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Carolina Boneless BBQ Wings

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These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

The only memory that sticks out in my mind when it comes to boneless wings is back in my high school days.  Every Friday, my group of friends would find themselves at Applebee’s at 10pm for half priced appetizers without fail.

My go to was always the boneless buffalo wings and I looked forward to them every week. The way I ate back then was atrocious. Sometimes I can’t believe that my diet used to consist of Wendy’s and wings!

Although things have changed drastically and I usually prefer bone in wings, I do have a soft spot for boneless chicken wings.

These Carolina boneless BBQ wings are a twist on BBQ wings that use Mustard BBQ sauce from The New Primal.

These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

How do you make boneless chicken wings?

It’s such a strange thing to call a boneless wing an actual wing because 90% of the time, boneless wings are made with chicken breast meat.  It’s almost like they should call them chicken nuggets but I digress!

The difference between a wing and a nugget is probably the shape and size that the pieces are cut into.  Boneless wings are cut into shapes that are 3-4 bites where chicken nuggets may be 1-2 bites.

Anyway, to make boneless wings cut your chicken into pieces that would take 3-4 bites to finish. 

Dip them in whisked egg, then in paleo chicken breading (see below) and bake them in the oven or bake them using an air fryer. 

Once they are cooked and crispy, toss with Carolina BBQ Sauce.

Whole30 & Paleo Chicken Breading:

To bread my chicken tenders, chicken nuggets or these boneless BBQ wings, mix up this paleo and whole30 compliant chicken breading: 

  • 1.5 cup Almond Flour
  • 1 pinch Salt
  • 1 pinch Black Pepper
  • 1 pinch Paprika

What is Carolina BBQ Sauce? 

Carolina BBQ sauce is different from traditional BBQ sauce as it’s base is made up of vinegar and mustard where as other BBQ sauce is based with molasses or sugar and ketchup.  
Besides making it yourself, the only place to find Carolina BBQ sauce that is whole30 and paleo compliant is purchasing The New Primal Mustard BBQ sauce which contains all clean ingredients.

Are chicken wings Whole30 compliant?

Yes!  And thank goodness they are!  As long as you use Whole30 compliant buffalo sauce or a Whole30 compliant BBQ sauce (the new primal makes both!) then you can eat wings to your heart’s content which for me is a lot  . . . 

Air Fryer Boneless BBQ Wings

To make boneless bbq wings in your air fryer, follow the same directions using the air fryer at 400 degrees for 20 minutes.  

Because the air fryer cooks faster with dry heat, you may not need to broil for extra crispy chicken. 

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Carolina Boneless BBQ Wings

These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

Print
These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

Carolina Boneless BBQ Wings

  • Author: Valerie Skinner | Thyme and JOY
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings
  • Category: chicken, snack, appetizer, protein
  • Method: oven baked
  • Cuisine: southern, american
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Description

These Carolina Boneless BBQ wings have a sweet and tangy kick.  Makes a great appetizer for game day or parties and is Whole30 compliant and Paleo. 

Ingredients

  • 1.5 pounds Boneless skinless chicken breast
  • 2 eggs
  • 1.5 cups Almond flour
  • 1/4 tsp Salt
  • 1 pinch Ground black pepper
  • 1 pinch Paprika
  • 2/3 cup Mustard BBQ Sauce (The New Primal)
  • 2 tsp Avocado Oil

Instructions

  1. Preheat your oven to 400.
  2. Trim the fat from your chicken breasts and slice them in half length wise into filets.  Cut each filet into 4 uneven triangular pieces.
  3. In a medium sized bowl, whisk 2 eggs together.
  4. In another medium sized bowl, whisk together almond flour, salt, pepper and paprika until fully combined.
  5. Dip one piece of chicken breast into the egg mixture until fully coated.
  6. Then, dredge the egg coated chicken breast piece into the almond flour mixture tossing and pressing until the chicken is fully coated in the breading.
  7. Repeat until all pieces of chicken are breaded.
  8. Grease a baking sheet with avocado oil and add chicken pieces in a single layer.
  9. Cook at 400 for 20 minutes flipping half way through with a spatula.
  10. For extra crispy chicken, broil on both sides for 3 minutes per side.
  11. Toss in Mustard BBQ sauce until fully coated.
  12. Serve hot.

Nutrition

  • Serving Size: 4 pieces
  • Calories: 308

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Valerie Skinner is a Whole30 approved personal chef & recipe developer that bridges the gap between healthy eating and busy lives by providing simple healthy meals and recipes for you and your family.Charleston Personal Chef Thyme and JOY

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Check out my Podcast: Food Conversations

Email me: thymeandjoy@gmail.com

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African Beef Stew

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This African beef stew is a perfect meal to prep for the week.  African beef stew is spicy, hearty and filled with nutrition and flavor from simple, easy to find African spices. Also compliant with Whole30 and paleo lifestyles.

This African beef stew is a perfect meal to prep for the week. African beef stew is spicy, hearty and filled with nutrition and flavor from simple, easy to find African spices. Also compliant with Whole30 and paleo lifestyles.

One of the things I love doing most is trying out the different cuisines of other countries.  Truthfully, I got completely spoiled when I lived in Hawaii because I was able to try so many different Thai, Asian, Vietnamese, Japanese and Chinese food. 

Living in the south, my options are WAY different so I am forced to make my own ethnic food which is something I enjoy!

One thing that unites a lot of ethnic food is curry.

Maybe you don’t know this but there are so MANY different types of curry besides Thai, Indian or Japanese including African curry.

I feel in love with African food on a trip to NYC after culinary school and have since sought out African restaurants.  While they are sadly few and far between, my version of African beef stew is the perfect starter dish to get your taste buds wanting more African food. 

This African beef stew is a perfect meal to prep for the week. African beef stew is spicy, hearty and filled with nutrition and flavor from simple, easy to find African spices. Also compliant with Whole30 and paleo lifestyles.

What are African spices used in African cooking?

The beauty of cooking food from another country is learning that there are so many different types of dishes and spices used in different regions of the country.  In general, these are popular African spices used in African cooking:

  • Cinnamon
  • Corriander
  • Fenugreek
  • Cumin
  • Mint
  • Fennel
  • Curry Powder
  • Basil
  • Ginger 
  • Nutmeg
  • Paprika

How do you make African Beef Stew?

  • In this recipe for African Beef stew, I sauteed garlic, onion, ginger and bell pepper in a big pot and added chunks of beef stew meat.
  • I added in the spices which were curry powder, coriander, a pinch of cinnamon and cayenne pepper along with salt.
  • Add in diced sweet potato, chopped cabbage, crushed tomato and coconut milk and bring to a boil for 5 minutes.  Turn down to a simmer and cook until potatoes and beef are cooked through.

Instant Pot African Beef Stew Instructions:

  1. African beef stew can be made in the instant pot following these instructions:
  2. Use the saute function to heat up 2 tsp of oil on the bottom of the instant pot. 
  3. Add in onion, ginger, garlic, bell pepper, beef, salt and spices and saute for about 5-7 minutes or until vegetables begin to soften. 
  4. Add in sweet potato, cabbage, crushed tomatoes, beef broth and coconut milk and stir until everything is combined.
  5. Cook on manual HIGH pressure for 20 minutes and use a quick or natural release. Serve hot.

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This African beef stew is a perfect meal to prep for the week. African beef stew is spicy, hearty and filled with nutrition and flavor from simple, easy to find African spices. Also compliant with Whole30 and paleo lifestyles.

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African Beef Stew

  • Author: Valerie Skinner | Thyme and JOY
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 12 cups
  • Category: stew, soup, entree, lunch, dinner
  • Method: stovetop, instant pot
  • Cuisine: African
Print Recipe

Description

This African beef stew is a perfect meal to prep for the week.  African beef stew is spicy, hearty and filled with nutrition and flavor from simple, easy to find African spices. Also compliant with Whole30 and paleo lifestyles.

Ingredients

  • 2 pounds Beef Stew Meat
  • 1 large Yellow Onion, diced
  • 1 Green Bell Pepper, diced
  • 2 cups Green Cabbage, chopped
  • 2 cups Sweet Potato, diced
  • 2 tbsp Fresh Ginger, grated
  • 4 cloves Garlic, minced
  • 1 28oz can Crushed Tomatoes
  • 1 cup Coconut Milk
  • 1 cups Beef Broth or Stock
  • 2 tsp Avocado Oil

Spices & Seasonings

  • 2 tbsp Curry Powder
  • 1/2 tbsp Paprika
  • 1/4 tsp Cinnamon
  • 1 tbsp Coriander
  • 1/4 tsp Cayenne Pepper
  • 2 tbsp Salt

Instructions

  1. In large pot, heat up 2 tsp of Avocado oil over medium high heat.
  2. Add in onion, garlic, ginger, bell pepper, beef and spices and saute for 5-7 minutes or until the meat becomes opaque and vegetables begin to soften.
  3. Stir in sweet potatoes and cabbage.
  4. To the pot, add in crushed tomatoes, coconut milk and beef broth and stir to combine.
  5. Bring stew to a boil for 5 minutes and turn back down to a simmer for 30-40 minutes or until sweet potatoes and beef are cooked through.
  6. Adjust seasonings as necessary and serve hot.

Nutrition

  • Serving Size: 2 cups
  • Calories: 348

Keywords: whole30 african beef stew, paleo african beef stew, african style beef stew, healthy african beef stew, gluten free beef stew recipe, easy gluten free beef stew recipe, african stew recipes, aftrican cabbage stew, african curry beef stew, african dishes, healthy african dishes, instant pot african beef stew, whole30 african recipes, paleo african recipes

Valerie Skinner is a Whole30 approved personal chef & recipe developer that bridges the gap between healthy eating and busy lives by providing simple healthy meals and recipes for you and your family.Charleston Personal Chef Thyme and JOY

Lets Connect!

Check out my Podcast: Food Conversations

Email me: thymeandjoy@gmail.com

Follow me on Instagram

Join my community on Facebook

See what I’m pinning on Pinterest

Tomato Basil Chicken

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This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

I grew up on the Jersey Shore where we had SAUCE for dinner every Sunday night and on major holidays. Red sauce or sometimes called Gravy (which is fucking weird to me) is an Italian American staple and reminds me of growing up.

Truthfully, it’s been ages since I’ve made a traditional Italian sauce like my mother and grandmothers used to make. 

Moving away from New Jersey after culinary school, my cuisine choices changed drastically from the fresh island food of Hawaii to the dense comfort food of the south here in Charleston.

Sometimes people think that making a marinara sauce is hard, but really it’s not.  In fact, this tomato basil chicken can all be made in one pan!

How to make Tomato Basil Chicken:

First you have to cook the chicken in the pan by itself.  Season it well then pan sear it until it’s cooked through. Set aside.

Then it’s time for your pan sauce.  Saute your garlic and onion then add crushed tomatoes, basil, coconut milk and some salt and pepper and let it simmer away after adding back the chicken.

The result is a tomato basil chicken that is easy and made with simple ingredients.

This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

Why is there coconut milk in Tomato Basil Chicken?

Canned coconut milk is a great way to thicken soups and sauces to make them dairy free.  Coconut milk purchased should be unsweetened with out any sugar or preservatives that are not whole30 approved. 

The brand Thai Kitchen is my favorite coconut milk to use in dairy free cooking.

The flavor of coconut in this dish will disappear after simmering the sauce for 20 minutes. 

Can you eat noodles during Whole30?

This recipe was made with those doing a low carb diet or a round of whole30.  Pasta is not approved on a round of whole30 nor is it approved for those doing keto or low carb.   

There are plenty of pasta alternatives for whole30 and keto ways of eating including:

I prefer zucchini noodles or spaghetti squash noodles with this Tomato Basil Chicken

Whole30 Canned Tomatoes? Is that allowed?

Canned tomatoes are compliant on a round of Whole30 but make sure you check your labels for ingredients. They should definitely not contain sugar or other chemicals sometimes found in popular brands. 

Check out this official forum post about Whole30 tomato paste and Whole30 canned tomatoes HERE.

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Tomato Basil Chicken

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This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

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This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

Tomato Basil Chicken

  • Author: Valerie Skinner | Thyme and JOY
  • Prep Time: 10 minutes
  • Cook Time: 45
  • Total Time: 55 minutes
  • Yield: 4 servings
  • Category: dinner, lunch, protein
  • Method: pan, stovetop
  • Cuisine: italian, american
Print Recipe

Description

This tomato basil chicken makes a perfect easy pan marinara sauce that anyone can accomplish.  Using canned crushed tomatoes, basil, garlic, onion it is low carb, paleo, gluten free and whole30 compliant. 

Ingredients

For Chicken:

  • 1 lb Chicken Breasts (boneless, skinless)
  • 1 tsp Garlic Powder
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 2 tsp Olive Oil

For Tomato Basil Sauce:

  • 1 can Crushed Tomatoes (14oz)
  • 1 small White Onion, diced
  • 2 tsp Fresh Garlic, minced
  • 1 cup Basil (loose packed and chopped)
  • 5 oz Unsweetened Coconut Milk
  • 2 tsp Olive Oil
  • 1/2 tsp Salt
  • 1/4 tsp Ground Black Pepper

Instructions

For Chicken Breasts:

  1. Slice your chicken breast length wise in to thin cutlets
  2. Season with salt, pepper and garlic powder
  3. Add 2 tsp olive oil to a large skillet and heat over medium high heat
  4. Add seasoned chicken cutlets and cook about 4-5 minutes on each side or until cooked through.
  5. Once chicken is cooked, set aside on a plate and keep the pan hot

For Tomato Basil Sauce

  1. Add 2 tsp of oil to the pan that chicken was cooked in along with garlic and onion.  Saute for 5 minutes or until everything begins to soften
  2. Add 1 can of crushed tomatoes and half of the chopped basil, stir and bring the sauce to a boil continuing to stir.  Once sauce is boiling, bring it down to a simmer and stir in coconut milk.
  3. Add chicken breasts back into sauce and simmer on low heat for about 20 minutes or until raw tomato and coconut milk is cooked through.
  4. Serve over pasta, spaghetti squash or zucchini noodles and top with the remaining fresh basil.

Nutrition

  • Serving Size: 1 serving
  • Calories: 248

Keywords: whole30 canned tomatoes, whole30 coconut milk, whole 30 chicken recipes, tomato basil chicken, chicken tomato basil recipe, chicken tomato recipe, chicken and tomato recipes