 Ingredients:2 lbs Chicken Wings 1 TBSP Baking Powder ½ tsp Salt ½ tsp Pepper Buffalo Sauce:1 Cup Franks Red Hot Sauce ¼ Cup Butter 1 TBSP White Vinegar ½ tsp Worchestire 1 tsp Garlic Powder 1 tsp Paprika ¼ tsp Salt Instructions:Place your chicken wings on a flat surface and pat them dry on both sides. Season with salt and pepper and sprinkle on baking powder. Adding baking powder is optional but it will help your wings get more crispy. Toss your wings until well coated. Preheat your air fryer and set it to 380 degrees and place wings on the air fryer tray. Spray with Avocado or Olive Oil Spray on both sides. Cook for 10 - 15 minutes. While the chicken wings cook, you can make the buffalo sauce. In a saucepan on medium low heat, add in all the sauce ingredients listed above and allow the butter to melt and mix and let simmer for about 15 minutes. Once your wings are done in the Air Fryer, remove them and let them rest a few minutes on a wire rack. This will allow them to not get soggy on the bottom from the heat. Allow them to cool for about 5 minutes. Place your wings into a bowl and drizzle with your hot buffalo sauce and toss until all your wings are well coated in the sauce. The sauce will make about 8 oz so how much you use will depend on how many wings you make. You can place the sauce in the fridge and save for next time to make more wings. You can probably make about 3 to 4 servings of wings with the 8 oz jar which is about 5-6 wings per serving. When you make wings again using your leftover sauce, all you have to do is reheat the sauce in a bowl in the microwave and then add in your wings and toss. Serve your wings with celery and ranch on the side. *The macros below I listed are per wing depending on how much you want to make and for the sauce I calculated it for the entire jar since it will vary how much you use. Servings: About 20 wings depending on the size of your wings Macros per wing: Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 8 Fat: 6 Calories: 89 Macros for Buffalo Sauce ( 8 oz jar) Net Carbs: 3 Fiber: 1 Total Carbs: 4 Protein: 1 Fat: 45 Calories: 426
0 Comments
 This tomato soup is very simple and quick to make. If you enjoy a creamy tomato soup with the oregano and basil flavors then follow this recipe fully. You can also leave the seasonings out if you prefer to. If you do not want a creamy tomato soup and you want just plain simple tomato soup just leave out the heavy cream and almond milk. Ingredients:29 oz Can Tomato Sauce 1 Cup Chicken Broth ½ Cup Heavy Cream ½ Cup Almond Milk 1 TBSP Tomato Paste 2 TBSP Sweetener (i used Monkfruit) ¼ tsp Pink Salt ½ tsp Black Pepper ½ tsp Basil ½ tsp Oregano 1 tsp Onion Powder.88 1 tsp Garlic Powder Instructions:Combine all ingredients in a saucepan on medium heat. Allow to simmer for 10 to 15 minutes and remove from heat. You can also store some in the freezer for later. Servings: 1 Cup
Macros Per Serving: Net Carbs: 6 Fiber: 3 Total Carbs: 9 Protein: 3 Fat: 7 Calories: 115  Ingredients:1 Lb Ground Beef or Pork 14 Oz Bag Coleslaw Mix 2 TBSP Minced Garlic ¼ Cup Soy Sauce or Liquid Aminos 1 tsp Ground Ginger ½ tsp Pepper 1 TBSP Sesame Oil 1 Green Onion chopped with white and green divided - half for garnish ¼ of a medium onion, diced 1 TBSP Rice Vinegar (or Apple Cider Vinegar) Sesame seeds for garnish (optional) Salt to taste For the Sauce:½ Cup Mayonnaise 1-2 TBSP Siracha (i used 1 TBSP) ½ tsp Garlic Powder 1 tsp Lemon Juice ¼ tsp Sesame Oil Pinch Salt Instructions:Heat a large skillet on medium heat and add 1 TBSP oil Add onion, minced garlic and white part of the divided green onion to the skillet and saute about 3 to 4 minutes Add ground beef to the pan, break down and cook until done. Drain meat after it has been cooked (skip this step if you do not drain your meat) Add meat back into skillet and add in ginger, pepper, Rice Vinegar and Soy Sauce or Liquid Aminos Mix until all seasonings are well combined with the meat Add in Coleslaw and Sesame Oil and mix until well combined. Remove from the heat. Enjoy your Keto Egg Roll In A Bowl alone, in a lettuce wrap or over Cauliflower Rice Garnish with Green Onion and Sesame Seeds We enjoy this Egg Roll In a Bowl with a Siracha Sesame Mayo sauce but this is totally optional. You can also drizzle with regular Siracha or you can omit if you don’t like spice. Servings: 4 Macros: Net Carbs: 5 Fiber: 3 Total Carbs: 8 Protein: 32 Fat: 16 Calories: 328 For the Sauce Per TBSP Net Carbs: < 1 Fiber : 0 Total Carbs: <1 Protein: 0 Fat: 10 Calories: 93  Ingredients:2 Lbs Steak, thinly sliced ( i used london broil but you can use any steak you like) 1 lb Broccoli, fresh or frozen 1 TBSP Minced Garlic 1/2 tsp Ginger ( you can do 1 tsp if you really love ginger 3 TBSP Brown Sugar replacement - i used Lakanto Golden 1/2 tsp Black Pepper or more to taste 1 TBSP Rice Vinegar 2 TBSP Sesame Oil 1/2 Cup Soy Sauce (you can also use Coconut Aminos or LIquid Aminos) 1/4 Cup Beef Broth 1/2 tsp Xanthan Gum Instructions:Place a pot on medium heat and add in the broccoli with one cup of water. Cook the broccoli until desired tenderness and set aside. About 10 to 15 minutes depending on how you like it. Pour into a strainer once done and set aside. Slice steak into thin slices against the grain and set aside. In the same pot, add about 1 TBSP oil and add in minced garlic and cook until fragrant, about 3 - 4 minutes. Add sliced steak to the pot with the garlic and add in pepper, Rice Vinegar and Sesame Oil. Allow meat to cook until done. Once meat looks about cooked, add the brown sugar replacement, beef broth and soy sauce Add in Xanthan gum slowly by sprinkling it in as you stir and keep stirring until well dissolved. Keep the meat on medium heat and allow it to cook in the sauce 15 to 30 minutes depending on the meat you use. The longer you cook your meat in the sauce the more tender your meat will be. I cooked mine for about 30 minutes because I used London Broil which is a little tougher. If you're unsure just cook about 15 minutes and then taste a piece to see how tender it is and see if you need to cook a little longer. Once you feel your meat is done, you can add the broccoli back into the pan and mix it in with the meat and sauce. Serve over cauliflower rice. Servings: 6 Macros Per Serving: Net Carbs: 2 Fiber: 2 Total Carbs: 4 Protein: 35 Fat: 16 Calories: 331  Ingredients:4 Large Boneless Chicken Breasts ½ Medium Onion 1 TBSP Minced Garlic 14 oz Chicken Broth Juice of 1 Lemon ½ Stick Butter 2 Cups Heavy Cream ¼ tsp Turmeric 1 tsp Paprika 2 tsp Thyme 2 tsp Garlic Powder 2 tsp Onion Powder 1 tsp Oregano 2 tsp Parsley 1 tsp Chicken Bouillon Powder Salt and Pepper to taste Cut your chicken breasts into about 3 pieces or you can also use chicken thighs if you prefer. This may also depend on how big your chicken breasts are. Season your chicken with salt, pepper and paprika on both sides. Set your Instantpot to your saute setting and add about a tablespoon of oil. Once your InstantPot is hot, add your chicken and sear each side. Cook until your chicken forms a nice crust on each side. You may need to do this in two batches depending on the size of your Instantpot. After chicken is well seared remove from Instanpot and set aside. Add in a little more oil to your Instantpot and add in onion and garlic. Allow to saute 3 to 4 minutes or until garlic is fragrant. Add in chicken broth, butter and all seasonings and mix around. Do not add in the heavy cream at this time. This will be added at the end. Place all your chicken pieces back into the Instantpot. It is okay if they are on top of eachother. At this point they are already well seared and you are just cooking the inside of the chicken. Place the lid and make sure it is set to the seal position. Set your Instantpot to the chicken setting for 20 minutes. The Instanpot will build up pressure for about 10 minutes and then the 20 minute timer will begin. Settings may also depend on the brand of Instantpot you have. I have the Farberware brand so if you have this one these are the settings you will use but for other brands just choose the setting you would normally use to cook chicken. Once the Instantpot is done, allow it to naturally release for about 10 minutes. This just means to let it sit there in the sealed position for 10 minutes. After 10 minutes, set to the vent position and allow all steam to exit Instantpot before removing the lid. Please DO NOT REMOVE LID until pressure is released. Remove the lid and add in heavy cream and mix. I normally remove my chicken set to the side and then add it in to give it a good stir but this is optional. You can then place your chicken back in the Instantpot and place the lid back on and just let it sit about 5 to 10 minutes to let the heavy cream mix in with the sauce. Once done, remove the lid and allow the sauce to thicken. This may take about 10 to 15 minutes. Serve this with cauliflower rice and pour sauce on top of chicken and rice. Macros Per Serving: Net Carbs: 1 Fiber: <1 Total Carbs: 1 Protein: 28 Fat: 43 Calories: 496  Ingredients:1 Lb Ground Beef 1 Lb Stew Meat 1/2 Large Onion, Diced 1 TBSP Minced Garlic 1/2 Cup Bell Peppers, Diced (i used red and yellow) 2 Jalapenos, Diced 10 oz Can Diced Tomatoes and Chiles, Undrained 8 oz can Tomato Sauce 3 TBSP Tomato Paste 2 Cups Beef Broth 1/4 Cup Cilantro, fresh and chopped Juice of 1/4 of Lemon 2 Bay Leaves 3 inch of Cinnamon Stick 2 TBSP Sweetener (I used Monkfruit Golden) 2 TBSP Chili Powder 2 TBSP Cumin 1/2 tsp Black Pepper 1/4 tsp Himalayan Salt *Add more salt and pepper to taste if needed Instructions:In a skillet on medium-high heat, add about 1 Tablespoon of cooking oil and add in onions and minced garlic. Allow garlic to cook 3 to 4 minutes until fragrant. Add in ground beef and add salt and pepper to taste. Cook until browned. Once ground beef is done cooking, set aside In the same skillet add another tablespoon of oil still on medium - high heat add in the stew meat. Salt and pepper to taste and once cooked, set aside. Set a crockpot on low and add in ground beef and stew meat. Add in remaining ingredients listed and cook on low for 6-8 hours or high 3-4 hours. You can also make this Keto Chili very easily on a Stovetop or Instant Pot. Servings: 8 Net Carbs: 4 Fiber: 2 Total Carbs: 6 Protein: 34 Fat: 11 Calories: 269  Ingredients:2 14 oz Kielbasa Sausage 2 Cups Bell Peppers 1 TBSP Minced Garlic 1/2 Large Onion Salt Pepper to taste Instructions:Slice kielbasa sausage into 1 inch slices and sear in skillet on medium heat. Remove from skillet and set aside one cooked. Add 1 TBSP of Olive oil into pan and add in onion, minced garlic and bell peppers Cook until peppers are tender Once done add the sausage back into the skillet and combine with the bell peppers and onion. Add Salt & Pepper to taste Servings: 4Macros:Calories: 664 Total Carbs: 9 Fiber: 1 Net Carbs: 8 Protein: 29 Fat: 56 |
