Easy Slow Cooker Garlic Parmesan Chicken Wings Recipe

 

Ingredients

• 4 lb Chicken wings (separated into flats and drumettes)
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 1/2 cup Butter (melted)
• 6 cloves Garlic (minced)
• 1 cup Parmesan cheese (shredded)
• Green onions or chives (optional, sliced thinly for garnish)

  Instructions

• Place the chicken wings in the bottom of a slow cooker. Season with sea salt and black pepper.
• In a small bowl or saucepan, stir together the melted butter and minced garlic. You can melt it on the stove or in the microwave. If melting on the stove, saute the garlic for about a minute before removing from heat.
• Pour the garlic butter mixture evenly over the chicken wings. Stir to coat.
• Cook the wings in the slow cooker on High for 3 hours.
• Toward the end, preheat the oven to Broil. Line a sheet pan with aluminum foil and grease well. (Wings will probably stick anyway, but it helps.)
• Arrange the chicken wings in a single layer on the pan. Broil for about 5 minutes on each side, until crispy and golden.
• Remove the garlic chicken wings from the oven. Top with shredded parmesan cheese. Return to the oven for 1-2 minutes, until melted.
• Garnish with green onions or chives, if desired.

Keto Lime Creamsicles

Ingredients

• 1 can full fat coconut milk
• ½ cup mashed avocado
• ½ cup lime juice, freshly squeezed
• ¼ teaspoon vanilla stevia
• ⅛ teaspoon vanilla powder

Instructions

1. In a vitamix combine coconut milk, avocado, lime juice, stevia, and vanilla
2. Blend until smooth
3. Transfer mixture to a popsicle mold
4. Insert popsicle sticks
5. Freeze 4 hours
6. Serve

a take on sliders

Ingredients

• 300 gram ground beef
• 1 egg
• Salt & Pepper
• 5 Portobello mushrooms, wiped clean with a damp cloth or paper towel
• 1 tablespoon olive oil
• 1 tablespoon of bacon fat / or any fat to fry your burger in
• 1/2 sliced avocado
• 5 slices of cheese
• Cooked slices of red pepper

Remove the stems of the mushrooms, brush with some olive oil and place them on a baking sheet. Bake in preheated oven for about 10 minutes, then turn them around a bake for another 5 minutes.

In a bowl combine the ground beef with one egg and salt and pepper. Divide into 5 and gently form into burgers. Fry in bacon fat until no longer red inside , only turning once. Just before removing from the heat add a slice of cheese to each burger. Remove when the cheese is melted.

Slice up 1/2 a avocado and 1/4 red pepper. 

Once all the ingredients are cooked and ready start plating your sliders by starting with the mushrooms on the bottom, burger with cheese, avocado and 2 slices of red peppers

Another great way is to also add an addition mushroom on top to serve as your "buns"

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Slow Cooker Low-Carb Beef Short Ribs

Ingredients

• 4 lbs boneless or bone in, beef short ribs cut crosswise
• salt
• pepper
• 2 tbsp olive oil
• 1 cup beef broth
• 1.5 cup onion chopped
• 3 cloves garlic minced
• 2 tbsp Worcestershire sauce homemade
• 2 tbsp tomato paste
• 1.5 cup red wine

Optional: celery, carrots

Instructions

1. Heat the oil in a large skillet over medium high heat. Season one side of your short ribs generously with salt and pepper. 
2. Place half of the ribs, seasoned side down onto the hot skillet and brown. Season the top of the ribs in the skillet with salt and pepper. Flip once the bottom is browned. Remove and set aside while browning the rest fo the meat.
3. Add beef broth to slow cooker and place short ribs into crock pot. 
4. To the same skillet add your remaining ingredients and bring to a boil. Cook for 5 minutes or until onion is tender. Pour this over the ribs in the crock pot. 
5. Cover and cook on high 4-6 hours or low 8-10 hours.
   
   
   
   
   Seared to perfection then a few simple ingredients you probably have in your kitchen already, all placed in the slow cooker to do it’s thing for a few hours. Add some mashed cauliflower or riced cauliflower for the bed and dinner is served. Truly a comfort dish in any season but especially wonderful on a cold winter’s night!
   
   
   
   I’ve only made this recipe using boneless short ribs but you can use bone-in if that’s all you can find. I’m sure either will work, they just need plenty of time to get tender.
   
   
   
   Also it’s totally optional to add some carrots if your spouse is not into a low carb lifestyle, like mine is not. Just throw them in when cooking the onion and remaining ingredients.
   
   
   

Gluten-Free Cauliflower Mac and Cheese Recipe

Ingredients:

• 1 large cauliflower head, cut into small florets
• ½-¾ cup kefir
• ½ cup goat's milk cottage cheese, pureed
• 1½ tsp Dijon mustard
• 1½ cups grated sheep’s or goat’s milk cheddar cheese, plus additional for topping
• ½ teaspoon black pepper
• 1 teaspoon sea salt
• ⅛ teaspoon garlic powder
• ghee

Directions:

1. Preheat oven to 375 degrees Fahrenheit. Grease 8” x 8” pan with ghee.
2. Bring a pot of salted water to a boil. Add cauliflower and cook until slightly tender, about 5 minutes. Drain and pat dry with paper towels. Spread in prepared pan.
3. In a saucepan over medium-high heat, mix together kefir, cottage cheese, and mustard until smooth.
4. In a saucepan over medium high heat, mix together the cottage cheese, kefir and mustard until smooth
5. Stir in cheese, sea salt, black pepper, and garlic powder until cheese just starts to melt. Pour over cauliflower and stir. Top with additional cheese if desired and bake for 10–15 minutes.

Beef breakfast in a pan

Only takes about  20 minutes to cook and you only need a few ingredients

500g ground beef 

1 tablespoon of Olive oil

4 eggs

400g can of diced tomatoes

1/4 cup of cream (optional)

1/2 tablespoon on mince spice

Salt en cayenne pepper

Grated cheese

Fry the ground beef in olive oil until no longer pink. Add the spices - stir frying the meat for another minute or so. Add the diced tomato and the cream, reduce the heat to medium and cook another 5 minutes.  Taking the four eggs, or as many as you like and break them open on top of the beef, close with a lid and cook on low until the eggs are done.

Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup

Ingredients:

• 1/2 onion, chopped small
• 2 T butter or olive oil
• 1 large head of cauliflower, leaves and stem removed and the rest coarsely chopped. (About 7-8 cups chopped cauliflower. You can use the core.)
• 3 cups (24 oz.) chicken stock (I would use flavorful homemade chicken stock, or chicken stock from a carton) plus a little more to thin soup if needed
• 1 tsp. garlic powder
• 1 tsp. kosher salt
• 4 oz. cream cheese, cut into cubes
• 1 cup grated sharp or extra sharp cheddar cheese (We used a mix of cheeses, but next time Kara and I agreed we would use mostly extra sharp cheddar.)
• 1/2 cup half and half, cream, or milk

Topping Ingredients:

• extra grated sharp cheddar or extra sharp cheddar cheese
• sour cream
• 8-10 strips bacon, cooked crisp and crumbled (We used pre-cooked bacon and cooked it in the microwave.)
• thinly sliced green onions

Directions:

1. Peel onion and chop into small pieces. Cut away the leaves of the cauliflower and some of the stem, keeping the core part. Coarsely chop cauliflower into pieces.
2. Turn Instant Pot or pressure cooker to SAUTE and melt the butter; then add the onion and cook 2-3 minutes. Then add the chopped cauliflower, chicken stock, garlic powder, and salt. Lock the lid, use the MANUAL setting and cook on HIGH PRESSURE for 5 minutes. Quick release the pressure.
3. While the soup cooks, prepare the cream cheese cubes, grated sharp cheddar, and half and half. Also cook and crumble the bacon, dish up sour some sour cream and extra grated cheese, and slice the green onions for toppings. (I used pre-cooked bacon that I crisped in the microwave and blotted off the extra fat.)
4. Check to make sure the cauliflower is very tender; then turn the Instant Pot to KEEP WARM (use simmer or low for other pressure cookers.)  Use an immersion blender, blender, or food processor to puree the soup. (I highly recommend using an immersion blender to puree the soup in the pressure cooker if you have one. Be very careful with the hot liquid if you remove it to a blender or food processor to puree.) Check the thickness of the soup and add more stock if you want it thinner or simmer a little to reduce if it seems too thin.
5. Add the grated cheese and cream cheese cubes and let them melt, then stir to combine. Add the half and half, heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.) Serve hot, with grated cheese, sour cream, crumbled bacon, and green onion to add at the table

Stovetop Directions:

1. Prepare ingredients as described above, but use 3 1/2 cups chicken stock for stovetop version. Use a heavy dutch-oven type pan that will hold all the ingredients.
2. Heat butter or oil in the dutch oven, add the onion, cook 2-3 minutes. Then add the chopped cauliflower, chicken stock, garlic powder, and salt. Bring to a boil, then turn heat to medium-low and simmer until the cauliflower is very soft, probably 20-30 minutes. Puree soup as above, and check the amount of liquid. If it’s too thick add a little more stock and if it seems thin, cook a few minutes more to evaporate some of the liquid.
3. Turn heat to low, add the grated cheese and cream cheese cubes and let them melt, then stir to combine. Add the half and half, heat through, and season with salt and fresh-ground black pepper. (Taste before you add more salt.) Serve hot, with grated cheese, sour cream, crumbled bacon, and green onion to add at the table.

Winter winner.... Peri-peri chicken livers

Ingredients:

•  1 tablespoon of olive oil
•  1 tablespoon of butter
•  500 g cleaned chicken livers
•  10 - 15 ml  Peri Peri
•  Portuguese Chicken Spice
•  60ml of cream
•  410g can Chopped Tomatoes

Heat a little olive oil and butter in a non-stick pan and brown livers, leaving them slightly pink inside. Add spices and fry for a further minute to allow the flavours to develop. Add the canned tomatoes and cream and cook for 5 minutes. Season to taste

Jalapeño Cheddar Burgers (Turkey or Beef)

Ingredients

• 28 oz lean turkey or beef (not extra lean)
• 2 tablespoons finely minced onion
• salt & pepper to taste
• 4 tablespoons cream cheese
• 2 oz . shredded cheddar cheese
• 1/4 teaspoon garlic powder
• 1 fresh jalapeno pepper , diced (seeds removed if you prefer less spice)
• 1 tablespoon olive oil
• Rolls & Toppings as desired

  Instructions

  1. Preheat grill to medium or oven to broil on high.
  2. In a small bowl combine cream cheese, cheddar cheese, garlic powder and diced jalapeno.
  3. Combine meat, salt & pepper and minced onion. Divide meat into 4 even pieces (7oz each). Take 1/4 of the cream cheese mixture and flatten it into a pancake shape. Wrap beef or turkey around the cheese ensuring the cheese mixture is completely covered. Brush each burger with a little bit of olive oil.

  To Grill

  1. Grill burgers over medium heat for 6-7 minutes on each side or until completely cooked. (Turkey should reach an internal temperature of 165 degrees and beef should reach 160 degrees F.)

  To Broil

  1. Place burgers on a foil covered pan approximately 6" from the broiler. Broil 5-6 minutes on each side or until completely cooked. (Turkey should reach an internal temperature of 165 degrees and beef should reach 160 degrees F.)

Easy Low Carb Taco Soup Recipe with Ranch Dressing

Ingredients

• 1 lb Ground beef
• 3 tbsp Taco seasoning (divided into 2 tbsp and 1 tbsp)
• 4 cup Beef bone broth (or any broth of choice)
• 2 14.5-oz cans Diced tomatoes (with liquid)
• 3/4 cup Ranch dressing (use paleo ranch dressing for paleo, whole30 and dairy-free options)

  Instructions

  1. In the bottom of a large pot over medium-high heat, brown the ground beef for about 7-10 minutes, until no longer pink. Drain if desired.
  2. Add 2 tablespoons (28 g) taco seasoning (2/3 of the total amount) and 3/4 cup (177 mL) of broth. Simmer for a couple of minutes, until the liquid is mostly gone.
  3. Add the remaining broth, diced tomatoes (with liquid), and remaining tablespoon of taco seasoning. Stir together. Bring to a gentle boil and simmer for about 8-10 minutes.
  4. Remove from heat. Wait 2 minutes, then stir in the ranch dressing. If desired, garnish with shredded cheddar cheese and cilantro.

Fat Head Nachos

Ingredients

Fat Head Tortilla Chips

• 170 g pre-shredded/grated mozzarella
• 85 g almond meal/flour
• 2 tbsp cream cheese
• 1 egg
• salt to taste
• 1 tsp cumin powder
• 1 tsp coriander/cilantro powder
• pinch chilli powder

Nacho Meat Sauce

• 1 red onion diced
• 500 g ground/mince beef
• 400 g tinned/canned tomatoes diced
• 1/2 tsp chilli powder, or to taste
• 1 tbsp tomato paste

Topping Options

• guacamole
• salsa
• shredded/grated cheese
• sour cream
• jalapeños

Instructions

Nacho Meat Sauce

1. Gently fry the diced onion in oil until clear then add the meat, breaking it up into tiny pieces as it cooks and browns. This should take up to 5 minutes.
2. Add the spices and tinned/canned tomato and tomato paste. Stir then simmer on a low heat for 15 minutes (uncovered to thicken the meat sauce) whilst you make the Fat Head tortilla chips and toppings.

Fat Head Tortilla Chips

1. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
2. Stir then microwave on HIGH for another 30 seconds. Remove and stir again. Add the egg, salt, and spices. Mix.
3. Place the Fat Head pastry between 2 pieces of baking parchment/paper and roll into a thin, rectangle. Remove the top baking paper/parchment. 
4. Slide the baking paper/parchment with the Fat Head pastry, on a baking tray (cookie tray) or pizza stone, and bake at 220C/425F for 12-15 minutes, or until browned on the top. Flip the FatHead pastry over (onto baking paper/parchment) and brown the other side.
5. Once cooked, remove from the oven and cut into tortilla chip triangle shapes.  Bake again at 220C/425F for 3 - 5 minutes.

Putting It All Together

1. Place a handful of Fat Head tortilla chips on a plate or serving dish.
2. Spoon the hot meat sauce over the tortilla chips.
3. Add the grated/shredded cheese which will melt on the hot meat sauce all by itself, then top with everything you love. Serve with a big side salad and plenty of olive oil (optional).

Roasted Pork Shoulder

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It's cheap, it's tender, and it's so much easier to cook than you think. 

Start of by seasoning your meat with salt and pepper. Place the pork shoulder in a roasting pan, with the lid off, grill for about 20 minutes on very low heat, keeping an eye to prevent burning. Once the skin is crackled, put the lid on and bake @ 140 degrees for about 5 hours. ( 3 kg pork shoulder)

An hour and a half per kilo of meat

If you are like me and you like your crackling nice and crispy, remove the lid and 1/2 hour before the time is  up.

When its done, it will literally fall of the bone. 

For 2 people, this 3 kg of pork shoulder is more than enough for about 4 to 5 days

Eat as is, Eat it with salad or veggies or pull it apart and make a pulled pork omelette.

Instant Pot Greek Chicken

Tips for Making Instant Pot Greek Chicken

• As mentioned above, this recipe for Greek Chicken will taste best if you use the full marinate time. Pressure Cooking can tend to flatten flavors so you’ll want to marinade it for the full time to ensure success. I also like to turn over the ziplock bag with the chicken in it on the fridge shelf halfway through the cooking time so that the marinade will drain to the other side and more evenly marinate the chicken.
• If you use the saute setting on the Instant Pot to brown your chicken just be aware that you’ll need to ensure that the pot is fully deglazed before you pressure cook, or you’ll risk getting the burn notice come on if anything is left stuck to the bottom.
• You may find it simpler to brown the chicken in a cast iron skillet, that’s my preferred method as I find that the chicken skin often sticks to the base of the Instant pot and the temperature is harder to control.
• You can make this with chicken breast, but I recommend bone in chicken thighs as the taste is much better for this recipe.

What is in Greek Seasoning?

Greek seasoning mix usually comprises a combination of flavors including, oregano, garlic, salt and pepper.  Sometimes it will also contain warming spices such as cinnamon, nutmeg, or some combination thereof.

What Can I serve with Instant Pot Greek Chicken?

As we are currently following a low carb diet I served it with a simple side of sauteed Cauliflower Rice. If you are not worried about Carbs you could serve it with rice which you can cook at the same time as the chicken, using the ‘pot in pot’ method.

If you want more details on how to do that – it’s really easy if you have a bowl or container for the rice and a tall enough trivet – just take a look at my recipe for Instant Pot Adobo Chicken, it details in the post how I made ‘pot in pot’ rice along with the chicken.

Can I marinate my Instant Pot Greek Chicken a day ahead?

Yes, you absolutely can marinate your Instant Pot Greek Chicken a day ahead! The longer marinating time will allow the flavors to permeate the chicken and the lemon juice will help keep the meat tender, so it’s a win win.

Ingredients

• 4 chicken thighs - bone in, skin on
• 1.5 tsp salt
• 1 tbsp olive oil
• 1/4 cup water , 60mls

INSTANT POT GREEK CHICKEN MARINADE

• 6 tsp dried oregano
• 2 tsp onion powder
• 3 tsp garlic powder
• zest of 2 lemons
• 1/3 cup lemon juice , 80mls
• 2 tbsp olive oil
• 1 tsp black pepper
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1/4 tsp nutmeg, fresh grated
• 1/4 tsp cinnamon

GARNISH

• lemon slices , to garnish

Instructions

1. Salt both sides of the chicken and let it sit for 20 at room temperature, don't skip this, it will really enhance the flavor.
2. Add the chicken thighs to a ziplock bag along with the remaining marinade ingredients, rub it well in to the chicken, remove the excess air from the bag before you close it, and let marinate for at least 4 hours or up to overnight.
   I like to turn the ziplock bag over on the shelf in the fridge halfway through the marinate time. This allows the marinade to drain to the other side and more evenly marinate all the chicken pieces. 
3. Remove the chicken and keep the ziplock bag with the remaining marinade. Add 1/4 cup water to the remaining marinade and to clean out the bag a little, this will be your liquid to pressure cook the chicken.
4. In a large cast iron skillet, add 1 tbsp olive oil and turn onto a medium heat.
   When hot add the chicken thighs skin side down and cook for about 8-10 minutes until skin is browned, then turn and brown the other side for about 2 minutes.
5. If you prefer you can use the saute function in your pressure cooker to brown the chicken, but sometimes I find it sticks and it's simpler to brown skin on thighs in my cast iron skillet.
6. Deglaze the pan you cooked the chicken in with the remaining marinade then add the deglazed liquid to your pressure cooker and place the chicken in the liquid on the base of the pressure cooker, skin side up.
7. Lock the lid and turn the pressure valve to 'sealed', then pressure cook for 8 minutes.
8. When the cook time is up allow the pressure to drop fully before opening the lid. This will take approximately 10-15 minutes.

Simple Paleo Chicken Curry Recipe

Ingredients

Gluten free, Paleo

∙ Serves 8

Meat

• 8 Chicken thighs (boneless skinless, cut into 1" pieces)

Produce

• 1 Cilantro
• 1 tsp Garlic
• 1 Onion, Large
• 1 cup Tomatoes
• 3 Zucchini, Small half Cut

Canned Goods

• 2 cans Coconut milk

Baking & Spices

• 1 tbsp Curry powder
• 1/2 tsp Paprika
• 2 tsp Salt, Real

Oils & Vinegars

• 2 tbsp Coconut oil

Quick & Easy LCHF Snack/Lunch ideas

Hard boiled eggs, cheese and avocado

One hard boiled egg contains about 75 calories, 5g of fat, and less than 1g of carbs. Eggs are keto miracles

Salami, cheese and olives

Packed with fats & protein, with basically no carbs

Lamb sausages with cheese and avocado

Avocados are also a great source of Potassium, Vitamin C, and fiber. They just might be the perfect keto snack.

Keto Low Carb Chili Recipe – Crock Pot or Instant

Ingredients

• 2 1/2 lb Ground beef
• 1/2 large Onion (chopped)
• 8 cloves Garlic (minced)
• 2 15-oz can Diced tomatoes (with liquid)
• 1 6-oz can Tomato paste
• 1 4-oz can Green chiles (with liquid)
• 2 tbsp Worcestershire sauce
• 1/4 cup Chili powder
• 2 tbsp Cumin
• 1 tbsp Dried oregano
• 2 tsp Sea salt
• 1 tsp Black pepper
• 1 medium Bay leaf (optional)
  

  Instructions

  Crock Pot slow cooker instructions

  1. In a skillet over medium-high heat, cook the chopped onion for 5-7 minutes, until translucent (or increase the time to about 20 minutes if you like them caramelized). Add the garlic and cook for a minute or less, until fragrant.
  2. Add the ground beef. Cook for 8-10 minutes, breaking apart with a spatula, until browned.
  3. Transfer the ground beef mixture into a slow cooker. Add remaining ingredients, except bay leaf, and stir until combined. Place the bay leaf into the middle, if using.
  4. Cook for 6-8 hours on low or 3-4 hours on high. If you used a bay leaf, remove it before serving.

  Instant Pot pressure cooker instructions

  1. Select the "Sauté" setting on the pressure cooker (this part is done without the lid). Add the chopped onion and cook for 5-7 minutes, until translucent (or increase the time to about 20 minutes if you like them caramelized). Add the garlic and cook for a minute or less, until fragrant.
  2. Add the ground beef. Cook for 8-10 minutes, breaking apart with a spatula, until browned.
  3. Add remaining ingredients, except bay leaf, to the Instant Pot and stir until combined. (For the Instant Pot version, it is recommended to also add a cup of water or broth.) Place the bay leaf into the middle, if using.
  4. Close the lid. Press "Keep Warm/Cancel" to stop the saute cycle. Select the "Meat/Stew" setting (35 minutes) to start pressure cooking.
  5. Wait for the natural release if you can, or turn the valve to "vent" for quick release if you're short on time. If you used a bay leaf, remove it before serving.

Low Carb Keto Everything Bagels

Ingredients

• 2 cups almond flour (get it here)
• 1 tablespoon baking powder
• 1 teaspoon garlic powder (I use this brand)
• 1 teaspoon onion powder
• 1 teaspoon dried Italian seasoning
• 3 large eggs, divided
• 3 cups shredded low moisture mozzarella cheese
• 5 tablespoons cream cheese
• 3 tablespoons Everything Bagel Seasoning

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Instructions

1. Preheat oven to 425°. Line a rimmed baking sheet with parchment paper or a Silpat.
2. In a medium mixing bowl, combine the almond flour, baking powder, garlic powder, onion powder, and dried Italian seasoning. Mix until well combined. I like to put the mixture through a flour sifter to ensure that all the baking powder gets mixed in with the rest of the ingredients.
3. Crack one of the eggs into a small bowl and fork whisk. This will be the egg wash for the top of the bagels. The other two eggs will go in the dough.
4. In a large microwave safe mixing bowl, combine the mozzarella cheese and cream cheese. Microwave for 1 minute and 30 seconds. Remove from microwave and stir to combine. Return to microwave for 1 additional minute. Mix until well combined.
5. To the mixing bowl, add the remaining 2 eggs and the almond flour mixture. Mix until all ingredients are well incorporated. If the dough gets too stringy and unworkable, simply put it back in the microwave for 30 seconds to soften and continue mixing.
6. Divide the dough into 6 equal portions. Roll each portion into a ball.
7. Gently press your finger into the center of each dough ball to form a ring. Stretch the ring to make a small hole in the center and form it into a bagel shape.
8. Brush the top of each bagel with the egg wash.
9. Top each bagel with Everything Bagel Seasoning.
10. Bake on the middle rack for 12-14 minutes or until golden brown.

Zucchini bolognese

PREP TIME: 10 MIN   -   COOK TIME: 15 MIN   -   TOTAL TIME: 25 MINUTES

 Ingredients: (Makes 2 servings)

• 8 big zucchini's
• 2 tbsp olive oil
• 300g fatty ground beef
• 1/8 tsp cayenne pepper
• 1/4 tbsp oregano
• 1 tbsp Robertson mince spice
• 1 tbsp. tomato paste
• Salt
• 1/2 cup cream

1. Using a spiralizer, mandolin, sharp knife, or peeler, cut your zucchini into noodles or ribbons and set aside
2. Add the olive to a large pan over high heat. Add the ground beef, breaking up the meat, until it is no longer pink, Season with the mince spice, salt, cayenne pepper, and oregano.
3. Add the zucchini to the mince, stir frying for about 2 minutes
4. Add the tomato paste & cream and cook for another 3 to 4 minutes
5. Serve immediately with grated cheese

nstant Pot Lemon Chicken with Garlic

Ingredients

• 6-8 boneless chicken thighs skinless or with skin*
• sea salt and pepper to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon red chili flakes optional or to taste
• 2 Tablespoons olive oil
• 3 Tablespoons butter (swap with olive oil for paleo)
• 1/2 small onion chopped
• 4 garlic cloves sliced or minced
• Juice of 1 lemon
• 2-4 teaspoons Italian seasoning (I actually usually use 1 - 1 1/2 tablespoon but feel free to adjust to your liking)
• zest of half a lemon
• 1/3 cup homemade or low sodium chicken broth **PLEASE SEE NOTES BELOW
• 2 Tablespoons heavy cream leave out for paleo
• Chopped fresh parsley and lemon slices for garnish if desired

Instructions

1. Season the chicken with salt, pepper, garlic powder, paprika, and chili flakes.

To cook in the Instant Pot:

1. Press the Sauté function (Normal setting) on the Instant Pot and add the olive oil to the pot. (I use a 6 Quart Instant Pot DUO)
2. Place chicken in the Instant Pot and cook on each side for 2-3 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan and cook for 1 minute. Add Italian seasoning, lemon zest, and chicken broth.
   Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEALING.
3. Select the Manual (older models) or Pressure Cook (newer models) button and adjust the timer to 7 minutes.It will take about 5-10 minutes to come to pressure and start counting down.
   When done, release the pressure after 2 minutes, then remove your Instant Pot lid.
4. Remove chicken from Instant Pot using tongs and set aside on a large serving plate. Stir in heavy cream (if using) into the Instant Pot. If you like your sauce thicker - you can thicken with a cornstarch slurry (if not low carb) or arrowroot starch slurry (or xanthan gum) by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water). Press off and turn Instant Pot to SAUTE function. Cook and allow the sauce to bubble and thicken. Turn off and add chicken back to the Instant Pot to coat with sauce. Spoon sauce over chicken and sprinkle with chopped parsley. Serve with your favorite sides and garnish with lemon slices, if desired.

To cook on the stove:

1. In a medium-sized skillet over medium-high heat add olive and cook for 4-5 on each side, or until chicken reaches 165 degrees. Transfer browned chicken to plate and set aside.
2. Return pan back to heat and melt butter. Stir in onion and garlic. Add lemon juice to deglaze the pan and cook for 1 minute. Add Italian seasoning, lemon zest, and chicken broth. Stir in heavy cream [if you like your sauce thicker - you can thicken with a cornstarch slurry (if not low carb) or arrowroot starch slurry (or xanthan gum) by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water].
   Once the sauce has bubbled and thickened up slightly, add the chicken back into the pan until hot. Spoon sauce over chicken and sprinkle with chopped parsley. Serve with your favorite sides and garnish with lemon slices, if desired.

Creamy Cauliflower Mash and Keto Gravy

Ingredients

• 5 cups cauliflower chopped
• 4 tbsp Heavy Whipping Cream
• 3 tbsp Butter
• 5 cloves garlic minced
• 2 tsp Dried Rosemary
• 3 tbsp parmesan
• 1/2 tsp pepper
• Pink Salt (to taste)

Instructions

• Chop up 5 cups of raw cauliflower.
• Bring pot of water to a boil (enough to cover all the cauliflower), add the cauliflower and boil for 15 minutes or until tender.
• Drain cauliflower and place in processor.
• Cook butter, garlic and rosemary in a saucepan over medium heat until fragrant.
• Add melted butter, garlic and rosemary to processor and pulse several times until well combined.
• Add cream, parmesan, salt and pepper to processor and process until smooth and creamy.
• Taste for salt level. Serve warm and enjoy!