-friendly dessert.

Peach Cake - #nosugar #nograins

3 medium peaches, peeled and diced

1/2 cup plus 2 TBSP Monk Fruit sweetener, divided

1/2 tsp cinnamon, divided

1/4 tsp xanthan gum

1-1/4 cup almond flour, divided

5 TBSP melted butter, divided

2 TBSP coconut flour

1 tsp baking powder

2 eggs

1 tsp vanilla extract

Preheat oven to 350F.  Grease 8"x8" glass baking dish with non-stick spray.

In a small bowl, combine peaches, 2 TBSP sweetener, 1/4 tsp cinnamon, and xanthan gum.  Stir to fully combine.

In a separate small bowl, combine 6 TBSP almond flour, 2 TBSP sweetener, 1/4 tsp cinnamon, and 1 TBSP melted butter.  Mix together with a fork.  It will be somewhat wet and lumpy. 

In a mixing bowl, combing 3/4 cup almond flour, coconut flour, baking powder, 4 TBSP melted butter, 6 TBSP sweetener, and vanilla.  Mix until smooth with electric mixer.

Spread batter into bottom of prepared baking dish.

Spread peach mixture on top, spreading them to the edge.

Sprinkle with cinnamon mixture. (You may have to break off bits and drop it on, just try to distribute somewhat evenly.)

Cover with aluminum foil and bake 35 minutes.  Remove foil and bake 10 minutes longer or until top is golden.

NOTE: If you have fresh blueberries, throw in a big handful of those too!  It's winning combination!

Strawberry Shortcake - No Sugar No Grains!

I ran across this gorgeous keto strawberry shortcake recipe over at peaceloveandlowcarb.com, and I just happened to have just picked up from strawberries!  It's just the two of us, so rather than make the beautiful four-layer work of art you'll see at the link, I simplified it a bit.

I made a single layer of cake.  Once it was cooled, I cut it into eighths.  Then, as we are ready to use it, I split the triangle horizontally to make two layers.  The bottom layer goes in the bowl, followed by lots of fresh strawberries.  Then place the top layer of the cake and pour on a little milk, whipped cream, or ice cream!  The picture does not lie!   This is an outstanding cake!  AND it's made with no added sugars and no grains!

Strawberry Shortcake

Strawberry Shortcake - No Sugar No Grains

4 eggs, separated
1/2 tsp cream of tartar
1/2 cup powdered monk fruit sweetener (or erythritol)
1-1/2 cups almond flour
1/4 cup coconut flour
1/2 tsp baking powder
6 TBSP butter, melted
1/4 cup milk of choice (unsweetened vanilla almond milk works great!)
1-1/2 tsp vanilla

Preheat oven to 350 F.  Grease an 8" round cake pan.

Using an electric mixer, whisk the egg whites and cream of tartar until frothy.  Add the monk fruit sweetener and continue to whisk about 3 minutes.
Add egg yolks and beat until thick and creamy.
Combine almond flour, coconut flour, and baking powder in a separate bowl.  Add to the egg mixture, folding gently to combine.  Use care to now deflate the egg mixture.
Combine melted butter, milk, and vanilla into a separate bowl.  Add to the batter, folding gently until just combined.
Pour batter into prepared pan. Ensure it is distributed evenly and smoothed across the top.

Bake about 45 minutes or until a toothpick inserted in the center comes out clean.
Remove from oven and cool completely.

To serve, cut into eighths.  Cut each piece in half horizontally. Place the bottom half in a dish, top with berries, and then add the top half of the cake.  Top with whipped cream, ice cream, or milk.

Mediterranean Chicken and Orzo

I love making meals in the slow cooker or the Instant Pot.  Either way, it is usually just a dump it in and let it do its thing!  I don't normally eat grains but I made an exception for this recipe.  It adds to the heartiness of the meal.

Mediterranean chicken and green beans

Mediterranean Chicken and Orzo
for the instant pot!

6 chicken thighs (see notes)
2 cups chicken or vegetable broth
1/3 cup tomato sauce (or 2 Roma tomatoes, chopped)
1 cup pitted olives (see notes)
1 large carrot, chopped
1/2 cup red onion, chopped
3 TBSP lemon juice
1 TBSP lemon zest
2 TBSP butter
1 TBSP Italian seasoning
1 cup whole wheat uncooked orzo pasta (optional)

Put all ingredients except orzo into Instant Pot.  Close pressure valve.  Set to pressure cook on high for 10 minutes.
Once done, quick release pressure.  Add in orzo and stir.  Replace cover and close valve.
Pressure cook on high for 3 minutes.  Allow pressure to naturally release.

Notes:
Chicken - You can use skin on or skinless, bone in or boneless chicken.  The skin will not crisp up in an instant pot though, so you may want to remove it.
Olives - I like kalamata olives but you can use whatever you prefer (even a mixture of different ones!)
If you don't eat grains, you can skip the orzo.

What are you eating?  Whatever it is, keep it clean!

Ranch Chicken and Roasted Spring Onions

This was a delicious combination!  I chose to grill the chicken on a gas grill and roast the onions in the oven, but you could probably put the chicken in the oven for 25-30 minutes (in a separate dish from the onions) and cook them the last half (-ish) of the onions' cooking time.

Ranch Chicken and Roasted Spring Onions

Roasted Spring Onions

Ingredients
6 medium bulb spring onions 
4 TBSP butter, softened
1 tsp dried dill (or 1 TBSP fresh dill)
1 tsp lemon juice
salt and pepper

Directions
Preheat oven to 375F.  If necessary, trim the tops of the onions so they fit in a baking dish.  Cut the onion bulbs in half.
Blend the butter and dill together in a small bowl.  Rub the butter mixture evenly over all of the onions.
Place the onions in the dish, alternating directions so they fit.
Roast in the oven for about 50 minutes or until very soft and beginning to caramelize.
Remove from the oven and sprinkle with lemon juice.  Salt and pepper to taste.

Notes:  Smaller or larger onions can be used. Just adjust the time accordingly for smaller ones; and for the larger ones, cut them into quarters before roasting.

Ranch Chicken

Ingredients
2 chicken breasts (sliced horizontally into two thin fillets each)
1 TBSP Ranch seasoning mix (see recipe below)
1 TBSP olive oil

Directions
Brush olive oil lightly all over chicken
Sprinkle Ranch mix all over chicken

Grill at 450F for about 12 minutes each side until done.  

Ranch Seasoning Mix
2 TBSP dried parsley1-1/2 tsp dried dill2 tsp garlic powder2 tsp onion powder2 tsp dried onion flakes1 tsp black pepper1 tsp chives1 tsp salt
Mix together and store in an airtight container until ready to use.

Pleated Mask Making Tutorial

Edited to add a link to this video on making bias tape without a tool.  If you want to make ties for your masks from the same or contrasting fabric, you can use this same method.  This will speed things up immensely and eliminate the burned fingers from trying to fold and press your strips of fabric into ties.

Now... onto the rest of the mask making instructions!

I know there are a lot of patterns and instructions out there for making pleated masks.  I have viewed a few but, as is my nature, I have a tendency to learn as I go.  So I took the basic idea and over time tweaked it to this super fast process.  If you can do it as a mini-production line, it will go even faster! That is, group your work so that you are completing only one or two steps at a time. When I sew the top and bottom seam for example, I don't even cut the thread but leave a few stitches and then bring in the next one.  When I'm all done sewing, I just clip the threads that are attaching them together.

I have made these using elastic (but I can't get any right now!), bias tape, and even made my own woven fabric ties.    This is a lot faster and allows for some stretch in the ties.  These can be tied around the head or each side can be tied together to make loops for over the ears.  With the softness of the knit, they are very comfortable!

Always use two different colors or prints of cotton or poly/cotton woven non-stretch material.  This allows the user to know which side they put toward their face.

For each mask, you will need:
Thread
Two 9" x 9" squares of fabric
2 each of 1" x 32" strips of jersey knit (for ties)


1. Cut two squares approximately 9" x 9" (a little less is okay too).  Place right sides together.

2. Stitch at the top and bottom.  Turn right side out and press.

3. Fold the square into thirds from top to bottom and press.

  

4.  Unfold and it will look like this:

5.  Next pinch the fold nearest the bottom.  The picture only shows one hand but use two hands, one at the left and one at the right.  Pinch and pull down slightly to make a pleat.  Move up to the next fold and repeat.  And repeat with the top fold.  

 

6.  Press really well!


7.  Stitch along the pleats to hold them in place.

8.  Find the center of your tie and place it on the edge of the fabric.  Stitch.  Fold it over the edge and stitch again.  (This step is for any kind of ties, whether the jersey knit or the fabric ties... here is a link to that video for fabric ties again!)

Finished!!

Taco Chicken Soup for Instant Pot

I really like this low carb taco soup but it has a little more kick than I like (and I do like a kick!), and is a little thicker than I'd prefer.  Those are my preferences and in saying that, I also want to say, It's a really good recipe!!!  I tweaked it a little to suit my taste, and added black beans because I had an open can, and here is what I came up with!  It is not as low carb because of the black beans, but it is grain free and sugar free, which is my way of eating.  This recipe is quick and easy and made with ingredients I always have on hand!

TACO CHICKEN SOUP (Instant Pot)


1chicken breast, cut into four pieces
1/2 cup diced onion
2 tsp minced garlic
1-1/2 tsp chipotles in adobo sauce, minced (about 1/2 chipotle)
1-1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp paprika
1/4 tsp salt
2 TBSP lemon juice
1 TBSP lime juice
1 cups chicken broth
1 can black beans, drained and rinsed (optional)
4 ounces cream cheese

Add all ingredients EXCEPT cream cheese to the Instant Pot.
Cover, close vent to seal, and cook on high pressure for 20 minutes.
Allow pressure to release naturally for 10 minutes and then remove lid.
Shred the chicken with two forks.
Turn Instant Pot to sauté and add cream cheese.  Stir continuously until cream cheese is full melted.
Serve!

Maple Mustard Chicken Thighs

I have a short menu this week, but didn't want you to miss out on this chicken recipe!  Also, check out this great soup recipe....Roasted Broccoli Cheddar Soup and don't miss the gingerbread cake!! 
Yes, this chicken recipe has some maple syrup in it so not strictly no sugar... but I also believe in allowing sugar and/or grains to sneak into my diet on a rare occasion.  To me, it's more important to eat foods as close to their natural state as possible.  Real maple syrup fits that bill for me ... again, occasionally.

Sheet Pan Maple-Mustard Chicken Thighs and Red Cabbage

2 1/2 TBSP grainy mustard
3 T maple syrup, divided
1/2 tsp freshly ground black pepper, divided
2 1/2 pounds skin-on bone-in chicken thighs
4 cups thinly sliced red cabbage (or 2 packages pre-shredded)
1 medium onion, thinly sliced in half moons
5 TBSP apple cider vinegar, divided
2 TBSP extra-virgin olive oil
1 tsp caraway seeds (optional)
1/2 tsp kosher salt, or to taste

Preheat oven to 450 degrees.  Position oven rack in the middle of the oven.

In a small bowl, mix together mustard, 1 TBSP maple syrup, and 1/4 tsp black pepper.  

Place the chicken on a large baking sheet and pat dry with paper towels. (If you have time, pat the chicken dry the night before and allow to sit in the fridge overnight to dry even more.  The secret to really crispy chicken is being well dried before cooking.)

Drizzle the mustard mixture over the chicken, flipping once to coat all sides.  Rub a little under the skin too!
Make sure the skin side is up, and then place the baking sheet in the oven.  Cook about 20 minutes.
Remove the baking sheet from the oven. Reduce the oven to 375 degrees. Transfer the chicken to a plate and discard any accumulated fat.
In a large bowl, toss the cabbage, onion, 4 TBSP vinegar, oil, 2 TBSP maple syrup, caraway seeds (if using), salt and 1/4 teaspoon black pepper. Spread the cabbage mixture evenly onto the baking sheet.  Place the chicken skin-side up on top of the cabbage.
Roast 20 - 25 minutes, until the cabbage softens and the chicken is crispy on top and reaches an internal temp of 170 degrees.  If the chicken is done but the cabbage is still firm, transfer the chicken to a plate and cover to keep warm. Return the cabbage to the oven until it reaches desired tenderness.
Drizzle the remaining tablespoon vinegar over the cabbage and season with additional salt, if desired.

Gingerbread Cake!

I searched high and low for a quick gingerbread cake that used ingredients I have on hand and that I eat.  I also wanted it to be just enough for a small group.  I couldn't find what I wanted so I created this instead.  It's based on the Almond Joy Cake which is always a favorite!  It turns out soft and moist and with just the right amount of gingery zing.  

Gingerbread Cake

• 4 large eggs
• 1/2 cup milk (I used oat milk)
• 1 teaspoons vanilla extract
• 1/2 cup molasses
• 1/3 cup granulated sweetener
• ½ cup blanched almond flour (or almond meal)
• ½ cup coconut flour
• ¼ teaspoon sea salt
• ½ teaspoon baking soda
• 2 TBSP cocoa powder
• 2 tsp ground ginger
• 1/4 tsp ground cloves

Instructions

In a large bowl, whisk together eggs, milk, vanilla extract, molasses, and sugar.   In a smaller bowl, combine almond flour, coconut flour, salt, baking soda, cocoa powder, ginger, and cloves.  Mix dry ingredients into wet with a handheld mixer.
Grease an 8x8 baking dish.  Pour batter into prepared dish.
Bake at 350° for 30 minutes.  Cool for 1 hour before serving.

A Little Something on the Side

This week's post is going to be all about easy and delicious side dishes.  If you need a main dish idea, go back through my previous posts... there are a lot of great ideas in there!  Sometimes, though, finding the right side dish to complement the meal is the harder part.  I hope you enjoy these!


Baked Acorn Squash - Cut acorn squash in half.  Remove seeds.  Place face down on a baking sheet and cook in a preheated 350F oven for about one hour.  When skin is easily pierced with a fork, remove from oven, flip them over and add about 1 TBSP butter to the center of each half.  Sprinkle with a little salt and pepper if desired.

Instant Pot Applesauce - This is great because it doesn't even require a food mill to mash the apples once they are cooked.  If you don't have a peeler-corer-slicer tool, you will have to peel them, cut them, and remove the cores/seeds.  It's a little more time consuming, but definitely worth it!

Cheesy Cauliflower Rice
12 ounce bag frozen cauliflower rice
1-1/2 cup shredded cheese (see notes)
2 TBSP heavy cream (or milk)
2 TBSP shredded Parmesan, optional
2 ounces cream cheese
Dash of garlic salt
Dash of pepper

Stovetop method: Steam the cauliflower rice according to package directions.  Put the prepared cauliflower and all the other ingredients into a medium saucepan.  Heat and stir over medium heat until cheese are melted.

Microwave method:  Microwave the cauliflower according to package directions.  In a separate bowl, add the 1-1/2 cups shredded cheese (not the Parmesan!) and cream cheese.  Microwave about 1 minute.  Blend together with a spoon.  Add heavy cream and stir some more.  Microwave another 30 seconds if necessary to get a stirrable consistency.
Pour the steamed cauliflower into the dish of cheese and stir to fully coat the cauliflower.  Sprinkle with Parmesan, if using.  Season to taste with garlic salt and pepper.

NOTE: I used a mix of Gruyere and Pecorino because it's what I had on hand, but sharp cheddars would work well too!  I also added fried shallots because I had them, but you can add a lot of different things to this to mix it up.  Maybe  bacon bits!  Or a little shredded cooked chicken!

Green Bean and Shallots - The shallots add an amazing flavor!
12 ounces fresh green beans
2 shallots, thinly sliced
2 TBSP olive oil
1 tsp diced garlic

Steam the green beans in a microwaveable dish with 1/4 cup water until crisp-tender (about 5 - 7 minutes).
Heat the olive oil in a large skillet on medium high.  Add the sliced shallots.  Fry, stirring frequently, until golden brown (5-10 minutes).  Add the garlic.  Stir and cook about 1 minute more.
Turn the heat back to medium.  Add the green beans to the pan of shallots.  Stir to coat the green beans.  Cook about 3-5 minutes, stirring and flipping the beans frequently.

What are you eating this week?  Whatever it is -- Keep It Clean!