This is not my idea, a friend from work told me about it and it's the only way I will make eggs now. It's about as easy as it gets, just put some oil in a cupcake pan and crack an egg in one of the cupcake holes, then season with some salt, pepper, Bragg Seasoning, green onion, bacon bits, cheese or whatever. Then air fry for about 7 minutes at 350°F... and that's it. I use about a teaspoon of olive oil or safflower oil per egg, and it ends up perfect.
This one is all chopping, otherwise it's easy. It makes enough for 3-4 people.
I used the following veggies:
1 Cucumber (didn't bother to remove the skin)
¼ Red Onion
3 Roma Tomatoes or 2 medium Tomatoes
¼ Red Bell Pepper
¼ Green Bell Pepper
You can use more or less of the bell pepper, I just used the trimmings from a bell pepper I used for Kabobs since I had some left over. If you don't like the seeds, remove those from the cucumber before cubing, then just cube everything.
For the cucumbers, I took a paper towel and draped that over a bowl, then put the cubed cucumbers on the paper towel, and sprinkled about a 1/4 teaspoon of salt over it. Then I left it in the fridge for about 30 minutes (according to this, doing this helps to remove excess water). Once the cucumbers are drained off, then add all the veggies to a bowl.
For the dressing, I modified this recipe for a smaller salad (enough for 3) and added some other seasonings:
3 Tablespoons Olive Oil
2 Tablespoons Red Wine Vinegar
½ Tablespoon dried oregano
1½ teaspoons of Badia Andrew Zimmern Mediterranean Magic All-Purpose Seasoning
Salt and Pepper to taste (I use at least ¼ teaspoon of salt and several grinds of pepper)
I mixed the dressing together in a separate bowl and let that sit in the fridge until everything was ready to serve (which helps the seasonings mix). Also easy to taste the dressing and see if it needs something. Then just before serving I mixed the dressing in and put some Feta Cheese on top.
These were damn good, but I did not write down the recipe as I was making it. This "recipe" is mostly a copy of Mike Hearne's "Mom's Beed Shish Kabobs", with a few minor changes to make it less salty and add some seasonings.
Also going by memory (since I did not write it down), but this is what I used for the marinade:
⅓ cup vegetable oil
¼ cup lemon juice (Or you can split it with 1/8 cup of Lemon Juice and 1/8 cup of Apple Cider vinegar)
¼ cup soy sauce (I would probably use a bit less next time)
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce
½ teaspoon minced garlic
1 to 1½ pounds of Sirloin Steak (cubed)
1 tablespoon Badia Andrew Zimmern Mediterranean Magic All-Purpose Seasoning
Then I marinated the steak for a day in the fridge.
The veggies were one of each of these, chopped into kabob size chunks (if you are using bamboo skewers, you may want to start soaking them in water while you prep the veggies). I used the tops and bottom trimmings from the peppers to make a Cucumber Salad:
1 Red Onion
1 Green Bell Pepper
1 Red Bell Pepper
If you are trying to avoid gluten, then I would seer clear of adding mushrooms, since they are often grown in a bed of gluten containing grains. There are some which are labeled "Gluten Free" but usually those are smaller, canned mushrooms. Squash, pineapple and cherry tomatoes would be good with this though.
Next just put everything on skewers, drizzle the remaining marinade over the veggies, and stick 'em in the air fryer at 400°F for about 10 minutes, or until they are 140°F inside (thats the same as a medium steak). You can of course add a couple more minutes if you prefer them well done (I ran them for 12 minutes and they were well done).
Add some Tzatziki sauce, cucumber salad, and opa! you got dinner.
I am not a dietician and I don't know if this qualifies for "low sodium" or whatever. I'd estimate it to be about 230-250mg of sodium per serving on the chicken and the gravy (not including about 30-60mg for the green beans and mashed potatoes with butter) so it seems pretty low to me.
I make this one quite a bit since it is simple. It is also something I can mix up and change if I want to by adding more or less seasonings. Unfortunately I did not take the measure of the spices I used, since I for this one I just sprinkle them on (sorry but that's just fair warning). This is more a guideline than a recipe, take the measurements with a grain of salt (pardon the pun).
To make this I first butterfly and quarter three skinless and boneless chicken breasts, then I sprinkle them with a light to moderate coating of the following (note the values for teaspoons used is an estimate):
Granulated Garlic (light coating maybe 1-2 teaspoons)
Onion Powder (very light coating, about 1/2 teaspoon)
Bragg Sprinkle Seasoning (moderate coating about 1 - 2 teaspoons)
Weber Roasted Garlic and Herb Seasoning (about 1 and a half teaspoons, or just a bit more to cover)
Note that the Weber seasoning is not salt free, so that will add sodium (it has 90mg per 1/4 teaspoon). I estimate that I usually use less than 1 and a half teaspoons, with this chicken recipe (sometimes a bit more if needed to cover the chicken). This usually makes 4 servings so that should be low sodium, but you can adjust as needed for your diet requirement. Since there is only one seasoning in this recipe though (the Weber Garlic and Herb seasoning), it makes it a bit simper to control the total sodium. It does seem that a good deal of the sodium will end up in the sauce though, and I usually end up with extra sauce left over (so the sodium that is actually consumed will also depend on how much of the sauce is used per portion).
Once the raw chicken is seasoned, I add a tablespoon of oil (Safflower or any high temp cooking oil) to the instant pot, and put it on saute (high). When it heats up, I then just brown the chicken on each side (about 2 min per side). Next I remove the chicken, put the wire rack in the pot, and add about 1 and 1/2 cup of water, or (in my 3qt Instant Pot), enough to fill the bottom at least half way or more to the top of the wire rack. Note that when removing the chicken, the spices, especially the granulated garlic, can burn quickly when the pot is empty, so try and get the water in quickly. If it appears that there is a lot of burned stuff in the pot, just dump it out, rinse the pot to get the bulk of the burned stuff out and then refill it with water. If that occurs then I will usually add some of the weber seasoning back to the pot, either on top of the browned chicken or in the water (usually 1/4 teaspoon or so). Then, to the water, I add 1 packet of Herbox Sodium Free Chicken Bullion, and mix that up till it is dissolved. The chicken then goes back into the pot, and cooks on the "meat/stew" setting, at "normal" heat for 30 minutes with another 25-30 minutes to allow it to naturally release the pressure. When it's done, I remove the chicken (carefully since it will fall apart), and then I usually put it in the toaster on low to keep it warm while I make the sauce. The liquid left in the pot will be used as the base for the sauce.
To make the sauce, open one 4oz can of sliced mushrooms (about 400mg per can), drain it and dump it in the pot with the liquid left over from cooking the chicken. Then set the pot to saute (medium) to get it simmering. While waiting on that to happen, add 1 tablespoon of corn starch to a cup and mix it with a minimal amount of water and mix it. Once the liquid in the pot is simmering, add the cornstarch mix and stir it in. If it does not thicken enough, repeat with more cornstarch till it is the desired thickness. Now give it a taste, noting that is is a low sodium recipe. If it needs more salt just add some, or add some low sodium soy sauce to taste, and that's it The amount of salt added will of course change the amount of sodium in the dish.
Sorry no pics, but this is just a quick and easy cole slaw I have made a couple times, adjusting each time to the way I like it. It's more of a guideline of what worked since you can easily adjust this to be more sweet, salty or vinegar-ey?
This is also a small batch recipe since I don't like to make a ton of the stuff when it it never gets better with age. This is for about 2 cups which is just enough for 3 people with moderate appetites.
First slice off 2 cups of cabbage from a head of cabbage (or bag of slaw mix). I just leave it rough cut, no need to get fancy (unless that's how you roll). Then place the cut up cabbage in a container and sprinkle 1/8 teaspoon of celery salt over it, then mix it up a bit. Next put it in the fridge for about 10 minutes. After 10 minutes, drain any water off the cabbage (it may not have any, but if there is, drain it off).
Next assemble the following:
Now for the fun part, just mix the following into the container of cut up cabbage:
Now just mix, mix, mix or cover it and shake, shake, shake and taste it to see if it needs more sweetness or salt. If it needs more sweetness, just add some more relish (honey also works). If it needs more salt then add a bit of celery salt. Then put it in the fridge for 10 minutes or so before serving.
Just some Stoopid Recipes
Adding some recipes I have made (and like), since I usually don't write them down and end up forgetting (and later rediscovering) them. Everything here will be gluten free unless specified.