Salmon: Marinade (Maya)

 This is my go-to healthy and easy salmon marinade recipe, and once you try it, I bet it will be yours, too. There are so many reasons I love it. It’s slightly sweet, slightly savory, majorly flavorful, and super simple. It takes minutes. It’s my best salmon marinade for grilled salmon, but it’s also awesome for baked salmon or seared salmon. You can literally use it with any cooking method. Lately, my favorite way is actually for my crispy air fried salmon!

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 4  | .3 net carbs | 34 g Protein (with salmon) | Total Prep Time 5 Minutes
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• Why You'll Love this Recipe: 

• Makes moist, flaky salmon – This fish is already rich and buttery, but marinating leaves it extra flavorful and moist inside. Worth it.
• Slightly sweet maple flavor with savory elements – Yes, this marinade still has the lemon, garlic, and herbs I almost always use. But if you’re tired of the same thing all the time, my salmon marinade has this sweetness that makes it totally different and brand new! Plus, it caramelizes a little bit when you cook your fish… it’s just amazing.
• Quick and easy – You can whip up this marinade in just a few minutes, using 6 simple ingredients (plus salt and pepper). And since fish isn’t ideal for marinating too long anyway, you can get to cooking it fast as well.
• Works for all kinds of salmon recipes – No matter how you want to cook it, my marinade makes your salmon better! I have yet to try a method that doesn’t taste great with this.
• Versatile for other uses – While I love this marinade for salmon the most, you can use it for other proteins, too. It pairs well with almost all kinds of flaky fish, like rainbow trout or cod. I’ve even used it for baked pork chops instead of the pork chop marinade I usually use.

Ingredients and Substitutions:

• Olive Oil – This is the base. I chose extra virgin olive oil for its fruity flavor. Regular olive oil or avocado oil both work for something more neutral.
• Maple Syrup – The star that makes my salmon marinade special! I usually use my natural Wholesome Yum Zero Sugar Maple Syrup, which tastes just like real maple syrup without the sugar. I tested the recipe with regular maple syrup as well and of course it works great. You can also substitute honey (or my zero sugar honey) instead.
• Lemon Juice – The acid helps to tenderize the salmon, plus the tang of citrus pairs very well with fish. If you don’t have fresh lemons, you can use bottled juice as a shortcut, try lime juice instead, or even use orange juice if you like extra sweetness. (I recommend reducing the amount of maple syrup a bit if you use orange juice, since it’s already sweet.)
• Fresh Herbs – I used dill and parsley, as these summer herbs work well on fish. Look for bright, leafy herbs that aren’t turning yellow. Dark green will have the most flavor. You could use dried herbs in a pinch (1/3 the amount of fresh), but for salmon fresh herbs work best.
• Garlic – Because I add it to everything. Use fresh minced garlic, or jarred to save a few minutes.
• Sea Salt & Black Pepper – Salt is obviously a must for flavor, but did you know it also helps the salmon marinade penetrate into the fish? And although my recipe is not spicy, the black pepper balances everything out. Add 1/2 teaspoon of crushed red pepper flakes if you like more heat.

Ingredients :

• 1/3 cup Olive oil
• 3 tbsp Lemon juice
• 2 tbsp Maple syrup (I recommend Wholesome Yum Zero Sugar Maple Syrup, but regular will work if that fits your lifestyle!)
• 2 tbsp Fresh parsley
• 1 tbsp Fresh dill
• 1 clove Garlic (minced)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions :

• Whisk together all marinade ingredients in a small bowl.
• Pour the marinade into a gallon zip lock bag. Add the salmon fillets, seal the bag, and massage to coat well.
• Marinate for 30 minutes, no longer than 1 hour.

• Cook salmon on the grill, or you can also bake or pan sear it. 
• Air fry salmon at 400 degrees F (204 degrees C) for 6-10 minutes, until the salmon internal temperature reaches your desired doneness: 125 degrees F (52 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. If you don’t have a thermometer, you can test if the fish flakes easily with a fork.

Flavor Variations:

I think this version with maple syrup makes one of the best salmon marinades, but you can also try these variations I’ve experimented with:

• Asian – Omit the fresh herbs, and replace the maple syrup with honey. Add 3 tablespoons of coconut aminos or low-sodium soy sauce, and 1/2 teaspoon each of ground ginger and paprika.
• Lemon Garlic – Omit the maple syrup, increase the lemon juice to 1/3 cup, and add 2-3 extra cloves of garlic. You can also grate and add a teaspoon or two of fresh lemon zest.

Tips & Tricks :

• Marinate at room temperature. This is fine to do since it’s such a short amount of time, and it will actually help your fish cook more evenly.
• For perfectly cooked salmon, use an instant read thermometer. You can just check that it flakes with a fork, but I always check the internal temperature, no matter how I’m cooking my salmon! I highly recommend 135 to 140 degrees F for fish that is flaky and moist, but you can opt for 145 degrees F if you like yours more well done.

Common Questions :

• How long to marinate salmon? I find that 30 minutes is the ideal time to marinate salmon, but you can go up to 60 minutes. The marinade will start to break down the fish, and if you marinate it for longer than an hour, it will turn into ceviche and then start to get mushy.
• Can you marinate salmon overnight? You can mix together the marinade a day or two in advance (I often do!), but wait to marinate the fish until right before cooking.
• Can you freeze salmon in marinade? No, don’t freeze salmon in the marinade, as it will surpass the 60 minute time limit. The acid will break down the salmon even if it’s frozen.
• Can you marinate frozen salmon? No, I don’t recommend it, for a couple of reasons. The fish won’t absorb much of the marinade until it starts to thaw. Then, it will do so unevenly as the inside is still frozen. Plus, the frozen fish may release extra moisture and dilute your marinade.
• How long do you cook the fish? This depends on the cooking method you use. Choose from one of my options in the section above.

• Source : 
• Maya - Wholesome Yum

Salmon: Air Fryer (Maya)

 

This air fryer salmon recipe is the fastest way to cook salmon — it takes just 10 minutes including the prep time and the cook time! While I regularly make my recipes for baked salmon, grilled salmon, and pan seared salmon, cooking salmon in the air fryer is faster and more foolproof than all of these. That’s why it has been my go-to method ever since I tried it years ago. If this fish is a staple at your house like it is in mine, make this version and you just might never look back.

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 4  | 1.1 net carbs | 34 g Protein | Total Cook Time 6 Minutes

• Why You'll Love this Recipe: 

Moist, flaky, and tender – I make this recipe several times a month, that’s how good it is (and that’s saying a lot for someone who develops recipes for a living, ha!) Sometimes I change it up with air fryer tilapia or air fryer cod, but the premise is the same: The air fryer locks the moisture in fish so well!

Simply seasoned – The seasoning blend I use relies on basic ingredients (read: you probably have them on hand!), but it makes each bite pop with flavor. If you like something a little more sweet and bite-sized, you can easily transform it into honey glazed air fryer salmon bites!

Ready in no time – No excuse not to have a healthy dinner if you have salmon on hand! My air fryer salmon recipe takes just 10 minutes start to finish… much faster than the oven. It has saved me on so many busy weeknights.

Healthy and satisfying – This recipe is naturally gluten-free and packed with protein.

Ingredients and Substitutions:

• Salmon – I usually buy a large fillet and cut it crosswise into narrow, 5-6-ounce strips, as shown in the picture below. You can also just buy the fillets already pre-cut. I prefer to use wild-caught salmon with skin (and the air fryer makes the best crispy skin!), but you can use any type of salmon that you prefer.
• Olive Oil – For brushing over the salmon. Avocado oil also works.
• Lemon Juice – Use fresh lemon juice for best flavor, or bottled for convenience.
• Spices – My simple blend is garlic powder, paprika (or sometimes I use smoked paprika), sea salt, and black pepper. If you like a kick, you can change it up and use Cajun seasoning, lemon pepper seasoning, or jerk seasoning. Prefer something more sweet? You’ll love my maple salmon marinade, which leaves a little glaze on top of the air fryer salmon after cooking.

Ingredients :

• 1/4 cup Olive oil
• 1 tsp Sea salt
• 1/2 tsp Paprika
• 1/4 tsp Black pepper
• 1 tsp Garlic powder
• 4 6-oz Salmon fillets
• 1 tbsp Lemon juice

Instructions :

• Use paper towels to pat the fish dry.

• In a small bowl, whisk together olive oil and lemon juice. Brush the salmon fillets on both sides with the olive oil mixture.

• Season both sides with garlic powder, sea salt, paprika, and black pepper. Rub the seasonings into the salmon to spread evenly.

• Arrange salmon fillets in the air fryer basket, skin side down, with space between them. (If using skinless salmon, line the bottom of the basket with aluminum foil before adding the salmon, leaving the edges of the basket uncovered so that air can flow through.)

• Air fry salmon at 400 degrees F (204 degrees C) for 6-10 minutes, until the salmon internal temperature reaches your desired doneness: 125 degrees F (52 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. If you don’t have a thermometer, you can test if the fish flakes easily with a fork.

Tips & Tricks :

• Get salmon fillets that are uniform in size. That way, they cook at the same rate. Also, I found that narrow (5-6-ounce) fillets will cook more evenly (and more quickly!) than large pieces.
• Don’t overcrowd the air fryer. Leave space between the salmon fillets in the air fryer basket, so that air can fully circulate around the fish. Again, this ensures even cooking. Cook in batches if they don’t all fit at once, but in my air fryer, four fillets fit just fine.
• Test internal temperature with a thermometer. Insert it into the thickest part of the fish to measure. I highly recommend 130-135 degrees F for buttery, flaky salmon that isn’t dry. If you don’t have a thermometer, the fish should be opaque and flake easily with a fork, but don’t cook it for so long that it turns almost white.
• You can cook from frozen. I love this shortcut when I forget to thaw the salmon! I don’t normally recommend cooking fish from frozen, but it actually works beautifully in the air fryer with just an extra step. I explain how to cook frozen salmon in the air fryer here.

Storage :

• Reheat: It’s probably no surprise that reheating salmon in the air fryer is the best way to do so. The key is to use a lower temperature than you did for cooking it initially, otherwise it browns too much. Just a couple of minutes at 350 degrees F is perfect. I don’t recommend the microwave, as it dries out the fish, but it works okay in a pinch.
• Store: Keep leftover salmon in the fridge for up to 2-3 days. I usually re-purpose the leftovers for another dish for variety — see ideas below!
• Freeze: Store the salmon in an airtight container or zip lock bag in the freezer for up to 3 months. However, like most fish recipes, it tastes best fresh.

• Source : 
•  Maya - Wholesome Yum

Chili - No Beans KETO (Carolyn)

Chili - nothing better when it's -10 degrees outside and you just don't want to deal with it.  I love beans, but sometimes they don't love me back.  This KETO version offers everything you crave without the beans.  So yummy!  I make big batches and freeze them.  It's also amazing over pasta it you want to go that route. 

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 6  | 4.8 net carbs | 24 g Protein | Total Cook Time 6 hrs 10 Minutes

• Why You'll Love this Recipe: 

• So if I am going to make a No Bean Chili recipe, it’s going to be good. Let’s face it, beans are just filler anyway. They add color and texture, but they don’t add much in the way of flavor. By leaving them out entirely, you can lower the carbs and increase the protein.
• And this recipe is so easy to make! You simply brown the meat in a pan and transfer to a crockpot. Then add all the other ingredients and set it and forget it! I love using a slow cooker because it allows the ingredients to meld together slowly and become their most flavorful. But I’ve also included stovetop instructions in the Tips section.

Ingredients Notes :

• Ground meat:  I use a combination of ground beef and ground pork, but you can use just ground beef, if you prefer. You can also lighten it up a bit with some ground turkey or chicken.
• Canned tomatoes: I use both crushed and diced tomatoes. You can use standard cut or petite diced tomatoes. If you don’t like chunks of tomatoes, use only crushed tomatoes instead. You can also use fire roasted tomatoes to give the chili a nice smokiness.
• Onion: I use only a quarter cup of an onion for flavor.
• Garlic: I prefer using real garlic as it provides wonderful flavor, but you can use powdered garlic instead.
• Chili powder: You can’t make chili without it! I recommend getting fresh, good quality chili powder for the best flavor. Spices lose their potency over time.
• Chipotle powder: This is optional, but chipotle powder is one of my favorite ways to add a kick of smoky heat. You only need a little bit.
• Smoked paprika: Again, this is optional, it amps up the smokiness without any additional heat.
• Other seasonings: Cumin, cayenne, salt, and pepper.

Ingredients :

• 1 lb ground beef
• 1 lb ground pork, or more beef
• 1 1/2 cups crushed or pureed tomatoes
• 1 1/2 cups diced tomatoes
• 1/4 medium onion, chopped
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tbsp smoked paprika
• 1 to 2 teaspoons chipotle powder, optional
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1/2 tsp cayenne pepper

Instructions :

• In a large skillet over medium heat, brown the ground beef and pork until mostly cooked through. Use a slotted spoon to transfer to a large slow cooker.
• Add the tomatoes, onion, garlic, chili powder, cumin, salt, pepper and cayenne. Stir to mix well.
• Cook on low for 6 hours and season to taste with additional salt and pepper. Serve with your favorite toppings.

Tips for Success :

• This is an incredibly easy recipe and you can add your own touches. If you like more heat, add more chipotle. If you like it more mild, skip the chipotle altogether. Whatever you do, this keto chili is a hearty, healthy dinner for the whole family.

How do I store leftover keto chili?

• You can store leftover chili in a covered container in the fridge for up to 5 days. It also freezes well for up to 3 months. Be sure to let it cool completely before placing in the freezer.

How many carbs are in Keto Chili?

• This keto chili recipe has 7.8g of carbs and 3.0g of fiber per serving. That comes to 4.8g net carbs per serving.

Stovetop Directions :

• To cook keto chili on the stove, heat a large pot or dutch oven over medium heat with a little olive oil. Add the onion and sauté until translucent, then add the garlic and spices. Cook another minute until fragrant.

• Add the meat and cook until browned through, then add the seasonings and tomatoes. Bring to a simmer and cook, stirring frequently, over medium low heat for at least 30 minutes to meld the flavors. 

Source:

All Day I Dream About Food

Best Skirt Steak with Marinade KETO (Maya)

Sizzle up my juicy skirt steak recipe with the best sweet and savory 4-ingredient marinade! It's quick, easy, and tender every single time.

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 4 (1/4 steak) | 1.2 net carbs | 24.6 g Protein | Total Cook Time 3 hrs 10 Minutes

• Why You'll Love this Recipe: 

• Juicy, tender steak – Most of my steak recipes use my trusty stovetop-to-oven method, but since this cut is so thin, the easiest and best way to cook skirt steak is the stovetop alone. A quick sear creates a golden crust with all the juices and flavors locked inside.
• Flavorful marinade – The most important part is to tenderize the beef, and my marinade for skirt steak does this beautifully. But I also love the blend of sweet, savory, and umami flavors. And you only need 4 main ingredients for it, plus salt and pepper.
• Cook to your liking – With my handy time chart, you never have to overcook (or under cook) your steaks again. And since we’re using the stovetop, you don’t have to worry about the weather being nice enough to grill.
• Family friendly - everyone will love this of all ages.
• Versatile - make a bowl and throw in the traditional Chipotle Bowl ingredients like rice, guacamole, tomatoes, lettuce, cheese, pico and beans (if your not KETO)

• Ingredients : 

• 1/4 cup Olive oil (plus 1 tablespoon additional for searing)
• 2 tbsp Coconut aminos (or low sodium soy sauce)
• 2 tbsp Lemon juice
• 4 cloves Garlic (minced)
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 lb Skirt steak (1/2 inch thick, cut crosswise into 2 large pieces)

• Instructions : 

• In a small bowl, whisk together the olive oil, coconut aminos or soy sauce, lemon juice, garlic, salt, and pepper.
• Place the steaks in a gallon zip lock bag and pour the marinade over them. Seal the bag and move the marinade around to coat well.
• Marinate skirt steak in the refrigerator for at least 3 hours, but no more than 24 hours. (The meat can get mushy after that.)
• Remove the steak from the marinade and discard the marinade. Pat the surface dry.
• Preheat a large cast iron skillet over medium-high heat. Once it’s very hot (a drop of water added to it should sizzle away), add a tablespoon of olive oil.
• Add the skirt steak to the pan and sear for amount on chart below. 
• NOTE: For a nice sear, due to the short cook time, do not move the steak around except to flip. The time will vary depending on your steak thickness and pan, so use a meat thermometer to be sure – 120 degrees F (49 degrees C) for rare, 130 degrees F (54 degrees C) for medium rare, 140 degrees F (60 degrees C) for medium, 150 degrees F (66 degrees C) for medium well, and 160 degrees F (71 degrees C) for well done. Steak temperature will increase by an additional 5 degrees when resting in the next step.
• Transfer the steak to a cutting board or plate. Tent with foil and rest for 5 minutes. Then, slice thinly against the grain to serve.

Ingredients Notes : 

The Steak:

• I highly recommend getting outside skirt steak, which will be labeled as such. Sometimes I have to ask the butcher for this cut.
• Even though it costs a bit more than inside skirt steak, the difference in tenderness is huge. It’s also usually a bit thicker, which means it’s harder to overcook it. The inside variety is more tough and chewy, but if that’s all you’ve got, it still turns out pretty great with a good marinade like this one.

Skirt Steak Marinade:

The marinade in my skirt steak recipe doesn’t have too many ingredients, but each is very important to make it tender and juicy. You’ll need:

• Olive Oil – For the skirt steak marinade and for searing. It brings out the flavors and helps you get that nice, golden sear. Avocado oil is a good substitute.
• Coconut Aminos – This adds a sweet, savory, and umami flavor all in one. You can use reduced sodium soy sauce instead, but coconut aminos is my fave because it’s sweeter and less salty.
• Lemon Juice – An acidic ingredient is super important for tenderizing the meat. I keep bottled lemon juice on hand for recipes like this one where it doesn’t make much difference. Lime juice, balsamic vinegar (similar to my balsamic steak marinade), or really any kind of vinegar will have a similar tenderizing effect, with different flavors.
• Garlic – I prefer fresh minced garlic cloves, but you can use 2 teaspoons of jarred minced garlic as a shortcut.
• Sea Salt & Black Pepper – My rule of thumb is 1 teaspoon of salt and 1/4 teaspoon of pepper per pound of meat, so adjust accordingly. Use a bit less if you opt for soy sauce instead of coconut aminos.

• Expert Tips : 

• Cut the steak to fit your pan. Skirt steak (especially outside skirt steak) is usually pretty long, so it won’t fit into your pan whole. I always cut it crosswise into 2 pieces to fit in my skillet, though sometimes it comes that way from the store.
• Choose the right skillet. I use my 12-inch cast iron skillet to cook both pieces at the same time. If you don’t have one that big, you may need to cut the steak into shorter pieces and cook in batches. But I highly recommend cast iron for the best sear!
• Marinate overnight if you can, but don’t overdo it. I’ve found that 3 hours is the bare minimum, but for the most tender marinated skirt steak, overnight is better. Just don’t go over 24 hours, or the meat starts to get mushy.
• Preheating your pan is crucial. This ensures a good sear and prevents sticking. You’ll know it’s ready when a drop of water sizzles away instantly.
• Use tongs to flip the steak easily. Since it’s so long and thin, any sort of turner will be a challenge.
• After resting, slice thinly against the grain. This breaks up the tough muscle fibers, making each bite even more tender. The grain usually runs across in the short direction (look at the lines in my picture above), but I usually find an angle that’s still perpendicular without making the slices excessively long. If you do end up with long slices, you can always cut them shorter afterward to eat, or cut into shorter pieces before slicing thinly.

Storage : 

• Store: Pop any leftovers in an airtight container and stash them in the fridge for up to 3-4 days. They taste amazing in tacos or my steak salad later!
• Meal Prep: Since you need time to marinate anyway, my skirt steak recipe is perfect for meal prep! Just marinate it the day before and it only takes a few minutes the day-of. If you want to make the marinade more than 24 hours ahead, you can — just wait until the day before to add the steak.
• Reheat: Place the steak in a baking dish, add a splash of broth to the bottom, cover with foil, and warm in the oven at 250-300 degrees F for about 10 minutes. This creates a steamy environment that keeps the meat juicy.
• Freeze: I’m not a big fan of freezing cooked steak, but if you need to, it’ll last up to 3 months in the freezer. It’s pretty handy for tossing into soups, sandwiches, salads, or casseroles. Just thaw it in the fridge overnight.

Source: Wholesum Yum

Chicken Chile Relleno Soup KETO (Carolyn)

This creamy Chile Relleno Soup is filled with roasted poblano peppers, chicken, and plenty of cheddar cheese. It's a must make low carb soup recipe!  It’s so rich and flavorful, and perfect for a chilly day. All the flavor from the roasted poblanos, cheddar, and garlic make it ridiculously satisfying. 

❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 8 (1 cup) | 5.5 net carbs | 31 g Protein | Total Cook Time 40 Minutes
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• Ingredients : 

• 4 medium (4) poblano peppers
• 2 tbsp butter
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 4 cups chicken bone broth
• Salt and pepper to taste
• 1 1/2 lb boneless skinless chicken (thighs or breasts), cut into 1/2 inch pieces
• 8 ounces cream cheese
• 1 1/2 cups shredded cheddar cheese
• 8 slices of cheddar or pepper jack cheese, (thin sandwich slices, 3/4 ounce each)

• Ingredient Notes :

• Poblano peppers: These large green peppers are typically quite mild and not spicy. If you don’t want to roast them yourself, you can used fire-roasted canned green chilies. If you like more heat, you can use Hatch Green Chilies which come in mild, medium and hot varieties.
• Boneless skinless chicken: You can use thighs or breasts. You can also use leftover rotisserie chicken and add it at the very end.
• Cream cheese: Use full fat cream cheese for extra creaminess.
• Cheddar cheese: You can use sharp or mild cheddar. Shred it yourself or use pre-shredded but it may contain caking agents.  I always shred my own.
• Sliced cheddar or pepper jack cheese: I like to top each bowl of soup with a slice of cheese and place it under the broiler to melt and brown. You don’t have to do this but it’s a nice touch!
• Kitchen staples: Butter, onion, garlic, chicken bone broth, cumin, salt and pepper.

Instructions :

• Roast the poblano peppers until the skin is charred and blistered. You can do this over the open flame on a gas stove, or by heating your broiler to high and placing poblanos within a few inches of the broiler (turning to get all sides charred).

• Place the peppers in a bowl and cover with plastic wrap. Let cool, then rub the skin to remove as much as possible. Cut out the seeds and then place in a food processor or blender to finely chop. Set aside.

• In a large saucepan over medium heat, melt the butter. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the garlic, cumin, and poblanos and stir until fragrant, about 1 minute.

• Stir in the chicken broth and season to taste with salt and pepper. Bring to a boil and then reduce heat to a simmer. Add the chicken pieces and continue to cook until chicken is cooked through, about 10 minutes.

• Add the cream cheese and the cheddar to the same blend or processor in which you chopped the poblanos. Add about 1 cup of the hot broth from the soup (avoid getting any of the chicken in there). Blend until smooth and then stir back into the soup.

• To serve: Preheat the broiler. Dish the soup into individual ovenproof bowl and float a slice of cheese on top. Set under the broiler, about 6 inches from the heat and broil until the cheese is melted and bubbly.

Expert Tips :

• If you are using canned chilies, you will want two 7-ounce cans or at least 4-ounce cans. Drain off the liquid and chop them finely before adding to the soup.
• The peppers can be roasted ahead of time. You can also roast, peel and freeze the peppers in a reseable bag for up to 1 year. This is a great way to roast a big batch of peppers and you just grab a bag whenever you have a craving for this dreamy soup.
• If you are adding cheese on top to broil, get the large square deli slices. They fit nicely over the top of most soup bowls, so they won’t sink in as you try to float it on top.
• You can garnish your soup with some chopped avocados, green onions, cilantro, sour cream or some hot sauce, if you like some extra heat.

Why You'll Love It:

• This is a recipe that even the low carb skeptics love, because it’s so rich and flavorful. It has all the same mouthwatering flavor of a Chile relleno in a velvety broth, with chunks of chicken for added nutrition.
• In case you are unfamiliar, Chile rellenos are a popular Mexican dish that features poblano peppers stuffed with cheese and fried in an egg batter. They are seriously tasty, but the batter doesn’t make them particularly keto-friendly.
• Since I love cheese and I love roasted poblanos, I knew those flavors would work well in a soup. I added chicken for a more hearty meal, skipped the flour (obviously), and used cream cheese to help thicken the broth and make it ultra-creamy.
• And then I topped it with sliced cheese and broiled it for a delectable melty, cheesy twist. It was an instant success! And with 31g of protein, it makes an ideal low carb, high protein recipe.

Questions & Answers :

Is Chile Relleno Soup spicy?

• Poblano peppers are usually quite mild, so you won’t find this soup recipe spicy. If you prefer it spicy, you can add some jalapeños or use medium or hot Hatch chiles instead.

How do you store Chile Relleno Chicken Soup?

• You can store any leftovers in an airtight container in the refrigerator for up to 5 days. I don’t recommend freezing this one, as the creamy can make it split during the freezing and thawing process.

Source: All Day I Dream About Food

Lemon Garlic Butter Chicken Spiedini Skewers

These lemon garlic butter chicken spiedini are air-fried, or baked, crispy, golden breaded chicken skewers with a light lemon garlic butter drizzle. 

• ❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 6 Skewers | 4 net carbs | Total Cook Time 30 Minutes
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• Ingredients :

• 1/2 cup extra-virgin olive oil
• 1/4 cup white wine, such as Pinot Grigio
• 3 tablespoons lemon juice, divided
• 1 teaspoon lemon zest
• 4 cloves garlic, finely minced, divided
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 2 teaspoons kosher salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 2 pounds skinless boneless chicken thighs, cut into 1 1/2 inch pieces
• 2/3 cup Italian breadcrumbs
• 2/3 cup panko
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• 6 (6 to 8 inch) skewers
• olive oil cooking spray
• 4 tablespoons butter
• 2 teaspoons finely chopped fresh parsley

Instructions :

• Whisk together olive oil, wine, 2 tablespoons lemon juice, lemon zest, 1/2 of the garlic, crushed red pepper, oregano, 1 teaspoon salt, and 1/2 teaspoon pepper in a bowl. Add chicken and toss to coat. Cover and refrigerate 30 minutes to 1 hour.
• Stir together remaining salt and pepper with bread crumbs, panko, Parmesan cheese, and garlic powder in a shallow dish. Remove chicken from marinade and toss to coat in breadcrumb mixture, pressing to adhere as necessary. Thread chicken onto skewers and coat with olive oil cooking spray. 
• FOR AIR FRYER: Preheat an air fryer to 390 degrees F (198 degrees C).  Air fry until chicken is no longer pink at the center and juices run clear, and is until lightly golden brown and crisp, about 12 minutes. An instant read thermometer, inserted near the center, should read 165 degrees F (74 degrees C).
• FOR BAKING:  Pre-heat oven to 350 and bake skewers for 30 minutes, turning half way through.
• Meanwhile, melt butter with remaining garlic in a microwave-safe dish on High in the microwave, about 10 seconds.  Stir in remaining lemon juice and parsley. Drizzle butter mixture over chicken just before serving.

Nutrition :

calories 636
total fat41g
saturated fat 13g
cholesterol212mg
sodium 1170mg
total carbohydrate 21g
dietary fiber 1g
total sugars 2g
protein 43g
vitamin c 3mg
calcium 146mg
iron 3mg
potassium 524mg

By Nicole McLaughlin - Allfrecipes. Video

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