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Blog

Filtering by Category: instant pot

Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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Bangers and Mash is a British meal traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.

Items used to make this recipe:


Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe

Ingredients

FOR THE BANGERS:

  • Irish-style bangers

  • olive oil

FOR THE ONION GRAVY:

  • 1 tablespoon butter

  • 1 small onion, thinly sliced

  • 2 tablespoons water

FOR THE MASHED CAULIFLOWER:

  • 1 pound cauliflower florets, steamed

  • 4 ounces shredded cheddar cheese

  • 2 tablespoons butter

  • 2 slices bacon, cooked and crumbled

  • garnish: sliced scallions or chopped chives

Directions

TO MAKE THE BANGERS:

  1. Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.

TO MAKE THE ONION GRAVY:

  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.

TO MAKE THE MASHED CAULIFLOWER:

  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. Garnish with sliced scallions or chopped chives if desired.

Nutritional stats for one serving of mashed cauliflower (recipe serves 6):

  • calories 199

  • protein 8g

  • fat 17g

  • total carbs 5g

  • fiber 2g

  • net carbs 3g

Instant Pot BBQ Shredded Chicken

Patricia Reitz

Do you have your food game plan ready for the super bowl? One of the things I’ll be serving are these BBQ Shredded Chicken Sandwiches. It’s such a quick recipe using an Instant Pot (electric pressure cooker or multi pot). Just stir the bbq sauce together and pour it over boneless, skinless chicken thighs and sliced onions. The whole thing cooks for just 15 minutes, then shred the chicken and serve. Easy-peasy!

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Start with some bbq sauce, I used homemade, and add a few flavorful additions.

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Place boneless, skinless chicken thighs in a 6-quart or larger Instant Pot, multi-pot, or electric pressure cooker. Pour the bbq sauce mixture over the chicken.

Add sliced onions.

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Stir everything together well and place the lid on the cooker, being sure the vent is sealed closed.

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Set the cooker on high pressure for 15 minutes. When the time is up, quick release the pressure and remove the chicken. Set the cooker on “saute” or “sear” and reduce the remaining liquid by half (or transfer liquid to a saucepan and reduce it on the stovetop).

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Shred the chicken with two forks or shredding claws and stir back into the reduced bbq sauce. Serve on rolls.

Items used to make this recipe:


Instant Pot BBQ Shredded Chicken

makes 3 pounds, about 12 servings

Ingredients

  • 4 pounds boneless, skinless chicken thighs

  • 1 large onion, sliced (about 9 ounces by weight)

  • 1 cup barbecue sauce (try my homemade from this post)

  • 1/4 cup honey

  • 1/4 cup water

  • 1 tablespoon ground chipotle powder (optional, but recommended)

  • 1 tablespoon white distilled vinegar

  • 1 tablespoon minced garlic

  • 1 teaspoon kosher salt

  • 9 ounce onion, sliced

Directions

  1. Place chicken thighs and sliced onions in a large bowl.

  2. In a medium mixing bowl, combine the remaining ingredients; pour over chicken and onions and stir well to combine.

  3. Transfer mixture to a 6-quart or larger Instant Pot (aka multi-pot or electric pressure cooker).

  4. Cook on high pressure for 15 minutes; allow pressure to release naturally.

  5. Remove chicken from pot; set aside.

  6. Using saute function on Instant Pot (or in a saucepan over medium-high heat), reduce the remaining liquid by half, stirring frequently, until a nice bbq sauce forms.

  7. Shred the cooked chicken with two forks and add back to the bbq sauce; stir well and reheat gently if needed before serving.

adapted from Ree Drummond