GINGER CHICKEN WINGS
An eastern flavor adds a zing to this snack which will become an all-time favourite!
Serves 6
INGREDIENTS:
- 1¾ pounds chicken wings
- 1 cup light soy sauce
- ¼ cup white wine
- 2 cloves garlic, finely chopped
- 2 tbsp. granulated sugar substitute
- ¼ cup sesame oil
- 1/2 tsp. ground ginger
DIRECTIONS:
- Wash the chicken wings and pat dry on a paper towel.
- Cut into piece at the joints, discard the wing tips.
- Spread the chicken out on a shallow baking dish leaving a space between them.
- Combine the remaining ingredients in a small bowl and thoroughly mix.
- Pour over the wing pieces. Marinade for at least 12 hours or overnight.
- Pre-heat the oven to 350°F.
- Bake the wings for about an hour and a quarter. Serve warm with plenty of serviettes!
Nutritional Facts per portion: Calories 367, Fat 18.9g, Carbohydrate 4.5g, Dietary Fiber 0g, Net Carbs 4.5g, Protein 41.1g.
MINI PIZZAS WITH PESTO
Amazingly easy! Amazingly quick! Amazingly moreish! How’s that for a recommendation?
Makes 12
INGREDIENTS:
- 12 ounces tasty breakfast sausage, skinned
- 1 egg, whisked
- ½ tsp. Italian seasoning
- ¼ cup spaghetti sauce
- ¼ cup basil pesto
- 5 ounces mozzarella cheese, grated
- ½ thinly sliced red bell pepper
DIRECTIONS:
- Pre-heat the oven to 350°F and Prepare 12 muffin cups.
- In a medium sized bowl mix together the sausage meat, egg and Italian seasoning using your hands.
- Divide into 12 portions and press each portion in the base of a muffin cup.
- Bake in the pre-heated oven for 12 – 15 minutes. Drain away any excess fat.
- Divide the spaghetti sauce among the cups, followed by the pesto and then sprinkle with mozzarella cheese.
- Put back into the oven for another 10 minutes.
- Cool and lift carefully out of the cups onto a serving platter. Add the strips of red bell pepper on top.
Nutritional Facts per portion: Calories 145, Fat 11.0g, Carbohydrate 1.8g, Dietary Fiber 0.3g, Net Carbs 1.5g, Protein 9.2g.
MINI QUICHES
Make a batch of these to eat now or keep in the fridge to pop in a lunch box!
Makes 12
INGREDIENTS:
- 20 ounces Colby jack cheese or mild cheddar, shredded
- 4 tbsp. butter
- 1 large onion, finely chopped
- 12 large eggs, cracked and whisked
- 2 cups heavy cream
- Salt and pepper to season
- 3 tsp. dried thyme
- 12 large paper muffin cases
DIRECTIONS:
- Pre-heat the oven to 350°F.
- Melt 2 tbsp. butter in a skillet over a medium low heat and sauté the onions until soft and translucent.
- Set aside and cool
- Melt the rest of the butter and brush the inside of the muffin cases.
- Sprinkle half of the shredded cheese over the bottoms of the muffin cups.
- Add half of the onion, evenly distributed.
- Add the cream to the whisked eggs along with the seasoning and thyme.
- Pour evenly into the muffin cases and gently mix in the onion and cheese.
- Bake in the oven for 10 minutes, turn and continue baking until cooked for another 5 minutes or so.
- Take out of the oven, let cool, then serve.
- Use any other vegetables you may have or even some chopped salami to make a change.
- Remember to factor any additions into the Calorie and carb. count!
Nutritional Facts per portion: Calories 364, Fat 31.3g, Carbohydrate 3.9g, Dietary Fiber 0.9g, Net Carbs 3.0g, Protein 16.9g.
CRISPY CHICKEN DIPPING STRIPS
Keto friendly and so very good – you will be asking for more!
Makes 12 strips
INGREDIENTS:
- 12 chicken tenderloins
- 2 tbsp. almond flour
- 2 tbsp. flax meal
- 3 tbsp. parmesan cheese, grated finely
- 1 large fresh egg
- Seasoning salt to taste
- Vegetable oil for frying
DIRECTIONS:
- Pour some vegetable oil into a skillet to a depth of about ½ inch.
- Heat until extremely hot on high heat.
- Place the flour, flax meal, cheese and seasoning in a bowl and mix well together.
- In a separate bowl beat the egg.
- Dip each chicken tenderloin into the egg and then into the flour mix. Coat really well.
- Fry the chicken in the hot oil until cooked and crisp. Turn over half way through cooking – about 6 minutes all together.
- Remove the chicken from the oil and drain well on paper towel. Serve hot, accompanied by your preferred dipping sauce.
Nutritional Facts per portion: Calories 107, Fat 6.4g, Carbohydrate 0.7g, Dietary Fiber 0.3g, Net Carbs 0.4g, Protein 12.6g.
SAUTÉED EGGY MUSHROOMS
Veggie or snack! These mushrooms could be both as they are tasty with bacon, a piece of steak or just on their own!
Serves 6
INGREDIENTS:
- 8 ounces mushrooms, chopped
- 4 tbsp. butter
- 1 clove garlic, minced
- 2 tsp. parsley, chopped
- 8 large eggs
- 2 tbsp. heavy cream
- 1 ounce parmesan cheese, grated
- Salt and pepper to season
DIRECTIONS:
- Melt half of the butter in a skillet and sauté the mushrooms until tender.
- Take out and place aside from the skillet.
- Beat together the eggs and the cream. Add some seasoning and whisk it in.
- Scramble the eggs in the remaining butter, until creamy.
- Stir in the mushrooms, garlic and parsley.
- Sprinkle with parmesan cheese.
- Serve hot.
Nutritional Facts per portion: Calories 205, Fat 17.3g, Carbohydrate 2.3g, Dietary Fiber 0g, Net Carbs 2.3g, Protein 11.3g.
CHEESY ZUCCHINI ROLLS WITH OLIVES
These tasty sides have goat cheese in them but you could easily substitute cream cheese if you preferred!
Makes 18 rolls
INGREDIENTS:
- 6 small zucchini, thinly sliced lengthwise – 18 strips
- Olive oil
- Salt and pepper
- 3 tbsp. cilantro, chopped
- 7 ounces herby goat cheese
- 12 kalamata olives, finely chopped
DIRECTIONS:
- Pre-heat a grill plate to maximum temperature.
- Brush the zucchini strips with olive oil and grill until lightly charred and cooked.
- After removing from the grill, add salt and pepper to taste.
- In a small bowl beat the cheese and stir in the chopped olives.
- Divide the cheese mixture evenly among the cooked zucchini strips.
- Spread it gently along each strip and roll each one up like a Swiss roll.
- Secure with a toothpick if necessary and serve.
Nutritional Facts per portion: Calories 44, Fat 3.2g, Carbohydrate 1.6g, Dietary Fiber 0.5g, Net Carbs 1.1g, Protein 2.5g.
BACON STUFFED EGGS
Everyone loves stuffed eggs and these will be no different! Bacon and mustard give these treats a smoky zing!
Makes 24 halves
INGREDIENTS:
- 12 large fresh eggs, hard boiled and peeled
- 8 strips bacon
- 3 tbsp. mayonnaise
- 2 tsp. Dijon mustard
- Pinch cayenne pepper
DIRECTIONS:
- Cut the eggs in half lengthways.
- Scoop out the yolks with a teaspoon and place them in a bowl.
- Add the mayonnaise and mustard to the yolks and mix very well together making sure that there are no lumps.
- Cook the bacon strips until crispy and when cool cut into small pieces.
- Add half of the bacon to the egg yolk mixture and set the rest aside.
- Mix the yolk and bacon and using a teaspoon carefully spoon this mixture into the egg white shells leaving it as a pile – do not smooth it down.
- Sprinkle the eggs with a little cayenne and top with the remaining bacon.
- Put on a platter and serve.
Nutritional Facts per half: Calories 77, Fat 5.8g, Carbohydrate 0.8g, Dietary Fiber 0g, Net Carbs 0.8g, Protein 5.5g.
CHEESY CHEDDAR CRISPS
Savoury cheddar cheese, parmesan biscuits made spicy with a dash of cayenne pepper!
Makes 20 crisps
INGREDIENTS:
- 2 cups cheddar cheese, finely grated
- Chili sauce
DIRECTIONS:
- Pre-heat the oven to 350°F.
- Line 2 baking sheets with non-stick parchment paper
- In a medium sized bowl mix together the cheddar cheese and the chili sauce.
- Place tablespoonful’s in the baking sheets, well apart. Apply a gentle pressure using the back of a fork.
- Place in the oven to cook for about 5 minutes until the crisps are a light golden brown. They brown quickly so be careful!
- Remove from the oven and let cool for a second or two before removing to a cooling rack.
- When hot these can be draped over a rolling pin to form taco shapes or formed into tiny cups.
Nutritional Facts per portion: Calories 46, Fat 3.8g, Carbohydrate 0.2g, Dietary Fiber 0g, Net Carbs 0.2g, Protein 2.8g.
CHILI CHICKEN BITES
These are very popular as a cocktail snack or before barbeque snack. Make a double or even a triple quantity to ensure you have enough to share!
Serves 12
INGREDIENTS:
- 20 ounces boneless, skinless chicken breast
- 1 tbsp. olive oil
- 2 tsp. hot chili sauce
- Salt and pepper to taste
- 16 ounces back bacon strips
DIRECTIONS:
- Cut the chicken up into bite sized pieces.
- Toss in the oil and chili sauce in a medium sized bowl.
- Cover and place in the fridge to marinate for 1½ hours.
- Pre-heat the oven to 400°F.
- Line a baking pan with foil.
- Take the chicken out of the refrigerator and season it.
- Cut each bacon strip into 3 pieces and wrap a piece around each piece of chicken. Secure with a toothpick.
- Bake in the hot oven for 20 – 25 minutes until the chicken is cooked and the bacon is crisp.
- Remove from the oven and sprinkle on a little more chili sauce if liked.
Nutritional Facts per portion: Calories 294, Fat 11.0g, Carbohydrate 1.3g, Dietary Fiber 0g, Net Carbs 1.3g, Protein 46.0g.
EGGPLANT MINI PIZZAS
Keto friendly mini pizzas that give a boost to your vegetable intake without too many carbs!
Serves 6
INGREDIENTS:
- 2 smallish eggplants, peeled and each cut into 6 half inch slices
- 5 tbsp. olive oil
- 1 tsp. salt
- ¼ tsp. black pepper
- ½ cup tasty pasta sauce
- 1 cup mozzarella cheese, shredded
DIRECTIONS:
- Pre-heat the oven to 425°F.
- Prepare 2 baking trays with non-stick parchment on top.
- Brush both sides of the eggplant slices with olive oil and place on the prepared baking trays.
- Season with salt and pepper and bake for 10 minutes until almost cooked.
- Place 1 tablespoon pasta sauce on each slice and top with grated cheese.
- Return to the oven and bake for another 5 – 6 minutes until the cheese is melted.
- Serve hot.
Nutritional Facts per portion: Calories 218, Fat 16.6g, Carbohydrate 13.9, Dietary Fiber 6.4g, Net Carbs 7.5g, Protein 7.0g.
MUSHROOM CRISPS
A bowl full of these at any time of the day will satisfy even the most discerning. If you would like a spicier crisp, sprinkle on some chili powder or garlic spice!
Serves 4
INGREDIENTS:
- 12 ounces large Portobello mushrooms
- 5 tbsp. butter, melted
- ¾ tsp. salt
- Pinch black pepper
DIRECTIONS:
- Pre-heat the oven to 300°F.
- Apply parchment paper to both of the baking trays.
- Slice the mushrooms thinly and place in a single layer on the baking sheets.
- Brush the mushroom slices with melted butter.
- Sprinkle with salt and pepper
- Place the mushrooms in the oven and bake for 40 – 50 minutes until crisp and golden brown.
- In a large bowl combine the ground almonds, cocoa, chocolate chips, baking powder, sliced almonds and salt.
- Rotate the baking trays while the mushrooms are cooking.
- Remove from the oven and cool.
Nutritional Facts per portion: Calories 146, Fat 14.6g, Carbohydrate 2.8g, Dietary Fiber 0.9g, Net Carbs 1.9g, Protein 2.8g.
PIZZA WITH CAULIFLOWER CRUST
A wonderful alternative recipe for Saturday night pizza at home!
Serves 4
INGREDIENTS:
- 2 cups cauliflower, grated
- ½ cup Parmesan cheese, grated
- 1 garlic clove, finely chopped
- ¼ tsp. sea salt
- ½ tbsp. fresh basil, chopped
- 1 large fresh egg
- 2 tbsp. coconut flour
- 1 tbsp. olive oil
- ½ tsp. garlic salt
- ½ cup marinara sauce
- ¼ cup chorizo sausage
- 2 ounces bacon
- 2 tbsp. button mushrooms, chopped
- ¼ cup red bell peppers, chopped
- Extra parmesan for sprinkling
DIRECTIONS:
- Pre-heat the oven to 450°F.
- Put parchment paper on two baking pans.
- Steam the grated cauliflower until al dente.
- Cool and then combine with the parmesan, garlic, salt, basil, and egg and coconut flour.
- To form a loose dough, thoroughly mix.
- Divide the mixture into 2 and form an 8 inch round on each of the two prepared baking trays.
- Use a spoon and your hands to make them as round as possible.
- Sprinkle with the garlic salt and bake in the hot oven for 12 – 15 minutes until browned at the edges.
- Sauté the sausage, bacon, onion, mushrooms and pepper over a medium high heat until cooked through and the vegetables are soft.
- Remove the pizza crust from the oven and let it cool for a while.
- Divide the topping between the two crusts and sprinkle with extra parmesan cheese.
- Return to the oven and turn on the broiler.
- Broil for about 5 minutes until the cheese has melted.
- Slice and serve.
Nutritional Facts per portion: Calories 309, Fat 22.3g, Carbohydrate 10.4g, Dietary Fiber 3.5g, Net Carbs 6.9g, Protein 16.5g.
CHEESE SNACK BALL
Make this as the centrepiece for a buffet table. Your guests can have it with crackers, you with crispy celery or cucumber strips.
Serves 24
INGREDIENTS:
- 16 ounces full fat cream cheese
- 1½ cups cheddar cheese, shredded
- 2 slices of bacon, crisped and crumbled
- 1tbs dried parsley
- 4 tsp. fresh chives, chopped
- 1 tsp. garlic powder
- ¼ tsp. dried dill
- ½ tsp. black pepper
- ½ cup sliced almonds, toasted
- One roasted red bell pepper, cut into slices
DIRECTIONS:
- Mix together all of the herbs and spices in a large bowl.
- Mix in the cream cheese.
- Add the bacon and cheddar cheese.
- Shape into 2 ‘balls’, flatten slightly and roll in the toasted almonds.
- Place on a serving plate and decorate with the pepper strips.
- Refrigerate until needed.
Nutritional Facts per portion: Calories 112, Fat 10.3g, Carbohydrate 1.5g, Dietary Fiber 0.6g, Net Carbs 0.9g, Protein 4.0g.
