Category Archives: Keto
One-Pan Jamaican Jerk Chicken & “Rice” – Easy Keto Dinners Review
Easy to make One-Pan Jamaican Jerk Chicken & “Rice” from Easy Keto Dinners by Carolyn Ketchum! Keto, Low-carb, Gluten-free, Dairy-free, THM-S
(Some links in this post are affiliate links which means I earn a percentage, at no cost to you, when you purchase. See my disclosure policy here.) *I did receive this Easy Keto Dinner Cookbook for free. All views are my own!
This easy to make dinner recipe is from Carolyn Ketchum’s brand new cookbook Easy Keto Dinners! It’s coming out in just a few days and is available for pre-order now!
I’ve been having so much fun looking through this cookbook and trying to decide what I wanted to make first!
Carolyn was so kind to let me share one of her recipes with you!
I decided to go with Jamaican Jerk Chicken & “Rice” because I used to use a store-bought Jamaican Jerk marinade for my chicken before our family went gluten free. And I hadn’t tried to recreate that flavor so I was excited to try Carolyn’s recipe for the Jamaican Jerk seasoning!
I loved that this recipe was easy to make and I used only one pan! To make prep time even easier I used frozen diced onions and frozen riced cauliflower.
All the recipes in Carolyn’s new cookbook look to be very easy to make and look so good – there’s a picture for every recipe! A few of the other recipes I’m looking forward to trying are Buffalo Chicken Chowder, French Onion Pot Roast, and Bacon Sloppy Joes.
About half of the recipes in Easy Keto Dinners are dairy free! That’s really important for me as my family and cow-dairy just don’t get along well.
When I shared this with my daughter, she loved it and wanted to know where the recipe was because she didn’t want to ever lose it! She also told me she wanted to have this weekly! Well, okay then! We gave this recipe and the whole book a 2 thumbs up!
If you are following Trim Healthy Mama this recipe is an S.
One-Pan Jamaican Jerk Chicken & “Rice”
Tasty One-Pan Jamaican Jerk Chicken & “Rice” from Easy Keto Dinners by Carolyn Ketchum.
- Prep Time: 5 minutes
- Cook Time: 36 minutes
- Total Time: 41 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stove top
Ingredients
Jerk Seasoning
1 1/2 teaspoons erythritol
1 teaspoon salt
3/4 teaspoon ground allspice
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon dried parsley
1/4 teaspoon dried thyme leaves
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
4 bone-in, skin-on chicken thighs
2 tablespoons avocado oil, for the pan
1/4 cup chopped onions
12 ounces riced cauliflower
Lime wedges, for serving
Instructions
- Preheat the oven to 375° F.
- In a small bowl, whisk together the ingredients for the jerk seasoning. Rub the seasoning blend all over the chicken.
- In a large skillet over medium heat, heat the oil until shimmering. Place the chicken skin side down in the pan and cook without disturbing for 4 minutes, until the skin is golden brown. Flip the chicken and cook for another 4 minutes.
- Remove the chicken to a plate and add the onions to the skillet. Saute until translucent, about 4 minutes. Add the riced cauliflower and cook until just tender, another 4 minutes.
- Return the chicken to the skillet, skin side up, and transfer the skillet to the oven. Bake for 20 minutes, or until the chicken reaches an internal temperature of 165°F. Serve with lime wedges.
Notes
Don’t skip the lime wedges! The lime juice pairs perfectly with the seasoning and adds a delicious zing to this dish!
Nutrition
- Calories: 487
- Fat: 36.1 g
- Carbohydrates: 6.6 g
- Fiber: 2.3 g
- Protein: 33.8 g
Be sure to visit Carolyn’s blog, All Day I Dream About Food, to see more of her delicious low-carb, gluten-free recipes!
Save this pin for One-Pot Jamaican Jerk Chicken & “Rice” to your favorite Pinterest boards!
You might also like:
Easy Chicken Stir Fry with Brussels Sprouts
Easy Chicken Stir Fry with Brussel Sprouts – Try this tasty and simple to make chicken stir fry with Brussels Sprouts Superfood Mix. Gluten-free, Soy-Free, Trim Healthy Mama-FP.
(Some links in this post may be my affiliate links which means I earn a percentage, at no cost to you, when you purchase. See my disclosure policy here.)
This stir fry is quick and easy to make especially when using a pre-packaged superfood mix! I used the above Power Blend Superfood Mix to make this stir fry a powerhouse of nutrition.
To make this stir fry gluten and soy free I used coconut aminos.
There are two brands of coconut aminos that I have used and I wanted to show you their labels and compare prices so that you’ll be able to decide which brand would be best for you.
- Trader Joe’s Coconut Aminos‘ carb count is 5 grams per tablespoon. Available at Trader Joe’s and priced at under $3.
- Coconut Secret Coconut Aminos’ carb count is 1 gram per teaspoon. Available on Amazon and specialty grocers, price varies, but is much higher than Trader Joe’s.
- There is also Bragg’s Coconut Aminos that I haven’t tried yet, but again it is priced much higher than Trader Joe’s.
If you are following Trim Healthy Mama, this is an FP.
PrintEasy Chicken Stir Fry with Brussels Sprouts
- Yield: 4 servings
- Category: Dinner
Ingredients
2 chicken breasts, chopped
1 tablespoon coconut oil
1 10 oz. Power Blend Superfood Mix*
1/2 cup mushrooms, frozen or fresh, sliced
1/4 cup coconut aminos**
1/2 teaspoon garlic powder
1/2 teaspoon ginger powder
1/4 teaspoon red pepper flakes, add a bit more if want more “heat”
salt & pepper to taste
Instructions
Heat coconut oil in large skillet. Add chopped chicken and cook for five minutes, stirring frequently.
Add in vegetables, mushrooms, and seasonings. Cook for 15-20 minutes, stirring frequently.
Notes
*The Power Blend Superfood Mix that I used contained: Brussels sprouts, napa cabbage, kohlrabi, broccoli, carrots, and kale.
**If you are following Trim Healthy Mama you can use up to a 1/2 cup of coconut aminos before this turns from an FP to an E meal.
Nutrition
- Serving Size: 1 cup
Want to remember this? Save the Easy Chicken Stir Fry with Brussels Sprouts to your favorite Pinterest board!
You might also enjoy:
Air-Fried Buffalo Chicken Drumsticks
Deliciously crisp and tender Air-Fried Buffalo Chicken Drumsticks with creamy sauce! – Dairy-free, Gluten-free, Low-Carb, Paleo, Keto, Trim Healthy Mama-S
(Some links in this post may be my affiliate links which means I earn a percentage, at no cost to you, when you purchase. See my disclosure policy here.)
I know when you think of a recipe like this you’re usually thinking buffalo chicken wings, but I like drumsticks better than wings. So here’s a recipe for you for Buffalo chicken drumsticks made in an air fryer. The air fryer that I use is an Avalon Bay Air Fryer. It’s super easy to use and it’s price point is easier on the budget.
One of the reasons I like frying my chicken in an air fryer is because you don’t have to keep such a close eye on it like you do when you’re frying it in a bunch of oil, plus you’re not using a lot of oil!
Tips for air-fried chicken:
Before you put your chicken in the air-fryer, dry it with a paper towel to get rid of any excess moisture.
Once you place your chicken in the basket, spritz it with avocado or olive oil using a mister/sprayer. My favorite mister/sprayer is this Evo set. It’s easy to keep avocado oil in one and olive oil in the other so that you have either for whenever you need them.
Another tip for when you are using the air-fryer or frying anything is if you give your food a light sprinkling of pepper and then when it’s time to turn them over it’s easy to see which ones you have already turned.
I use glucommanan powder in my sauce to thicken it. If you haven’t used it before, it’s a low-carb thickener and you do not need to use very much. If you buy a container of it, it will last a long time. I use it in a lot of my frosty type drinks, like Frosted Lemonade and Frosted Mocha.
My favorite brand of store-bought mayonnaise is Just Mayo. I like that it’s free of a lot of the common allergen’s including soy! I have a family member that can’t have soy and so many times when you find something gluten free and dairy free it will include soy. So Just Mayo makes this mama happy! Of course, if you prefer you can make your mayo from scratch.
Trim Healthy Mamas this air-fryer chicken recipe is an S.
PrintAir Fryer Buffalo Chicken Drumsticks
Deliciously crisp and tender chicken legs with a creamy buffalo sauce.
- Yield: 2-3 servings
- Category: Dinner
Ingredients
5-6 chicken legs (depends on the size of your air-fryer’s basket)
Avocado oil or olive oil in a mister
salt & pepper to taste
1/2 cup gluten-free chicken broth
2 tablespoons mayonnaise (I like Just Mayo)
2 tablespoons Frank’s hot sauce
1/4 teaspoon onion powder
1/4 teaspoon glucomannan powder
Instructions
Rinse chicken legs and pat dry with a paper towel. Mist the air-fryer basket with oil and place chicken legs in the basket. Mist the top side of the chicken legs with oil and sprinkle with salt and pepper.
Air fry the chicken legs at 375° for 10 minutes. Turn the legs over and spritz with oil and lightly sprinkle with salt and pepper. Air fry again for 10 minutes.
Check on the chicken legs, they will need 5-10 more minutes of air frying so give them another spritz of oil and turn them if needed then continue air frying.
After about 20 minutes of air frying the chicken legs, begin making the sauce. Put the chicken broth, mayonaise, hot sauce, onion powder in a small pan over medium-low heat and whisk to make smooth. While whisking slowly add the glucomannan powder. Whisk for about a minute and continue heating on medium-low heat.
Whisk the sauce a few times as it heats up. It will begin to thicken after 5-6 minutes. Do not add anymore glucomannan. It really only takes a little bit to thicken. Once it’s heated and thickened remove from heat.
Check the legs. They should be crispy and fried. Use a fork and knife and cut one to make sure the juices are clear. The meat should be very tender.
Use tongs to move legs to a serving platter and pour the buffalo sauce over the legs. You can also put some of the sauce in a small bowl to use as a dipping sauce. Enjoy!
This recipe was inspired from a recipe in the book Paleo Cooking with Your Instant Pot.
You might also enjoy:
Air Fryer Gluten-Free Chocolate Lava Cake
Warm, gooey, chocolatey goodness is just a few short minutes away in this easy to make Air Fryer Gluten-Free Chocolate Lava Cake. Dairy-free, low-carb, keto, THM-S
(Some links in this post may be affiliate links which means I earn a percentage, at no cost to you, when you make a purchase. See my disclosure policy here.)
This quick and easy single serve gluten-free chocolate lava cake may not look too exciting when it first comes out of the air fryer, but be assured there’s lots of yumminess just under the surface! If you don’t have an air fryer this could also be baked in an oven. I love being able to use the air fryer for single serve desserts like this one and not have to heat up the big oven, though. I use an Avalon Bay Air Fryer, it’s simple to use, is reasonably priced, and has great reviews on Amazon. And yes, you could use a microwave in even shorter amount of time, but I haven’t had one for years and I like how the air fryer bakes this cake.
Here we go dipping into the center to get to all that ooey-gooey, chocolatey goodness.
There it is! Chocolatey yumminess!
Just look at that, it’s so satisfying and yummy!
For this blog post, I mixed the cake batter in a different bowl and then poured it into the two-cup glass Pyrex dish, that way the sides would be clean for the pictures, but I normally mix it right in the dish that I’m baking it in.
Trim Healthy Mamas this Chocolate Lava Cake is an S.
S is for satisfying, has healthy fats and is low-carb.
PrintAir Fryer Gluten-Free Chocolate Lava Cake
Warm, gooey chocolatey goodness is just a few short minutes away in this easy to make Air Fryer Gluten-Free Chocolate Lava Cake. Low-Carb, Keto, THM-S
Ingredients
1 egg
2 tablespoons cocoa powder
2 tablespoons water
2 tablespoons non-GMO erythritol
1/8 teaspoon Now Brand Better Stevia
1 tablespoon golden flaxmeal
1 tablespoon coconut oil, melted
1/2 teaspoon aluminum-free baking powder
dash of vanilla
pinch of Himalayan salt
Instructions
Whisk all ingredients in a two-cup glass Pyrex dish or ramekin.
Preheat air fryer at 350° for just a minute.
Place glass dish with cake mix into air fryer and bake at 350° for 8-9 minutes.
Carefully remove dish with an oven mitt.
Let cool for a few minutes and then enjoy!
You might also enjoy:
Chocolate Avocado Pudding
Creamy and smooth chocolate avocado pudding. This rich and healthy chocolate pudding is amazing! Keto, THM-S, Gluten-free, Dairy-free, Sugar-free.
(Some links in this post may be my affiliate links which means I earn a percentage, at no cost to you, when you purchase. See my disclosure policy here.)
This pudding is one of my favorite foods ever! I love chocolate and avocados together. Put these two together and you have a powerhouse of nutrition and taste!
You can use cocoa powder or raw cacao powder. Either will taste great, but if you want to pack an extra nutritional boost go for the raw cacao.
Trim Healthy Mamas this pudding is an S.
PrintChocolate Avocado Pudding
Creamy and delicious chocolate pudding made with avocados. Sugar-free and dairy-free. Keto, THM-S
- Category: Dessert
Ingredients
- 3 small avocados
- 1/2 cup cashew milk, almond or coconut milk
- 1/2 cup non-GMO erythritol
- 1/2 teaspoon Now Better Stevia
- 2 tablespoons raw cacao
- 3/4 teaspoons vanilla
- pinch of Himalayan salt
Instructions
- Put avocados in the blender first and then add other ingredients. Blend slowly to start with so the cacao powder blends and doesn’t just fly all over the bender. After the cacao is blending in turn up the blender and blend well. You may need to scrape down the sides. Just be sure to get all of the avocado blended.
You might also enjoy:
Gluten-Free Lemon Cake with Lemon Frosting
Delightful Gluten-Free Lemon Cake. Perfect for birthdays and holidays! But any day will work! Sugar-free, Dairy-free, Keto, Low-carb, THM-S
This delightful cake is full of healthy ingredients! It goes perfectly with the Keto, Low-Carb, and Trim Healthy Mama lifestyle.
(This post contains affiliate links. Any purchases you make through my links will provide me with a small commission at no extra charge to you. Thank you for your support! I appreciate it so much! See my disclosure policy here.)
The first time I made this cake it was deep in the middle of winter and it was so delightful to taste a burst of lemon in this cake! It brought some sunshine right into the kitchen!
Tips and tricks for making Gluten-Free Lemon Cake:
- I used 9″ round cake pans for this cake. If you want the cake to be a little taller you may want to use 8″ pans.
- You could easily switch this recipe to cupcakes and bake them around 20-25 minutes.
- If you do not need it to be dairy free, use your favorite frosting recipe and add in the lemon extract.
- The frosting calls for your sweetener to be powdered. You can easily do this by putting your sweetener in a blender or coffee grinder and blend until powdered.
- The palm shortening that I use is Spectrum Organic Shortening. You may be able to find it cheaper at your local grocery store.
Trim Health Mamas this is an S.
PrintGluten-Free Lemon Cake with Lemon Frosting
Delightful Gluten-Free Lemon Cake. Perfect for birthdays and holidays! But any day will work! Sugar-free, Dairy-free, Keto, Low-carb, THM-S
- Category: Dessert
Ingredients
Cake Ingredients
- 3/4 cup coconut oil, melted
- 2/3 cup non-GMO erythritol
- 2/3 teaspoon Now Better Stevia
- 1/2 cup almond, cashew, or coconut milk
- 4 eggs
- 2 teaspoons lemon extract
- 1 1/2 cup blanched almond flour
- 1/2 cup coconut flour
- 2 teaspoon baking powder
- 1/4 teaspoon sea salt
Lemon Frosting Ingredients:
- 1 cup palm shortening
- 1/3 cup coconut milk
- 1/3 cup + 1 tablespoon powdered homemade sweetener* or powdered xylitol
- 4 teaspoons coconut flour
- Pinch of sea salt
- 2 teaspoons lemon extract
- 2 tablespoons coconut oil, melted
Instructions
Cake:
- Preheat oven to 350°. Line two 8″ or 9″ round cake pans with parchment paper or spray a 9″ x 13″ cake pan with coconut cooking spray.
- In a large bowl, mix together melted coconut oil, erythritol, stevia, almond milk, eggs, and lemon extract.
- In a separate bowl, whisk together almond flour, coconut flour, baking powder, and salt.
- Add the flour mixture to the egg mixture and beat until smooth.
- Divide batter evenly between round cake pans and smooth out with a spatula. Batter will be thick.
- Bake until golden and a toothpick inserted in the center comes out clean, about 25-30 minutes. Place the cake pans on a wire rack to cool. Cool completely before adding frosting.
Frosting Instructions:
- Put all ingredients, except coconut oil, in medium size bowl and beat until smooth.
- Add in the coconut oil and mix until well blended.
- Fill and frost round cake layers.
You might also enjoy:
