We create the world that surrounds our Children

Rating: 5 out of 5.

How you present an idea, rule, process, or response is how children will learn to engage. We help create the dialogue that plays in their head. We speak to their hearts and help piece together if, when and why. Nothing has reminded me more of this than the current state of our country. Being isolated at home, changes in income, travel ceasing, and generally staying at home has brought a bit of a dark cloud over my head space. Guess who is mostly affected? My girls. (insert crying emoji) It is a real-time reminder that our little ones are true sponges, soaking up everything around them, from energy, to tone, to vocabulary.

I haven’t been myself lately and it shows through my patience level, the words I speak, how I respond, and more pressing, how my children are behaving. Granted I laughed my butt off when I was innocently recorded my one year old, who smeared chocolate pudding all over her freshly washed hair and face, and captured my three year old yelling in the background “What the Fuck!” I was shocked and highly amused at the same time. I’m not going to lie, I laughed my ass off. But, once it settled in, I realized she repeated that phrase because that was how I had been speaking throughout the week. Not my normal patient, high pitched mom voice. Lately every single thing had me on edge. And it showed. When momma ain’t happy, ain’t nobody happy! This house was drowning! Bless my husbands heart, I was picking on him too. Everyone could get it at this point. So judgement free zone! We all slip up sometimes. But just as I tell my girls, “What happens when we fall down?” “We get back up!”

All children are different, we know that. All parents use different methods, this we do know as well. From my experience, these methods have helped my household, and I would love to share them and create dialogue from parent to parent. Positive reinforcement goes a LONG way in this house. Complimenting my girls reinforces the behavior I’m addressing and builds their self-esteem.  It can be the simplest task or act. Watching one of the girls share a toy they were initially playing with, “What good sisters, how sweet of you to share” By repeating this positive reinforcement behavior, I often observe my girls interacting, and notice them saying this to each other. “thank you for sharing Khassy, you are a good sister” Umm way better than “What the fuck!” Simpy repeating positive mantras such as “good job” “why are you so smart?” “How did you know how to do that, what a big girl you are” makes a huge impact on their little worlds. Show them love and what love looks like. Kissing and hugging your spouse. Kissing and hugging your children, clapping and smiling when they show love and affection. Nothing feels better than your toddler hugging your leg, random kisses, and out of nowhere “I love you’s” Learned behavior! Nurtured behavior. Let them see it, show it, do it, and they will live it.

My husband works long hours, weekends, days, nights, so the girls don’t always see him on a consistent basis. So I make it a point to create the dialogue, create the excitement, encourage the love. As soon as he walks through the door I am yelling “Daddy is home! Yay! Look its dada!” They can feel the love and excitement and they follow course. Are they already obsessed with their father, no doubt. Forget who carried and birthed them, he is the sun, moon, and stars. But reinforcing that is wonderful. Kids love to repeat what is going on, you can never have secrets with toddlers, they will snitch in a hot minute. So when my girls come to me and repeat something like “Dada made me a peanut  butter and jelly sandwich” (when they were supposed to eat their chicken and veggies) I will reply “oh, wow, what a sweet dada, he loves you so much.” I promise these little sayings help nurture the brain and heart.

Using playtime is the easiest way to reinforce rules and good behavior. Even bigger, engage in conversation with your kids. I have noticed by listening to their stories, they are expressing their thoughts, asking for help, learning what we have taught them, and resolving issues. I can hear our day to day dialogue repeated in their imaginative stories. We are building bonds. Creating safe spaces. Reminding them that they can always come to mommy and daddy and talk to us about anything. Ask some open-ended questions and I guarantee you will notice they are paying attention to what is going on around them. They are soaking it all in.  This will remind you what kind of world you are creating around them.  This world is already tough enough, mean enough, critical enough. We have enough bullies, mean girls, racist to go around. Allow your home to be their and your own sanctuary.   A safe place full of love, encouragement, positivity, and freedom.

Keto-ized PHO

Rating: 5 out of 5.

This PHO recipe is simple, easy, and Keto-ized.  All ingredients will follow a Keto and low-carb diet, but you can certainly customize to tailor to your dietary plan and household preference.  Getting as much veggies as possible into a flavorful broth that will help us detox after some big meals was my driving force behind this version. Plus, my toddlers love veggies that are sautéed or mixed in with noodles, so the whole house wins with this recipe. Lets get started!

Creates 15 large servings. Macros per serving: 42 calories, 4g Protein, 5g net carbs

Ingredients:

  • Beef Bone Broth 32oz
  • Organic Beef Stock 32oz
  • Vietnamese Pho Noodle soup spice paste 50g
  • ½ onion, chopped
  • 2 tbsp ground ginger
  • 1 tbsp minced garlic
  • 2 tbsp Avocado Oil
  • 2 packages of Pasta Zero Spaghetti Shaped shirataki 8oz
  • 1 bundle of Bok Choy
  • Broccolini 6oz
  • Snow peas 6oz
  • 1 yellow squash
  • 1 zucchini
  • 1 bundle of asparagus
  • Salt and pepper to taste

Garnish and Sauce Options:

  • Ground Fresh Chili Paste (sambal oelek
  • Liquid Aminos
  • Soy Sauce
  • Rice Vinegar
  • Sriracha sauce
  • Cilantro, chopped
  • Fresh limes
  • Basil leaves
  1. Create your Broth: Pour your bone broth, beef stock, and 64 oz of water into a large stock pot and allow time to bring to a boil.
  2. As your broth is set to a high heat and slowing coming to a boil, you can start with your noodles. This step is completely optional, but it will help with the flavor and texture of your noodles.

3. Boogie Hack: Cut a slit in the corner of your noodle packages and drain the excess water. Pour into the pan at a medium heat and start tossing around your noodles with a fork or tongs. You are cooking out excess water which keeps the noodles from sticking together in a large clump and provided a bit of texture to the noodle. You will know you are done when you slide the noodles around the pan and the water has mostly evaporated. You will also notice the noodles come apart much easier now. Once complete, set aside in a bowl.

Keep out of reach from hungry toddlers or you will have no noodles left for your PHO

4. As your broth is boiling, blending, and smelling amazing, start chopping your onion. You can either drop right into the pot or follow my Boogie Flavor Addition. Sauté your chopped onions in a pan with butter, ground ginger, garlic, salt, pepper, and avocado oil. If you chose to skip the sautéed onion step, drop in your garlic and ginger into the pot along with your raw onions and move on to step 6.

5. While your onions are getting a nice sauté in the pan, wash your veggies in preparation for chopping, dicing, and trimming.

6. PHO Broth Base: Drop your sautéed onion in the broth, cover with a lid, and now you have your base. From this point on, you can follow along with me or create your own path. Pick your protein, or no protein, Pick out your veggies, as much or as little as you want. It is your world my boogies, I’m just helping you learn how to live in flavor and style in the kitchen.

Chopping your veggies. It is good to have a knowledge of how long certain veggies take to boil and what chop or trim is best for each veggie as well.  See image above for example.    

8. MOM Hack: This step is optional as well. I notice my toddlers eat their veggies at a higher consumption when they are either bite size or easily picked up in straw-like form. So I took some extra time to chop the stems of the broccolini off. From experience I have learned this extra step keeps the toddlers eating all of their food and not just the florets and discarding the rest.

9. Drop your Veggies: Back to knowing how long each veggie takes to boil. Asparagus, zucchini, and broccolini take 5 minutes, so I add those in first. Yellow Squash takes 4 minutes so I drop them in next. Cover with a lid.

10. Boc Choy and Snap Peas only take 2 minutes so I add them in last and turn off the heat, still covering with my lid. And that’s it guys!! You are all set! Remember those noodles you set aside. Now is the time to add to your bowl, garnish and sauce the shit out if it!!!

11. Garnish and Sauce:  Here you can add anything from the options above. Basil leaves in my opinion are a Must along with fresh squeezed lime juice. Everything else is just a flavor pop! I would love to hear what your bowl preferences are! How did you make this dish your own?

Here is the section you are looking for! The part where we list all of the ingredients and instructions at the bottom without reading the hard work of the blogger LOL I used to do the same thing. Judgement free zone! But you’re still a little shit and Boogie still loves you. xoxo

Ingredients:

  • Beef Bone Broth 32oz
  • Organic Beef 32oz
  • Vietnamese Pho Noodle soup spice paste 50g
  • ½ onion, chopped
  • 2 tbsp ground ginger
  • 1 tbsp minced garlic
  • 2 tbsp Avocado Oil
  • 2 packages of Pasta Zero Spaghetti Shaped shirataki 8oz
  • 1 bundle of Bok Choy
  • Broccolini 6oz
  • Snow peas 6oz
  • 1 yellow squash
  • 1 zucchini
  • 1 bundle of asparagus
  • Salt and pepper to taste

Garnish and Sauce Options:

  • Ground Fresh Chili Paste (sambal oelek
  • Liquid Aminos
  • Soy Sauce
  • Rice Vinegar
  • Sriracha sauce
  • Cilantro, chopped
  • Fresh limes
  • Basil leaves

Instructions:

  1. Create your Broth: Pour your bone broth, beef stock, and 64 oz of water into a large stock pot and allow time to bring to a boil.
  2. As your broth is set to a high heat and slowing coming to a boil, you can start with your noodles. This step is completely optional, but it will help with the flavor and texture of your noodles.
  3.  Boogie Hack: Cut a slit in the corner of your noodle packages and drain the excess water. Pour into the pan at a medium heat and start tossing around your noodles with a fork or tongs. You are cooking out excess water which keeps the noodles from sticking together in a large clump and provided a bit of texture to the noodle. You will know you are done when you slide the noodles around the pan and the water has mostly evaporated. You will also notice the noodles come apart much easier now. Once complete set aside in a bowl.
  4. As your broth is boiling, blending, and smelling amazing, start chopping your onion. You can either drop right into the pot or follow my Boogie Flavor Addition. Sauté your chopped onions in a pan with butter, ground ginger, garlic, salt, pepper, and avocado oil.  If you chose to skip the sautéed onion step, drop in your garlic and ginger into the pot along with your raw onions and move on to step 6.
  5. While your onions are getting a nice sauté in the pan, wash your veggies in preparation for chopping, dicing, and trimming.
  6. PHO Broth Base: Drop your sautéed onion in the both, cover with a lid, and now you have your base. From this point on, you can follow along with me or create your own path. Pick your protein, or no protein, Pick out your veggies, as much or as little as you want. It is your world my boogies, I’m just helping you learn how to live in flavor and style in the kitchen.
  7. Chopping your veggies. It is good to have a knowledge of how long certain veggies take to boil and what chop or trim is best for each veggie as well.  See image above for example.    
  8. MOM Hack: This step is optional as well. I notice my toddlers eat their veggies at a higher consumption when they are either bite size or easily picked up in straw-like form. So I took some extra time to chop the stems of the broccolini off. From experience I have learned this extra step keeps the toddlers eating all of their food and not just the florets and discarding the rest.
  9. Drop your Veggies: Back to knowing how long each veggie takes to boil. Asparagus, zucchini, and broccolini take 5 minutes, so I add those in first. Yellow Squash takes 4 minutes so I drop then in next. Cover with a lid.
  10. Boc Choy and Snap Peas only take 2 minutes so I add them in last and turn off the heat, still covering with my lid. And that’s it guys!! You are all set! Remember those noodles you set aside? Now is the time to add to your  bowl, garnish and sauce the shit out of it!!!
  11. Garnish and Sauce:  Here you can add anything from the options above. Basil leaves in my opinion are a Must along with fresh squeezed lime juice. Everything else is just a flavor pop!

Bacon Wrapped Cheesy Stuffed Pepper Burgers

(Keto- Gluten Free-Low Carb)

This is A Boogie-Foodie-Comfort-Food-Classic!! Get ready to have your mind blown. I have taken my Lotus Flour original “Stuffed Pepper Grilled Cheese” and Keto-ized the F*$@ out of it! Are you Ready??

Here is a full list of what you will need. We always over prepare. My hubby loves when I make extra stuffing to use as a dip throughout the week. The cream cheese and jimmy dean “dip” can be scooped keto style with Pork Rinds, celery sticks, cheese crisps, zucchini rounds, or let be real….. a spoon!! Extra stuffed peppers keep well in the fridge for a week or placed in a zip lock bag and stored away in the freezer for future use.

Ingredients:

  • 2 packages of Bacon
  • 15 Jalapeno peppers
  • 3 packages of Cream Cheese
  • Container of Toothpicks
  • Sola Burger Buns (6g net carbs)
  • Shredded Cheddar cheese (12oz)
  • 2 tbsp Julio’s Seasoning

Preparing your Peppers: Here are two methods you can choose from, or use both. Method one, I like to call the Grenade Method: Cut off the stem tip of your jalapeno and scoop out the seeds and membrane with a pairing knife and handle end of your spoon, scraping along the insides with one hand while gripping the jalapeno with your other hand. Method 2, I like to call the Samurai method:  Cut off the stem tip of your jalapeno and slicing it in half lengthwise, scoop out seeds and membrane with a spoon by scraping from top to bottom with one hand and cradling the jalapeno with your other hand. Either method you chose, make sure you get every single seed out. Or you will be in for a spicy surprise. I place all of my deseeded jalapenos in a bowl of cool water to give it a final rinse of all hidden seeds before stuffing. Let them sit in the cool water while you prepare your filling.

I place all of my de-seeded jalapenos in a bowl of cool water to give it a final rinse of all hidden seeds before stuffing. Let them sit in the cool water while you prepare your filling. This step is completely optional, but if you have family members or guests who are not fans of spicy food, this is a great way to avoid surprise heat explosion bites.

Preparing your Stuffing: On the stove place a large sauce pan on medium heat and brown your jimmy dean sausage. A little trick I picked up, start at a high heat and dump the jimmy dean sausage down onto the pan and let it get a quick sear on both sides before breaking it up into tiny crumbles. This adds texture to the flavor or the meat. Here you have the option to drain the grease for a lower fat option or leave it for extra flavaaaa.

Add in your cream cheese, lower to a medium low heat, and let the cheese melt down into delicious magical wonder. Add 2 tbsp of Julio’s Seasoning ( or any season all, but let me tell you Julio’s Seasoning is where its at!!) Blend it all together. Taste test!! Use a spoon, use some celery sticks, chips, pork rinds, whatever is on hand. Perks of cooking is taste testing as you go! Back to the Julio’s, this seasoning originates from a small border down in Texas. Family owned and operated, I used to work for them during my high school years, great people. If you can find their chips, salsa, and seasoning at your local grocer, Honey..honey…honey. Buy It!! Thank me later. If you cannot, I will list a link where you can purchase it off amazon. I am not a sponsor or Julio’s but i love them so much, I’m happy to share the love. I use this seasoning on everything from chicken, to veggies, to literally anything can be grilled on a bbq pit. Its magical. I digress. Ok back to the recipe.

Get your assembly line set up! I find it easier to pull apart your bacon beforehand. Your sliced jalapenos, your filling, a large bowl or pan to transfer stuffed peppers to the grill. A knife, spoon, and toothpicks.

Start stuffing your peppers! If you are doing the grenade method (top right pepper) use your knife and spoon to stuff the filling deep into the pepper. ((wow, who’s mind went into the gutter there?) If you are using the samurai slice method (top left pepper) simply scoop the stuffing onto your little boats. Either method you choose, once stuffed you will use your bacon to enclose the filling by wrapping around the jalapeno and holding in place with a toothpick as shown on the bottom of the image.

Grill Work: Throw your bad boys on the grill!!! If you don’t have a bbq pit or prefer to cook in the kitchen, I have options for you too! Oven method: Place your stuffed peppers on a sheet pan covered lined with aluminum foil or parchment paper, cook at 400 degrees for 25-40 minutes depending on your level of bacon crispiness. Mmmm! This will accumulate a lot of grease so avoid using a flat border less cookie sheet. If you have an Air Fryer, same temp and time, be gentle when shaking around at the midpoint cook time.  All methods work great, but to me, you cannot replicate the flavor or char that comes from a BBQ pit.

You can 100% stop here and eat these Stuffed Peppers as is. They are amazing side dishes, appetizers, or even main dishes if that is what your belly cries out for. Remember this is judge free zone! Live your best life possible. But, if you want to take your food to the some next level shit, some Boogie Classic shit….follow me and lets keep going down the rabbit hole.

The Bun Buns. Butter up your Burger Buns, sprinkle some Kernel season’s garlic parmesan (0g net carbs) and give it nice char on the grill, on your stove, or in the air fryer as well. Its your world. Boogie preference, the grill. Always the grill!

Sprinkle some cheddar cheese on your grilled buns and pop in the air fryer or oven at 400 degrees for 4 minutes. Just enough to achieve that cheesy goodness.

Construct your Burger.  Once your bunbuns are nice and toasty, cheesy and oowie goowie, place your stuffed peppers on the bun, use two, three, four, however many more you want. And here you have the Boogie Classic “Cheesy Stuffed Pepper Burgers” You are now on some Master Level Griller shit. You are now the top invitee and top host to all BBQ events.  Enjoy xoxo

Full Ingredient and Instruction list for those little shits who dont want to follow along down the page LOL

Ingredients:

  • 2 packages of Bacon
  • 15 Jalapeno peppers
  • 3 packages of Cream Cheese
  • Container of Toothpicks
  • Sola Burger Buns (6g net carbs)
  • Shredded Cheddar cheese (12oz)
  • 2 tbsp Julio’s Seasoning

Instructions:

  1. Preparing your Peppers: Here are two methods you can choose from, or use both. Method one, I like to call the Grenade Method: Cut off the stem tip of your jalapeno and scoop out the seeds and membrane with a pairing knife and handle end of your spoon, scraping along the insides with one hand while gripping the jalapeno with your other hand. Method 2, I like to call the Samurai method:  Cut off the stem tip of your jalapeno and slicing it in half lengthwise, scoop out seeds and membrane with a spoon by scraping from top to bottom with one hand and cradling the jalapeno with your other hand. Either method you chose, make sure you get every single seed out. Or you will be in for a spicy surprise. I place all of my deseeded jalapenos in a bowl of cool water to give it a final rinse of all hidden seeds before stuffing. Let them sit in the cool water while you prepare your filling.
  2. Preparing your Stuffing: On the stove place a large sauce pan on medium heat and brown your jimmy dean sausage. A little trick I picked up, start at a high heat and dump the jimmy dean sausage down onto the pan and let it get a quick sear on both sides before breaking it up into tiny crumbles. This adds texture to the flavor or the meat. Here you have the option to drain the grease for a lower fat option or leave it for extra flavaaaa.
  3. Add in your cream cheese, lower to a medium low heat, and let the cheese melt down into delicious magical wonder. Add 2 tbsp of Julio’s Seasoning ( or any season all, but let me tell you Julio’s Seasoning is where its at!!) Blend it all together. Taste test!! Use a spoon, use some celery sticks, chips, pork rinds, whatever is on hand. Perks of cooking is taste testing as you go!
  4. Get your assembly line set up! I find it easier to pull apart your bacon beforehand. Your sliced jalapenos, your filling, a large bowl or pan to transfer stuffed peppers to the grill. A knife, spoon, and toothpicks
  5. Start stuffing your peppers! If you are doing the grenade method ( hollowed out tip) use your knife and spoon to stuff the filling deep into the pepper. If you are using the samurai slice method (sliced stem tip and lengthwise slice) simply scoop the stuffing onto your little boats. Either method you choose, once stuffed you will use your bacon to enclose the filling by wrapping around the jalapeno and holding in place with a toothpick.
  6. Grill Work: Throw your bad boys on the grill!!! If you don’t have a bbq pit or prefer to cook in the kitchen, I have options for you too! Oven method: Place your stuffed peppers on a sheet pan covered lined with aluminum foil or parchment paper, cook at 400 degrees for 25-40 minutes depending on your level of bacon crispiness. Mmmm! This will accumulate a lot of grease so avoid using a flat borderless cookie sheet. If you have an Air Fryer, same temp and time, be gentle when shaking around at the midpoint cook time.  All methods work great, but to me, you cannot replicate the flavor or char that comes from a BBQ pit.
  7. You can 100% stop here and eat these Stuffed Peppers as is. They are amazing side dishes, appetizers, or even main dishes if that is what your belly cries out for. Remember this is judge free zone! Live your best life possible. But, if you want to take your food to the some next level shit, some Boogie Classic shit….follow me and lets keep going down the rabbit hole.
  8. The Bun Buns. Butter up your Burger Buns, sprinkle some Kernel season’s garlic parmesan (0g net carbs) and give it nice char on the grill, on your stove, or in the air fryer as well. Its your world. Boogie preference, the grill. Always the grill!
  9. Sprinkle some cheddar cheese on your grilled buns and pop in the air fryer or oven at 400 degrees for 4 minutes. Just enough to achieve that cheesy goodness.
  10. Construct your Burger.  Once your bunbuns are nice and toasty, cheesy and oowie goowie, place your stuffed peppers on the bun, use two, three, four, however many more you want. And here you have the Boogie Classic “Cheesy Stuffed Pepper Burgers” You are now on some Master Level Griller shit. You are now the top invitee and top host to all BBQ events.  Enjoy xoxo

Link for Julio’s Seasoning: https://amzn.to/2WQuk5m

Rating: 5 out of 5.

Sparking Creativity in your Children

My three-year-old love to tell stories. Sometimes they are factual, mostly they are completely made up. Those are my favorite. I love to listen to her creative description of the world around her. How she incorporates the dialogue she hears from her parents, to movies and cartoons from the tv or phone, to anything going on in her adorable head. Do I laugh as I am listening? 100% She cracks me up. But I am never laughing at her. I never make fun of her, never tell her she is lying, never fact check her. Is that something we naturally do as adults? Of course. Being mindful of how we speak to our children is so important. We mold and nurture how they see the world. How we present things is how they see the world, but I will go into that in a later blog.

I have seen some parents, unknowingly, slowly kill their child’s creativity. Simply by responded as an adult. By laughing at them, poking fun of them to their friends, “keeping it real” or simply responding to them by stating what they had told is untrue. And I ask myself every time “whyyyyyyyy?” What I have learned from my interaction with my girls, is that, when you really encourage any dialogue whether its about a giant dinosaur who spilled the cheerios all over the floor, or a recount of their day, they really open up like a blossoming flower. You are constantly creating a safe space for them to be themselves. To explore their own mind. Their own imagination. Their own communication style.

If you are worried about entertaining pure fantasy, or even allowing them to blame a fake character for their own mess, here is a suggestion I have found to be quite result driven. If you, for example, hear your child blaming a mistake or error on an “imaginary” character, run with it. Oh I see, so Harry the bunny spilled all that juice huh? (Knowing damn well it was their clumsy ass) Well you tell Harry that momma doesn’t like a mess on her floors. Harry knows better, Harry won’t get into as much trouble if he cleans up his mess.” Again, going to back to another topic of “creating and molding the world around them” If we speak certain terms or processes enough, they will certainly retain it. So use their wonderful imagination to the benefit of both of you. They are already engaged, let the fun turn itself into a learning experience they can digest. I promise you over time you will hear your children telling their baby dolls “mommy doesn’t like a mess on her floors. You know better” LOL these little ones are sponges!! Let them soak up how not to piss you off or F up the house.

Back to the fun, creative, imaginative stories by your little offspring. As they are engaging in their fantastic stories about mythical creatures and magical worlds, use this time to help them build up their speaking and thinking skills. Ask questions. Create questions that spark problem solving skills, focus on details. “Wow, where was the monster going with all those hamburgers? Was he going to share with his sister? Did he walk all night? How did he get up the mountain?” Have fun with them. Forget that it makes no sense. Enjoy the wild journey with them. You are building a safe space for them. You are creating partnerships. You are encouraging dialogue. Building a solid foundation of parent and child.  You are being an engaged loving parent!! I would love to hear about some of your childs wild stories!

Rating: 5 out of 5.

Keto Friendly One Pan Cabbage and Bacon Cooking Tutorial

Ingredients

  • 8 slices bacon (preferably Grass-fed pasture raised)
  • bacon grease drippings
  • cabbage, chopped
  • Juilio’s Seasoning
  • Season All
  • Himalayan Sea Salt
  • Parsley flakes and/or Fresh chopped parsley
  • Hatch Green Chili seasoning (Heb)

Instructions

  1. Cut your bacon into 4-inch pieces. Place your bacon in a skillet and fry until cooked. Remove bacon from pan and set aside 2/3 dripping in a separate bowl and leaving remaining 1/3 in pan.
  2. Next, add the chopped cabbage at a medium heat. Stir around and mix as much cabbage in with the bacon dripping as your pan can hold without making a mess as you stir.
  3. Several batches of cabbage may be needed depending on the size and amount of cabbage you wish to cook. Use the set aside bacon drippings for each additional batch as needed.
  4. Add your seasoning above to taste. 
  5. Cook uncovered and continue stirring around for 10-15 minutes, or until it reaches desired tenderness.
  6. Once done, remove from pan. Crumble the cooked slices of bacon on top and serve.
  7. Garnish with freshly chopped parsley if available, completely optional.

Rating: 5 out of 5.

Low Carb Keto-Friendly Tuscan Chicken with Air Fryer Green Beans

Ingredients:

  • 6-8 chicken thighs
  • Two packages of frozen spinach
  •  Half of a sweet yellow onion
  • Minced garlic
  • Chicken broth
  • Chicken bone broth concentrate
  • Heavy whipping cream
  • Sun dried tomatoes
  • Julios seasoning
  • Lemon pepper seasoning
  • Onion powder
  • Italian seasoning
  • Olive oil
  • avocado oil, grapeseed oil, or Ghee

Air Fryer Green Beans ingredients:

  • Fresh cut green beans
  • Soy sauce
  • Rice vinegar
  • Chili paste
  • Minced garlic
  • Lemon pepper seasoning

Instructions:

  1. Place oil in a large skillet over medium-high heat.
  2. Let the pan warm up while you are seasoning your chicken.
  3. Season chicken with lemon pepper, onion powder, Julios seasoning, and italian seasoning.
  4. Add chicken to skillet skin side down and cook 2-5 minutes per side on a high heat to sear the chicken and crunch up the skin.
  5. Lower the heat to medium and cover with a lid which will allow tender meat and slow cooking. Flip every 10 minutes until the juice runs out clear.
  6. Remove the chicken once cooked and set aside.
  7. Strain out ¼ cup of the dripping from the pan, rinse the pan out with warm water and place back onto the stove at medium-low, adding back in the drippings.
  8. Add onion and minced garlic to skillet and cook for about 5minutes to soften.
  9. Sprinkle in the same seasoning to taste. Add chicken broth and bone broth concentrate and scrape up any browned bits from the bottom of the skillet.
  10. Add heavy cream and bring to a simmer for 1 minute. Add sun-dried tomatoes. Stir in spinach.
  11. Cook and stir until spinach is wilted unless you are using frozen spinach.
  12. Add the chicken thighs back into the pan. Season to taste.
  13. Cover the lid. Slow cook at low heat for 5 more minutes.

Green Beans Instructions:

  1. Rinse your fresh cut green beans thoroughly and add into a large mixing bowl
  2.  Add in soy sauce, minced garlic, rice vinegar, and optional chili paste
  3. Mix together Place into Air Fryer at 400 for 15-18 minutes.
  4. Remove and mix around at half of the time.

Rating: 5 out of 5.
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