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Pan-Roasted Chicken Thighs (Bone-In)

With these pan-roasted chicken thighs, you get really really crispy skin and juicy and tender meat from bone-in, skin-on chicken thighs.

pan roasted chicken thighs in a pan

Ah, chicken thighs. Overlooked, underrated and crazy delicious if you ask me. And pan-roasted chicken thighs are just about as good as it gets. You need this recipe in your back pocket.

I used to think I was the only one who preferred chicken thighs to chicken breasts. But then, I posted this how to post on roasting chicken thighs and it was actually one of my first viral posts on the blog! I couldn’t believe it.

But what I realized is that most of us prefer chicken thighs, we just don’t know how to cook them, especially bone-in, skin-on. They got a bad wrap in the 90’s when everything with a little bit of fat was deemed evil. But, now that we’re coming out of that hole, chicken thighs are well on their way to making a comeback.

chicken thighs being patted dry on a cutting board

Why bone-in, skin-on thighs?

I prefer buying bone-in, skin-on chicken thighs for the following reasons:

  • They’re juicer – cooking meat on the bone yields a juicier piece of meat because the meat is intact. There are fewer places for juices to run out, and you’re getting added tenderness from the bones as they seep collagen and marrow (this is good for you, too!). Leaving the skin on also encourages juices to stay inside of the meat during cooking.
  • They’re crispier – if you cook skin right, it makes a really lovely, crispy layer on top of the meat. Say goodbye to boring chicken.
  • You can save the bones and skin for homemade bone broth and stock – here’s the recipe I use!
chicken thighs on a cutting board with seasoning

The secret to juicy and crispy pan-roasted chicken thighs

There are a few tips and tricks that I use for making sure my chicken thighs are super juicy and also crispy. Here we go:

  • Bring the meat to room temperature – set your chicken out on the counter to come to room temperature about 20 minutes before you’re ready to cook. This is safe to do and helps with even cooking. You won’t end up with dry spots in some places and undercooked spots in others.
  • Pat meat dry – take a paper towel and dab the chicken to make sure no moisture remains. Excess water can make your skin soggy and the chicken can stick to the pan.
  • Pan sear your chicken thighs – by pan searing before roasting, you’re creating a layer of crust and texture.
  • Don’t flip until the meat is ready to release – That being said, when pan searing, don’t flip the meat until it’s ready. If you go to flip it and it doesn’t give right away, let it sear a bit longer. Once a nice crust is formed it will flip easily.
pan seared chicken thighs in a pan

What is pan roasting?

Ah so you may still be wondering what pan roasting is. Pan roasting is the technique used when you sear meat in a pan (make sure it’s oven safe – I like cast iron) and then finish cooking it in the oven. Sometimes, it’s called pan seared, too.

It’s really commonly used in restaurant cooking because you form a nice crust on the meat, start and speed up the cooking process, and then finish it (hands free) in the oven while you prepare the remainder of the meal.

Pan roasted chicken thighs aren’t the only kind of meat you can pan sear, you can really do this with any type of meat!

pan roasted chicken thighs in a pan

Why is pan roasting chicken thighs the best way to get crispy chicken thighs quickly?

As I mentioned above, pan roasting chicken thighs ensures that you’ll have crispy skin on chicken thighs. Because you start the cooking process in a very hot pan, you jump start it, and it takes less time in the oven than just straight roasting does. There’s a little more active time, but it’s well worth it!

Love chicken thighs? Check out my hot honey grilled chicken thighs. They’re always a hit!

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pan roasted chicken thighs in a pan

Pan-Roasted Chicken Thighs (Bone-In)

  • Author: Miss AK
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free
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Description

By pan roasting chicken thighs you get really really crispy skin and juicy and tender meat from bone-in, skin-on chicken thighs. 

Scale

Ingredients

  • about 2.5lbs. bone-in, skin-on chicken thighs (about 4–5 big thighs)
  • about 2 Tbsp. olive oil (1 tsp. per thigh), divided
  • 2 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. ground sage
  • 1 and 1/2 tsp. salt
  • 1/2 tsp. black pepper 

Instructions

  1. Start by preheating the oven to 400F and set your chicken out on the counter to come to room temperature about 20 minutes before you’re ready to cook. This is safe to do and helps with even cooking. Then, Pat the chicken totally dry with a paper towel.
  2. Mix together all of the spices and seasonings.
  3. Drizzle each chicken thigh with 1 teaspoon of olive oil and sprinkle an equal amount of the spice mixture onto each thigh. Rub the oil and spices all over the chicken. 
  4. Heat an oven-safe or cast iron skillet over medium-high heat on the stove. Pick a skillet that’s big enough to hold all of the chicken in an even layer with a bit of room between each piece. Once the skillet is hot, add the oil.
  5. Then, lay the chicken thighs, skin side down in the skillet. Sear them for 5-7 minutes until they are nice and golden brown on top, and then flip them. When you go to flip them, they should give right away. If the chicken is sticking to the pan, it isn’t done searing yet. 
  6. Once the chicken is seared and the skin side is facing up, turn the stovetop burner off and slide the skillet into the oven. 
  7. Bake for about 30 minutes, or until the chicken reaches an internal temperature of 165F. Rest for 10 minutes before serving!
  • Category: Dinner
  • Method: Pan Sear
  • Cuisine: American

Keywords: chicken, chicken thigh, pan sear

Whole30 Taco Pie in a Skillet

Whole30 Taco Pie in a Skillet combines all of the ingredients for the best taco filling into a savory cashew crust. Get creative with the toppings!

Whole30 Taco Skillet Pie sliced with lettuce, tomato, avocado and hot peppers on a white background.

If there was ever a recipe that was like a little piece of my heart and soul, this taco pie would be it. Let me explain…

So, someone recently asked me what my favorite thing to cook was. I thought long and hard and decided it’s probably chili or marinara sauce. And I literally don’t have a recipe for either on this blog and I know, I know, it needs to happen. BUT, part of that is due to the fact that I make those things differently every single time. So, I have a hard time 1) picking my favorite version and 2) actually writing down what I put in the dang pot. However, chili and/or taco meat is my fave thing to whip up for dinner, like ever. And this pie filling is like when a taco and a bowl of chili have a baby. YUM.

cashews, coconut flour, ghee, and all the making for cashew crust in a food processor.

OK, onto the next piece of my heart – PIE Y’ALLLLL. I just love it. If you want to read more about me jabbering about pie, read this Chocolate Chip Pecan Pie post and make that dang pie because DANG DUDE. It guud.

And lastly… I mean, this provided me with another reason to use one of my skillets. If you don’t already know how I feel about my skillets…welp, I love them. And they’re vintage and they were a gift from J and yeahh. I gushed about that the other day in my Gluten Free Berry Skillet Crisp post. Maybe I’m an old soul with an undying love for cast iron?

whole30 cashew crust in a skillet pan on a white background for a taco pie

What’s in a taco pie, you ask?

It’s really very simple. I’m sure there are plenty of ways to skin the cat, but here’s what mine has:

  • Taco filling – aka ground meat (I’ve used turkey, beef, bison, AND venison before, onions, garlic, bell pepper, jalapeno, diced tomatoes in a can, tomato paste, and chili spices!
  • Cashew crust – cashews, coconut flour, egg whites, ghee & salt!
  • Taco toppings – chopped lettuce, diced tomato, jalapeno, avocado – whatever you want!

See, super easy, right?

whole30 pie crust with a scoop of taco filling in a skillet on a white marble background

Alright so we have learned that this recipe is a piece of my actual soul because 1) taco/chili meat, 2) pie, 3) skillet and you need to make it STAT.

 

Let’s get to it! Need more Whole 30 meal inspo? Check out this page! 

 

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Whole30 Taco Pie in a Skillet

  • Author: Miss AK
  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Total Time: 55 minutes
  • Yield: 6 1x
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Description

Whole30 Taco Skillet Pie combines all of the ingredients for the best taco filling into a savory cashew crust. Get creative with the toppings!

Scale

Ingredients

For the crust:

  • 1 + 1/2 cup cashews or almonds*
  • 1/4 cup coconut flour
  • 2 egg whites
  • 1/4 cup melted ghee
  • 1 tsp. salt

For the filling:

  • 1 lb. ground beef*
  • 1 bell pepper, diced
  • 1 jalapeno, diced and deseeded (leave the seeds if you like heat)
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 – 14.5 oz can fire roasted, diced tomatoes
  • 1 – 6oz. can tomato paste
  • 1 Tbsp. chili powder
  • 1 Tbsp. cumin
  • 1 tsp. salt
  • 1 pinch cayenne (optional – spice lovers only)
  • Optional toppings: lettuce, tomato, nutritional yeast, cheese (if not Whole30), sour cream/Greek yogurt (if not Whole30), avocado

Instructions

  1. Add the nuts into a food processor with the coconut flour, egg whites, and salt.
  2. Pulse until the nuts break down. Add the melted ghee and process until it forms a ball. If you’re using pre-made cashew or almond meal, simply mix everything together well in a bowl.
  3. Press the dough into the bottom of an 8-inch skillet, or a pie plate. Push the dough up the sides until a nice crust is formed. You don’t need the crust to go all the way up the side, though.
  4. Place the skillet or pie plate into the fridge while you make the filling.
  5. Preheat the oven to 375F.
  6. Heat a large saucepan over medium heat and saute the onions, bell pepper, and jalapenos.
  7. When the onions are translucent, after about 6 minutes, add the garlic, chili powder, cumin, cayenne, salt, and beef. When the beef has browned, add the crushed tomatoes and tomato paste and stir well to combine. Simmer for 2 minutes and remove from the heat.
  8. Remove the pie plate from the fridge, and scoop the taco filling in.
  9. Place in the oven for 25 minutes. Remove, let cool, slice and top with desired toppings!

Notes

  • if you don’t have a food processor use 1 + 1/4 c. almond meal. Grab some almond meal at the store and just mix the crust in a bowl
  • I’ve tested this recipe with ground bison and ground turkey. I’m sure ground venison would be lovely, as well.
  • If you don’t have a skillet, a standard, 9in pie plate will work just fine.

Nutrition

  • Serving Size: 1 slice
  • Calories: 499
  • Sugar: 8g
  • Sodium: 694mg
  • Fat: 34g
  • Saturated Fat: 0g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 24g
  • Fiber: 6g
  • Protein: 25g
  • Cholesterol: 47mg

This post was originally published in September 2017 and was updated in September 2018.

Healthy Whole30 Venison Burgers with Special Sauce

This healthy venison burger is totally Whole30 compliant. They’re loaded with fresh veggies, topped with homemade special sauce and use grilled sweet potato buns.

Healthy Whole30 Venison Burgers burger with whole30 special sauce on a white plate

Y’all I love burger night. We’ve been pretty busy this year, so throwing some patties and veggies on the grill and throwing a plate together has been basically my go to. When I made these Healthy Whole30 Venison Burgers with Special Sauce, J and I scarfed them DOWN.

I mean, juicy venison, plenty of fresh lettuce and tomato, topped with special sauce all piled between grilled sweet potato rounds. Count. Me. In.

I was also thinking about how grateful I am to have learned to work with wild game. Honestly, it’s brought my husband, Jared, and I a lot closer.

Not only am I really proud to be working with the food he brings home, I also have a new appreciation for the outdoor lifestyle.

Hunting takes up a lot of Jared’s time. Especially in the fall. Sometimes he misses events, he wakes up super early, and he’s gone most Saturdays from October to late November. It’s really easy to lose sight on the bigger picture, and quite honestly, get resentful.

a burger with special sauce on a white plate with a hand placing a toothpick with pickles

When I started cooking with his harvests and using the meat, I started saving money on our groceries. Which made me CRAZY happy and it started to change my perspective.

Flash forward like a year and a half and I’m like “uhhm, when can you going hunting again?”. I’m really interested in what he’s doing, and it’s been so fun to get to know his passion at a deeper level. So yeah, you can say I’m pretty grateful!

Anywho…anybody ready to grill?

all of the ingredients Venison Burgers on a white background

What makes these venison burgers Wholeo30 compliant?

These burgers are completely free from grains, dairy, legumes, sugar, sweetener, and preservatives.

I actually prefer my burgers without cheese, but if you’re a cheese lover, the special sauce will curb that craving.

How do you get healthy, ground venison burgers to be juicy?

The secret to juicy venison burgers is really just not overcooking them! I add some olive oil (aka fat because they’re lean) a seasoning blend and some apple cider vinegar to enhance the flavor, but otherwise, grill them so that they have a bit of give to the middle when you poke them. No hockey pucks!

a Burger on a white plate

How do you make the homemade “Special Sauce”?

I always keep a jar of Whole30 compliant mayo on hand, or you could make your own! All you need to do is mix in some tomato paste, diced pickles (yep, SO good), ACV, and seasoning! Et voila!

a venison burger with a bite out of it and sweet potato bun on a white small plate

Love venison? Check out my e-cookbook – Field to Table! I’ve got 25 recipes, tips, tricks, a shopping list and my whole story about being an Accidental Hunter’s Wife included!

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a venison burger with a bite out of it and sweet potato bun on a white small plate

Healthy Whole30 Venison Burgers with Special Sauce

  • Author: Miss AK
  • Prep Time: 10 minutes
  • Cook Time: 24 minutes
  • Total Time: 34 minutes
  • Yield: 4 servings 1x
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Description

These healthy venison burgers are totally Whole30 compliant. They’re loaded with fresh veggies, topped with homemade special sauce and use grilled sweet potato buns.

Scale

Ingredients

  • 2 large sweet potatoes, sliced into 1/4 inch rounds
  • 1 Tbsp. + 2 tsp. olive oil 
  • 1/4 cup Whole30 compliant mayo (like Primal Kitchen)
  • 1 Tbsp. finely chopped pickles 
  • 2 tsp. apple cider vinegar, divided
  • 1 tsp. tomato paste
  • 3/4 tsp. garlic powder, divided 
  • 3/4 tsp. salt, divided 
  • 1 lb. ground venison 
  • 1/2 tsp. onion powder
  • 1/2 tsp. pepper 
  • Toppings of choice – lettuce, tomato, onion, etc. 

Instructions

  1. Preheat the grill to medium-high heat, or if you’re using a wood pellet grill like a Traeger, preheat to 450F. 
  2. Coat the sweet potato slices with 1 tablespoon of the oil and place them on the indirect upper rack of your grill if you have one. Let them cook for 10 minutes before adding the burgers to the grill. When you put the burgers on, flip them.
  3. To make the special sauce, in a small bowl mix together the mayo, chopped pickles, 1 teaspoon of the apple cider vinegar, tomato paste, 1/4 teaspoon of the garlic powder, and 1/4 teaspoon of the salt. Set aside. 
  4. With your hands or a fork, mix together the ground venison, the remaining olive oil, the remaining apple cider vinegar, onion powder, the remaining garlic powder, the remaining salt, and the pepper. Incorporate everything well. 
  5. Divide the ground venison evenly into 4 patties and form into discs. 
  6. Place on the grill for 4-7 minutes a side (you made need to go a bit longer with a wood pellet grill). Remove when the burgers are just at medium, or slightly pink in the middle.
  7. When the burgers have cooked, remove the sweet potato rounds from the grill. They should be soft.
  8. To serve, stack the burgers and sweet potato rounds. Drizzle on the special sauce and add the desired toppings. Close everything with a sweet potato round lid. 
  • Category: Main
  • Method: Grill
  • Cuisine: American

Nutrition

  • Serving Size: 1 burger
  • Calories: 435
  • Sugar: 5 g
  • Sodium: 690 mg
  • Fat: 25 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 18 g
  • Fiber: 3 g
  • Protein: 32 g
  • Cholesterol: 380 mg

Keywords: burger, venison, wild game, Traeger, whole30

How To: Roasted Chicken Thighs (bone-in)

I’m showing you How To: Roasted Chicken Thighs (bone-in) to simplify a kitchen staple and give you an easy, healthy meal. The juiciest chicken ever!

roasted chicken thighs on a white platter with lemon and thyme

So, you find some chicken thighs on sale…

You’re meandering through the grocery store, and eventually, you make your way over to the meat aisle. You scan the cases for the hottest deals and $1.99lb chicken comes into your peripheral view. You all but run over to see what you’re going to score for dinner and then you see it “BONE-IN chicken thighs”. Umm…gross. What are you supposed to do, touch bones or something? You don’t know how to butcher a chicken. You pick up a pack of boneless, skinless chicken breasts for double the price and leave the store feeling defeated.

rubbed chicken thighs on a sheet pan

Sound like you? That was me, too!! For some reason, whenever we see bone-in anything it automatically triggers anxiety for some of us. I get it! Are you supposed to remove the bone before cooking? Leave it in? When do you take it out? How do you know if it’s cooked?! The questions are honestly endless. Try my Instant Pot Chicken Thighs for another easy way!

roasted chicken thighs on a sheet pan

Okay everybody – take a deep breath. I’m going to show you. Even if this is your first time cooking with chicken, you can totally do this. The secret to cooking wonderful roasted chicken thighs (or breasts) is to roast them with skin on and bone in.

Why bone-in, skin on roasted chicken thighs?

Because this literally traps the flavor and the moisture so when you’re through cooking, you have an incredibly flavorful piece of meat that is anything but ordinary. When it’s time to eat the chicken, I simply remove the skin and eat around the bone, or, I wait for it to cool and remove the bone and skin by pulling on each gently.

bone in chicken thigh on a platter

One more thing before we begin – DO NOT THROW AWAY THE BONES AND THE SKIN. I repeat, do not throw away the bones and the skin. Because if you set them aside, you can literally toss them into your slow cooker with scrap veggies, onions, and garlic, fill to the brim with water, add a dash of ACV, and let it sit on low for 24 hours to make chicken bone broth. Like, is that a LIFE HACK or what, people?! Here’s the bone broth recipe I use by Danielle Walker with Against All Grain. This will make about $15 worth of chicken bone broth.

chicken thighs on a platter with lemon and thyme

Want more easy, how-to recipes like this?? Try out my Golden Raisin Skillet Chicken Thigh Dinner or learn How to Roast a Whole Chicken easily!

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Back to the bird…

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How To Roast Bone-In Chicken Thighs

★★★★★

5 from 5 reviews

  • Author: Miss AK
  • Prep Time: 10 minutes
  • Cook Time: 32 +/- minutes
  • Total Time: 54 minute
  • Yield: 4 1x
Print Recipe

Description

I’m showing you How To: Roast Bone-In Chicken Thighs to simplify a kitchen staple and give you an easy, healthy meal. The juiciest chicken ever!

Scale

Ingredients

  • 1 lb. skin-on, bone-in chicken thighs
  • 2 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. ground sage
  • 2 tsp. sea salt
  • 1/2 tsp. black pepper
  • 1 Tbsp. + 1 tsp. of olive oil – 1 tsp. for each thigh

Instructions

  1. Thirty minutes prior to baking, grab your chicken thighs out of the fridge and allow them to come to room temp. This allows for more even cooking.
  2. Preheat your oven to 400 degrees.
  3. Get out a baking sheet and line it with parchment paper or spray with olive oil.
  4. Measure all of your spices, salt, and pepper into a small ramekin or bowl. Mix the spice rub together.
  5. Remove your chicken from the package and pat dry with a paper towel. Lay the pieces on the baking sheet and drizzle with olive oil.
  6. Next, evenly divide the spice mixture between each piece of chicken, and rub the mixture in, making sure to get a good bit of it under the skin. This will lock in moisture from the oil and flavor from the spices.
  7. Place the chicken into the preheated oven for approximately 30-32 minutes or until a cooking thermometer reads 165 degrees. There should be no pink left in the middle. Before cutting or eating the chicken, PLEASE PLEASE PLEASE allow it to rest for around 10 minutes to seal in the moisture you so carefully tried to create.
  8. Once you eat or remove the bones and skin, be sure to save them for chicken bone broth!

this post was published March 2017 and was updated and republished February 2019.

Easiest Baked Salmon With Lemon Tahini Sauce

The easiest baked salmon is roasted whole on a sheet pan and topped with a quick lemon tahini sauce that’s nutty, fresh and perfect for fish. This post was sponsored by Moink. As always, all opinions remain my own, and I’m proud to partner with brands I love and trust.

The easiest baked salmon is roasted whole on a sheet pan and topped with a quick lemon tahini sauce that's nutty, fresh and perfect for fish.

I am FINALLY posting this recipe! I’ve been making this for about 6 months, and it’s one of those recipes that is SO darn simple to make, I almost debated posting it, but then I thought – we ALL need more simplicity in our lives. So, here it is.

Speaking of simplicity and ease, I didn’t even have to leave my house to make this. I’ve been using Moink, a farmer-owned and operated company that ships really amazing quality ethical meat and fish right to my door.

So, that GORGEOUS piece of fish you see there – it’s straight from the crystal clear waters of Bristol Bay Alaska to me.

beautiful salmon on a sheet pan

Last year, Jared and I really got serious about the type of meats we buy. Since he harvests a lot for us, it’s important for us to consume ethically sourced proteins when we’re not eating wild game. Ideally, we’d eat the game he humanely provides us with and supplement with Moink, because it’s all grass fed, pasture raised and wild caught. I’d really love to cut down on the amount of meat we buy in the store, and I hope to garden this summer so we can provide a lot of our own produce, too! Spoiler alert – 2019 goal is to be less dependent on commercial grocery stores!

tahini in a white ramekin with lemon and garlic powder

You guys HAVE TO try Moink out for yourselves. This time, I went with the beef, chicken and salmon box, but you can make swaps to each item so you get exactly the combination of meats you want.. I’m still blown away by the quality and amount of meat you get for the price (13-16 lbs of meat per box, working out to about $4.50 per serving), and you can get $20 off your first order if you use my code MISSALLIE, OR if you sign up here with this link by January 24th, you’ll get free bacon with every order…for the rest of your life. Like, what??

tahini sauce with lemon

All you need to do to make this is preheat the oven, liberally season your salmon with salt and pepper, bake and while it’s in the oven, mix up the tahini sauce. Just drizzle it on, or serve it on the side – it’s delicious. You don’t have to use a piece of salmon this big – I do it with smaller fillets all the time. But, if you order from Moink (don’t forget about my discount code MISSALLIE), you can get a big piece like this and serve it when you have guests over. OR, save it for lunches like J and I do.

salmon drizzled with tahini sauce on a sheet pan with brussels and lemon

This bad boy is Whole30 and paleo compliant, so it’s the perfect thing to make if you’re doing a January Whole30! Go make it & show me on Instagram!

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Easiest Baked Salmon With Lemon Tahini Sauce

★★★★★

5 from 1 reviews

  • Author: Miss AK
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
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Description

The easiest baked salmon is roasted whole on a sheet pan and topped with a quick lemon tahini sauce that’s nutty, fresh and perfect for fish.

Scale

Ingredients

  • 1 lb. Moink salmon fillet (or salmon fillets)
  • 1 tsp. olive oil
  • 1 + 1/2 tsp. salt, divided
  • 1 + 1/2 tsp. black pepper, divided
  • 1/3 cup tahini
  • 1/2 lemon, juiced
  • 1/4 tsp. garlic powder
  • 1 Tbsp – 1/4 cup water (this will depend on the consistency of your tahini, which differs by brand & batch)

Instructions

  1. Preheat the oven to 400F. 
  2. Place the salmon fillet on a sheet pan and drizzle on olive oil, 1 teaspoon of the salt, and 1 teaspoon of the pepper. 
  3. Place in the oven for about 20-25 minutes, or until the salmon flakes apart easily in the middle. 
  4. In the meantime, mix together the tahini, lemon juice, garlic powder, remaining salt, remaining pepper, and 1 tablespoon of the water. Gradually add more water, if needed, until you reach your desired consistency. I like my sauce runny enough to drizzle, but thick enough that it sticks to what I dip it in.
  5. When the salmon is done, drizzle on the tahini sauce, or serve it on the side and dig in!  
  • Category: Fish
  • Method: Oven
  • Cuisine: American, Lebanese

Nutrition

  • Serving Size: 4 oz.
  • Calories: 455
  • Sugar: 0 g
  • Sodium: 821 mg
  • Fat: 32 g
  • Saturated Fat: 5 g
  • Unsaturated Fat: 1 g
  • Trans Fat: 0 g
  • Carbohydrates: 9 g
  • Fiber: 5 g
  • Protein: 33 g
  • Cholesterol: 45 mg

Keywords: salmon, whole30, paleo, healthy dinner

Smoked Venison Tenderloin

This Smoked Venison Tenderloin is marinated in a fresh, citrus marinade before spending time in the smoker. It’s tender, flavorful, smokey and juicy and totally easy to do.

This Smoked Venison Tenderloin is marinated in a fresh, citrus marinade before spending time in the smoker. It's tender, flavorful, smokey and juicy and totally easy to do. 

We all know that tenderloin is like thaaa best cut of venison. It’s totally cherished in our household, and you don’t get much of it, so this year I decided I wanted to smoke some of ours this year for something really special. My husband J was blessed enough to harvest an Ohio buck this year, so the recipes have been coming at your guys like crazy! For more of my favorites, grab my free e-book!

The marinade here is what makes this so good, it’s a lot like my All-Purpose Marinade. It’s really citrus forward, which is great for venison because it’s such a rich, gamey meat. I like to let this marinate for at least 4 hours, or overnight. The longer you leave it, obviously, the more flavorful it will be.

lemons, lemon marinade, venison tenderloin on a white marble

I use a wood pellet smoker by Traeger Grills and I LOVE it! They were kind enough to send me a grill this fall and we’ve been having so much fun playing around with it. I recently made this Smoked Venison Brisket with a spicy rub and it’s also amazing to make on the Traeger. sliced venison tenderloin on a wood board

Love smoked venison? Check out my Venison Brisket with Spicy Coffee Rub!

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Smoked Venison Tenderloin

★★★★★

5 from 8 reviews

  • Author: Miss AK
  • Prep Time: 5 minutes + 4 hours- overnight
  • Cook Time: 2 hours
  • Total Time: 44 minute
  • Yield: 4 1x
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Description

This Smoked Venison Tenderloin is marinated in a fresh, citrus marinade before spending time in the smoker. It’s tender, flavorful, smokey and juicy and totally easy to do. I make this in my Traeger Wood Pellet Smoker, but you could do this in any smoker.

Scale

Ingredients

  • 1 lb. venison tenderloin or backstrap
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 5 garlic cloves
  • 1 tsp. salt
  • 1 tsp. ground black pepper, plus more for serving

Instructions

  1. Put the venison tenderloin, whole, into a zip-style bag or large bowl.
  2. Add the olive oil, lemon juice, garlic, salt and pepper into a blender or small food processor. Process until it’s all incorporated and the garlic is broken to small pieces.
  3. Pour the marinade over the venison and massage it in. Refrigerate and marinate for at least 4 hours, or up to overnight.
  4. When you’re ready to cook, remove the venison from the marinade, and rinse it off. Pat dry and let it come to room temperature for 30 minutes before cooking while you preheat the smoker.
  5. Set and preheat your smoker to about 225 F degrees.
  6. Smoke the tenderloin for 1+1/2-2 hours, depending on the thickness of your meat. The internal temperature should be at 130 F for rare, and 140 F for medium rare. Don’t cook it to medium, you want it nice and juicy!
  7. Let it rest for 10 minutes before slicing and topping with extra cracked black pepper.

Nutrition

  • Serving Size: 4 oz.
  • Calories: 300
  • Sugar: 2 g
  • Sodium: 646 mg
  • Fat: 17 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 0 g
  • Carbohydrates: 3 g
  • Fiber: 0 g
  • Protein: 33 g
  • Cholesterol: 75 mg

Easy Green Apple Smoothie

A simple and healthy recipe for making an Easy Green Apple Smoothie, with lots of spinach, healthy fats,  fiber, and refreshing green apple.

two green apple smoothies with a flower arrangements on a wood board with a white background

post may contain affiliate links

Can I take a second to rant about a pet peeve of mine? Mall smoothie stands. I LOATHE them. There you are, dead on your feet after scouring the sale racks in Anthropologie, Sephora, Nordstrom, and whatnot and you just want a cool, refreshing and light snack. You forgot to pack a little bite to eat in your purse (HELLO one must travel light to the mall), and you spot a smoothie booth. “Oh, a healthy snack”, you think.

green apple smoothie glasses on a wood board on a white background with leaves and green apple

One sip later your scrunching your nose up in disbelief. That sugary thing just can’t be healthy. I love to indulge from time to time, but if I’m spending money on a healthy, produce-filled smoothie, I want it to have some nutritional value without the added sugar. You can’t tell what type of syrups or liquids they’re putting in those mystery cups and gosh knows what’s in the yogurt. That’s why I made a healthy version of my favorite treat – and Orange Julius.

I guess my pet peeve lies in the imposter. Or the company trying to hoodwink us into thinking they have a rejuvenating product, but then we find that it’s filled with artificial ingredients after purchasing. I’m also saying that I use smoothies as vehicles to add extra nutritional content to my daily routine.

green apple smoothie glasses on a wood board on a white background with leaves and green apple

I’ve found that the combination of a frozen, very ripe, banana and nut milk makes for a very creamy and perfectly sweet creation. I now prefer my smoothies without dairy or yogurt. Fresh spinach also has the ability to adapt to its environment. You’re going to FREAK when I tell you how much spinach is in these guys, but I promise that it doesn’t taste like a salad. I’ll give you a few optional add-ins but this template is foolproof on its own.

Let’s get to it!

Cheers!

xoxx,

Miss AK


Love smoothies? Check out this Mocha Sweet Potato Smoothie!

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Easy Green Apple Smoothie

★★★★★

5 from 5 reviews

  • Author: Miss AK
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1-2 1x
Print Recipe

Description

A simple and healthy recipe for making an Easy Green Apple Smoothie, with lots of spinach, healthy fats,  fiber, and refreshing green apple.

Scale

Ingredients

  • 1 ripe, frozen banana
  • 2 cups fresh spinach
  • 1 Tbsp. chia seeds
  • 1 Tbsp. flax seeds
  • 1 green apple, sliced
  • 1 cup unsweetened almond milk (or nut milk of choice)
  • Optional: protein powder or collagen of choice (THIS is the one I use by Ancient Nutrition)

Instructions

  1. Add all ingredients into a blender.
  2. Blend on high for 30 seconds to a minute. If you don’t have a very high-powered blender, you may need to stop and start your blender a few times to scrape the sides often and help your blender by mixing the ingredients.*
  3. Serve!

Notes

*My blender is NOT high powered (think a $30 blender from Costco), and this does the trick for a thick smoothie likes this one.

Nutrition

  • Serving Size: abput 1 + 1/2 cups
  • Calories: 187
  • Sugar: 17g
  • Sodium: 115 mg
  • Fat: 6g
  • Saturated Fat: 0g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 9g
  • Protein: 5g
  • Cholesterol: 0mg

This recipe was published in March 2017 and updated in June 2018.

Whole30 Bison Sweet Potato Hash

This Whole30 Bison Sweet Potato Hash is the best better for you hash on the planet. It has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices.

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

So, the longer I’ve been blogging, the harder it seems to get. Every single job has it’s ups and downs and sometimes, the more you know the more you’re like CRAP – I have a loooong way to go. But I think what sets some people apart is how they deal with things in adversity. It’s really easy to throw in the towel, to have a really sucky attitude, and I’m half writing this because this evening (that I’m writing on) has been about as fun as coming across a giant snake while you’re driving the poop wagon (this has happened to me in real life when I worked on a farm). And I kind of want to pout and admit defeat but gosh darnit – it’s almost 10:30 pm and I. AM. NOT. THROWING. IN. THE. TOWEL.

I’m going to talk to you about Whole30 Bison Sweet Potato Hash because it’s awesome. So HA!

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

No joke tho, this is dat good good. I worked very hard for you to get that kinda crispy kinda sticky hash edge that we all know is the real deal. I love the sweetness of the sweet potato in here and how it plays with that slightly more gamey ground bison that is all daaa rage these days. And for good reason, it’s a delicious, lean meat.

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

I sauteed the sweet potatoes and then added the veggies to cook everything well before adding the crisp.

 

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

 

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

And then, I mixed it all together and broiled it a bit on a baking sheet.

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

Here’s a picture of a bison that I took. 10 minutes later J drug me out of a field because I got too close (we saw them on our honeymoon). So, yeah!

Cool, back to hash. Top with a fried egg and voila!!

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

On my Instagram page, all y’all cutie friends (or like 80%) of you said you wanted a chunky hash like this so I delivered! My hubby is still begging me to make it like a shredded pancake, so I’ll update when I do! Anywho – here’s to hash & whole30!

Looking for a better for you hash for breakfast (or whenever)? This Whole30 Bison Sweet Potato Hash has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices. You can top with fried eggs, avocado, and cilantro for the best brunch or breakfast. This lower carb version can be made with turkey, beef, or venison, too. You make it on the stovetop and crisp it in the oven for the perfect potato. This recipe is #whole30approved and #paleo. #healthy #healthyrecipe #paleofood #breakfast

If you want more Whole30 recipes, check out this page! It’s got all my faves.

Let’s be friends!! Come hang with me on Instagram, Facebook, and Pinterest or sign up for my Email List!

 

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Whole30 Bison Sweet Potato Hash

  • Author: Miss AK
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 6 1x
Print Recipe

Description

This Whole30 Bison Sweet Potato Hash is the best better for you hash on the planet. It has crispy sweet potatoes and veggies, lean bison and the perfect blend of spices.

Scale

Ingredients

  • 1 Tbsp. olive oil
  • 1 lb. ground bison meat (or turkey or beef or venison)
  • 1 Tbsp. ghee (or butter if not Whole30)
  • 5 cups diced sweet potato (about 3 large)
  • 1/4 cup water
  • 1 medium yellow onion, diced
  • 2 bell peppers, diced
  • 1 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • optional – 1 pinch cayenne
  • optional – 4 fried eggs
  • cilantro for garnish

Instructions

  1. Heat the olive oil in a large skillet over medium heat.
  2. Brown the bison meat, about 8 minutes, remove from the pan and set aside.
  3. Dice the sweet potatoes
  4. Heat the butter in the same skillet over medium.
  5. Add the sweet potatoes and water to the pan, cover for 5-6 minutes until the water evaporates, stirring occasionally.
  6. Dice the onion and peppers and add them cooking for 3-4 minutes before adding the spices and seasoning. Cook for 1-2 more minutes before adding the bison back to the pan.
  7. Remove from the heat, and mix together well. Pour the contents of the pan out on a baking sheet in an even layer.
  8. Preheat the oven to high broil.
  9. Broil in the oven for about 5 minutes, checking frequently to make sure it doesn’t burn. Remove when the edges are crispy, but not burnt.
  10. While the hash broils, fry the eggs.
  11. Serve a scoop of hash with an egg, if desired, and a sprinkle of cilantro.

Nutrition

  • Serving Size: 1 cup of hash (no egg)
  • Calories: 228
  • Sugar: 4
  • Sodium: 100
  • Fat: 10
  • Carbohydrates: 17
  • Protein: 17

Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner.

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner. This healthy recipe has marinated chicken on skewers and is grilled to perfection. Served with a slightly spicy cashew dipping sauce it is so authentic and peanut free. Paleo and Whole30 Compliant #whole30 #paleo #dairyfree #glutenfree #dinner #healthy #healthyrecipe #recipe #dinnerrecipe #paleorecipe #whole30recipe

For some credibility, let me start off by telling you how stinking good these cashew chicken skewers are. After testing these a couple of times, I handed J the marinated chicken skewers for the grill while my best friend Amanda and I chatted in the kitchen. The plan was for him to grill and for me to save a few of the skewers to take pretty pictures of.

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner. This healthy recipe has marinated chicken on skewers and is grilled to perfection. Served with a slightly spicy cashew dipping sauce it is so authentic and peanut free. Paleo and Whole30 Compliant #whole30 #paleo #dairyfree #glutenfree #dinner #healthy #healthyrecipe #recipe #dinnerrecipe #paleorecipe #whole30recipe

I’ll have you know that Amanda and I are fantastic conversationalists and my hubby was so engrossed in our convo that…the chicken had a little too much fun on the grill was a bit too charred for photos (I think there were a few flames). We also need a new grill in a big way so it’s really not his fault.

BUT – we had these 3 times in a 2-week span and I still could eat them right now AND they taste great with a little char so don’t you worry about a thing!

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner. This healthy recipe has marinated chicken on skewers and is grilled to perfection. Served with a slightly spicy cashew dipping sauce it is so authentic and peanut free. Paleo and Whole30 Compliant #whole30 #paleo #dairyfree #glutenfree #dinner #healthy #healthyrecipe #recipe #dinnerrecipe #paleorecipe #whole30recipe

This simple cashew sauce is both the marinade and the dipping sauce. I use my homemade cashew butter, red chili paste, coconut aminos and pineapple juice for some sweet + Whole30 compliant ingredients. Mix it up, marinate in for a bit in the fridge, poke it with a stick and BAM. Dinner, Y’all. I like to say poke it with a stick.

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner. This healthy recipe has marinated chicken on skewers and is grilled to perfection. Served with a slightly spicy cashew dipping sauce it is so authentic and peanut free. Paleo and Whole30 Compliant #whole30 #paleo #dairyfree #glutenfree #dinner #healthy #healthyrecipe #recipe #dinnerrecipe #paleorecipe #whole30recipe

 

Let’s be friends!! Come hang with me on Instagram, Facebook, and Pinterest or sign up for my Email List!

 

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner. This healthy recipe has marinated chicken on skewers and is grilled to perfection. Served with a slightly spicy cashew dipping sauce it is so authentic and peanut free. Paleo and Whole30 Compliant #whole30 #paleo #dairyfree #glutenfree #dinner #healthy #healthyrecipe #recipe #dinnerrecipe #paleorecipe #whole30recipe

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Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce

  • Author: Miss AK
  • Prep Time: 1 hours + 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 1 hour 22 minutes
  • Yield: 4 1x
Print Recipe

Description

Easy, Thai inspired Whole30 Cashew Chicken Satay Skewers with Chili Cashew Dipping Sauce is the perfect, non-boring recipe you need to make for dinner.

Scale

Ingredients

  • 1/2 cup cashew butter
  • 2 Tbsp. red chili paste
  • 1/4 cup pineapple juice
  • 1 Tbsp. full fat coconut milk
  • 1 tsp. sesame oil
  • 1 tsp. coconut aminos (or soy sauce if not Whole30)
  • 1 lime, juiced
  • 1/4 tsp. salt
  • 1 lb. chicken tenderloins
  • about 8 wooden skewers, soaked
  • cilantro and extra lime for serving

Instructions

  1. Combine the cashew butter, red chili paste, pineapple juice, coconut milk, sesame oil, coconut aminos, lime juice, and salt in a bowl. Mix well.
  2. Pour half of the sauce into a large bowl or bag and add the chicken tenderloins. Coat them all evenly and allow this to marinate in the fridge for at least an hour to about 4 hours.
  3. Soak the skewers so they don’t burn.
  4. 30 minutes before grilling, allow the chicken to come to room temperature on the counter.
  5. Skewer the chicken and preheat the grill to medium heat.
  6. Grill for about 5-6 minutes per side before removing.
  7. Serve with cilantro and extra lime.

Notes

  • I use my homemade cashew butter which is pretty runny. If you’re using a thicker version, just add a bit more coconut milk, a tablespoon at a time.
  • if you’re not Whole30, peanut butter would be lovely here, too!
  • Fresh squeezed orange juice can be used in place of the pineapple juice.

Nutrition

  • Calories: 353
  • Sugar: 4
  • Sodium: 189
  • Fat: 20.5
  • Carbohydrates: 13.5
  • Protein: 25.2

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo

Hearty and Healthy Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo that’s flavorful and creamy.

 

Hearty and Healthy Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo that's flavorful and creamy.

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo

I’m writing this post to you at 10 pm, the night before this recipe goes live. Truth be told, I like to have my recipes written out at least a week in advance. But alas, here I am. Sleepily writing this to you and loving every minute of it.

I used to be a bit of a procrastinator, and besides parties, there wasn’t much I was interested in planning. I believe in work, hard work, positivity, God’s grace, education and all that jazz, and for most of my life, this skated me right through every obstacle. Like when I graduated college, I just kind of fell into my first real job. I didn’t stress, I didn’t send out 10,000 resumes, and when I left there, I just kind of let life float by through my career choices.

Sometimes I have no idea who this person is inside me who has airport logistics planned for a trip I’m taking in 4 months, endless binders, and I have every second of my life planned tomorrow in a timeline. I wake up daily and keep a running to-do list that gets re-written each day so I won’t forget one single thing. WHEW.

Somewhere along the lines, I started feeling guilty for being type B. So I threw myself into an extreme type A personality. I genuinely think a balance of the two is important. I don’t think my old self could run this business, to be honest. But as I write this delicious recipe for you, I’m grateful for the last-minute, haphazard, heart-felt way of completing a project.

Oh yeah and about the food. It’s SODARNGOODYOUGOTTAMAKEIT. And then go bathe in the mayo. TTFN.

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo

LET’S GET TO IT!

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo

WHAT YOU’LL NEED (increments & directions below in the printout – tip get everything out before starting!):

Eggs

Lime juice

Salt

Pepper

Dried chili peppers

Light olive oil

Lean ground beef ( or turkey or venison)

Onion

Bell peppers

Chili powder

Garlic powder

Diced tomatoes

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo

Whole 30 Mexican Stuffed Peppers with Spicy Chili Mayo
Serves: 4
Ingredients
  • For the mayo:
  • 1 egg
  • 1 egg yolk
  • 1 lime, juiced
  • 1/2 teaspoon salt
  • 1 pinch pepper
  • about 4-5 dried chili peppers, toasted if desired (this brings out more heat)
  • 1/2 cup light olive oil
  • For the peppers:
  • 1 Tablespoon olive oil
  • 1 lb. lean ground beef ( or turkey or venison)
  • 1 onion, diced
  • 5 bell peppers, 1 diced and 4 for stuffing
  • 1 Tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 16oz. can diced tomatoes, drained
Instructions
  1. To make the mayo: Add the eggs, lime juice, salt, pepper and chili peppers into a blender. Pulse.
  2. Turn the blender to liquify, and gently stream in the olive oil until the mixture emulsifies and thickens.
  3. This should keep for 1-2 weeks depending on the age of your eggs.
  4. To make the stuffed peppers: Preheat the oven to 400 degrees.
  5. Add the olive oil to a skillet over medium heat. Add the ground meat, diced onion, and the one diced pepper.
  6. Let the meat brown for about 8-10 minutes.
  7. Cut the tops off of the remaining peppers and scoop out the seeds. Place them in a baking dish upright.
  8. When the meat has browned, add the chili powder, garlic powder, salt, pepper, and diced tomatoes. Mix and remove from the heat.
  9. Stuff the meat mixture evenly into the peppers and cover the dish with foil. Bake for 15 minutes covered and for about 5-10 uncovered.
  10. Serve topped with mayo and enjoy!

 

 

 

 

 

xoxx,

Miss AK

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Whole30 Mexican Stuffed Peppers with Spicy Chili Mayo

 

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