Panko Crusted Ranch Chicken

 

My preferred method of cooking this is in the air fryer.  However, I wanted to cook a bigger batch so tried baking it in the oven at 400 degrees for half an hour.  I was not pleased with the texture so finished them off in the air fryer at 400 degrees for 10 more minutes.

All you need for this is chicken, ranch dressing, panko, and spray oil.

See my previous post on this dish for the recipe. Note: Adjust and increase cooking time as needed. Thighs will need a little longer than tenderloins. https://www.abundanceofvegetables.com/2019/10/air-fried-ranch-panko-chicken-tenders.html

IG: @abundanceofvegetables

YouTube full video: https://youtu.be/k8VwN0qIFHQ

 

Cauliflower Shepherd’s Pie

 

This is my take on a low carb sheperd's pie.  Instead of the potatoes on top, I created a cheesy cauliflower mash. It turned out great and I would definitely make this again.

Here's how I made it.

Meat Ingredients:

• 1 pound ground beef
• 1 medium onion, chopped
• 2 t dried parsley leaves
• 1 t dried rosemary leaves
• 1dried thyme leaves
• 1/2 t salt
• 1/2 ground black pepper
• 1 T worcestershire sauce
• 5 cloves garlic, chopped
• 2 T flour
• 2 T tomato sauce
• 1 teaspoon chicken bouillon
• 1 cup water
• 1.5 cup frozen mixed veggies

Cauliflower mash ingredients:

• 1 bag frozen riced cauliflower
• 4 T butter
• 5 T milk
• 1/2 t garlic powder
• 1/2 t salt
• 1/2 t black pepper
• 1/4 c cheese
  

Meat Instructions:

1. Prepare ingredients as described above (chop).
2. Brown ground beef.
3. Add parsley, rosemary, thyme, salt, pepper, worcestershire, garlic, flour, tomato sauce, chicken boullion, water. Mix and simmer to incorporate ingredients.
4. Add frozen mixed veggies and mix.
5. Set aside.

Cauliflower mash ingredients:

1. Steam riced cauliflower.
2. Drain cauliflower and put in blender.
3. Add butter and milk and blend.
4. Pour cauliflower blend into a bowl.
5. Add garlic powder, salt, black pepper, and cheese.
6. Mix.
   

 Pie instructions:

1. Pour meat mix into 9x13 inch pan lined with parchment paper.
2. Cook at 400 degrees F for 25-30 minutes.
3. Serve and enjoy!

IG: @abundanceofvegetables 

YouTube short: https://youtube.com/shorts/KqcPfhP2maU?feature=share

YouTube full video: https://youtu.be/gFD_5a_5crU

Cauliflower Buffalo Bites

 

These are baked. I needed a lot of space to spread all the cauliflower out so this was easier to do it all at once. If I have more time one day, I'll try this in an air fryer to make it crispier. This is yummy and I’ve made it a few times already.

Here’s how I made it.

Ingredients:

• 1 cauliflower, cut into bite size pieces 
• Extra oil for spraying
  

 Batter Ingredients:

• 1/2 c flour of choice (I used tapioca)
• 1/2 teaspoon chili powder 
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1/2 cup water

Buffalo sauce ingredients:

• 1/2 cup hot sauce (I used Frank’s)
• Dash of Worcestershire sauce
• 1 Tablespoon honey
• 5 cloves garlic, chopped
• 2 Tablespoons salted butter
  

Instructions:

1. Preheat oven to 450 degrees farenheit.
   
2. Prepare ingredients as listed above (cut, chop).
3. Make the batter.  Combine all dry ingredients (flour, chili powder, garlic powder, onion powder, and salt) and whisk.  Add water and whisk in well.
4. Toss cauliflower in the batter, drain excess batter, and spread evenly on baking pan lined with parchment paper.
5. Spray with oil and bake for 20-25 minutes.
6. Make buffalo sauce. Combine buffalo sauce ingredients in small saucepan.  Heat through and mix.
7. Toss cauliflower in buffalo sauce and return to oven for another 20-35 minutes.
8. Serve with sides of your choice such as carrots, celery, and ranch dressing.
9. Enjoy!

IG: @abundanceofvegetables

 

YouTube short: https://youtube.com/shorts/7kZcBy2STP8

 

YouTube full video:  https://youtu.be/D6AY0N7OIlk

Green Mango with Shrimp Paste

 

This is a simple Filipino snack that consists of peeled and deseeded green mango with fermented shrimp paste. It’s a combination of contrasting flavors of sour and salty. The mango is crunchy like the texture of an apple and can differ in sour and tart levels depending on the type of mango variety.

For the fermented shrimp paste, I used the Kapuso brand, pictured below. I got this at my local Filipino market.

IG: @abundanceofvegetables

YouTube short: https://youtube.com/shorts/zPcaMis2X2Q?feature=share

 

YouTube full video: https://youtu.be/jDOSnsMeUCo?si=JbV45KYBqWe7G2IT