Keto baked salmon with lemon and butter
Carbs: 1 per serving, 6 servings
Ingredients
Instructions
Instructions are for 6 servings. Please modify as needed.
1. Preheat the oven to 400°F (200°C).
2. Grease a large baking dish with olive oil. Place the salmon, with the skin-side down, in the prepared baking dish. Generously season with salt and pepper.
3. Slice the lemon thinly and place on top of the salmon. Cover with half of the butter in thin slices.
4. Bake on middle rack for about 20–30 minutes, or until the salmon is opaque and flakes easily with a fork.
5. Heat the rest of the butter in a small sauce pan until it starts to bubble. Remove from heat and let cool a little. Gently add some lemon juice.
6. Serve the fish with the lemon butter and a side dish of your choice. See below for suggestions.
Tip!
You can also use lemon zest in the butter. It’s fresh and gorgeous!
Keto Asian cabbage stir-fry
Carbs: 10 per serving, 4 serving
Ingredients
Wasabi mayonnaise
Instructions
Tip!
Want variety? Replace the beef with ground chicken, pork or lamb
Keto pesto chicken casserole with feta cheese and olives
Carbs: 7 grams per serving, 4 servings
Ingredients
For serving
Instructions
Instructions are for 4 servings. Please modify as needed.
1. Preheat the oven to 400°F (200°C).
2. Cut the chicken thighs or filets into pieces. Season with salt and pepper and fry in butter until golden brown.
3. Mix pesto and heavy cream in a bowl.
4. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.
5. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.
Tip!
A simple side dish of field greens or crunchy romaine complements the rich flavors. Or, lightly sautéed asparagus or green beans work, too
Keto meat pie
Carbs: 7 g per serving, 6 servings
Ingredients
Pie crust
Instructions
Instructions are for 6 servings. Please modify as needed.
Tip!
This is an easily worked dairy-free pie crust. Here, we have filled it with meat and a cover of cottage cheese and cheese, but you can use any filling you like!
Keto quesadillas
Carbs: 5 per serving, 3 servings
Ingredients
Low-carb tortillas
· 2 eggs
· 2 egg whites
· 6 oz. cream cheese
· 1½ teaspoons ground psyllium husk powder
· 1 tablespoon coconut flour
· ½ teaspoon salt
Filling
· 5 oz. shredded cheese
· 1 oz. leafy greens
· 1 tablespoon olive oil, for frying
Tortillas
1. Preheat the oven to 400°F (200°C).
2. Beat the eggs and egg whites together until fluffy. (2-3 minutes with a mixer should do the trick.) Add the cream cheese and continue to beat until the batter is smooth.
3. Combine the salt, psyllium husk powder, and coconut flour in a small bowl and mix well. Add this flour mixture one spoonful at a time into the batter while beating. When combined, let the batter sit for a few minutes. It should be thick like pancake batter. Your brand of psyllium husk powder affects this step — be patient… If it does not thicken enough, add more powder next time.
4. Place parchment paper on two baking sheets. Pour three circles on each sheet, for a total of six tortillas. Use a spatula to spread the batter into thin, ¼ inch thick rounds. Each tortilla should be about 5" across.
5. Bake on the upper rack for about 5 minutes. The tortillas turn a little brown around the edges when done. Keep your eye on the oven—don’t let these tasty creations burn on the bottom!
Quesadillas
1. Place three tortillas on a large cutting board. Spoon half the grated cheese on the tortillas.
2. Add a handful of leafy greens, sprinkle with remaining cheese, and top with another tortilla.
3. Heat a small, non-stick skillet. Add oil (or butter) if desired. Fry each quesadilla for about a minute on each side. You’ll know it’s done when the cheese melts.
4. Cut quesadillas into wedges and serve.
Keto Chinese pork with Brussels sprouts
7 carbs per serving, 4 servings
Ingredients
· 1-1⁄3 lbs pork belly
· 2 tablespoons tamari soy sauce
· 1 tablespoon rice vinegar
· 2 garlic cloves
· 3 oz. butter or coconut oil
· 1 lb Brussels sprouts
· ½ leek
· salt and ground black pepper
Instructions
1. Cut the pork belly into bite-sized pieces.
2. Mix soy sauce and rice vinegar in a small bowl. Add the pork and stir to cover. Set aside to marinate for at least 10 minutes, or longer if you have time.
3. Rinse and trim the Brussels sprouts. Cut in halves or quarters depending upon their size.
4. Place a pan over medium-high heat and add half of the butter. Smash the garlic cloves and add them along with the Brussels sprouts. Fry until golden brown. Season with salt and pepper to taste. Remove from the pan and set aside for later.
5. In the same pan, add the remaining butter and sauté the pork until golden brown and thoroughly cooked through. Add the cooked Brussels sprouts to the pan and mix. Finally sprinkle on thinly sliced leeks. Give it all a stir and serve.
Tip!
For a gluten-free and soy-free alternative to soy sauce, try coconut aminos; check the label, but expect about one gram net carbs per teaspoon, so go easy.
Cajun Crab Casserole
4 carbs per serving, 4 servings
Ingredients
· 1 oz. butter, for frying
· 1 yellow onion
· 51⁄3 oz. celery stalks
· 1¼ cups mayonnaise
· 4 eggs
· 2⁄3 lb shredded cheese
· 1 lb canned crab meat (120 g/can, drained)
· 2 teaspoons paprika powder
· ¼ teaspoon cayenne pepper
· salt and pepper
For serving
· 3 oz. leafy greens
· 2 tablespoons olive oil
Instructions
1. Preheat the oven to 400°F (200°C).
2. Chop onion and celery finely and fry in butter until translucent. Salt and pepper to taste.
3. In a separate bowl, add mayonnaise, eggs, crab meat, seasonings and ⅔ of the shredded cheese. Add the fried onion and celery. Stir to combine and season to taste.
4. Add the mix to a greased baking dish. Add remaining cheese on top and bake for about 20 minutes or until golden brown.
5. Serve with salad and olive oil.
Keto chicken fajita bowl
Have it both ways. A warm and satisfying meal, and a fresh salad, rolled into one. You decide. 4 servings
Ingredients
· 1 yellow onion
· 1 green bell pepper
· 3 oz. butter
· 1½ lbs boneless chicken thighs
· 2 tablespoons Tex-Mex seasoning
· 10 oz. Romaine lettuce
· 5 oz. Mexican cheese
· 2 avocados
· 5 oz. cherry tomatoes
· 4 tablespoons fresh cilantro
· salt and pepper
· 1 cup sour cream (optional)
Instructions
1. Prepare the toppings: Tear the lettuce, chop tomatoes, dice avocados, and clean and chop the cilantro. Grate the cheese if not pre-shredded. Set aside.
2. Slice onion and pepper fairly thin.
3. On a separate cutting board with a clean knife, cut the chicken into thin strips.
4. Fry the chicken in butter in a large skillet over medium high heat. Season with salt and pepper to taste. When the chicken is almost cooked through, add onion, pepper and Tex-Mex seasoning.
5. Lower the heat and continue to fry while stirring for a couple of minutes until the chicken is thoroughly cooked and the vegetables have softened just a bit.
6. Place lettuce in a bowl and add the chicken mixture. Add shredded cheese, diced avocado, chopped tomatoes, fresh cilantro and perhaps a dollop of sour cream.
Keto tuna salad with boiled eggs
A keto meal in fifteen minutes? Yes!
2 servings
Ingredients
· 4 oz. celery stalks
· 2 scallions
· 5 oz. tuna in olive oil
· ¾ cup mayonnaise
· ½ lemon, zest and juice
· 1 teaspoon Dijon mustard
· 4 eggs
· ½ lb Romaine lettuce
· 4 oz. cherry tomatoes
· 2 tablespoons olive oil
· salt and pepper
Instructions
1. Chop celery and scallions finely. Add to a medium-sized bowl together with tuna, lemon, mayonnaise and mustard. Stir to combine, and season with salt and pepper to taste. Set aside for later.
2. Add eggs to a sauce pan, and add water until it covers the eggs. Bring to a boil and let simmer for 5-6 minutes (soft-medium) or 8-10 minutes (hardboiled).
3. Place in ice-cold water immediately when done to make the eggs easier to peel. Divide them into wedges or halves.
4. Place tuna mix and eggs on a bed of romaine lettuce. Add tomatoes and drizzle olive oil on top. Season with salt and pepper to taste.
Keto mummy dogs
7 carbs per serving, 4 servings
Ingredients
· 8 tablespoons almond flour
· 4 tablespoons coconut flour
· ½ teaspoon salt
· 1 teaspoon baking powder
· 22⁄3 oz. butter
· 1½ cups shredded cheese
· 1 egg
· 1 lb sausages, of good quality (preferably shaped like hot dogs)
· 1 egg, for brushing the dough
Instructions
1. Preheat the oven to 350°F (175°C). Mix almond flour, coconut flour and baking powder in a bowl.
2. Melt the butter and cheese in a pan on low heat.
3. Stir thoroughly with a wooden spoon, for a smooth and flexible batter. It will take a few minutes.
4. Remove from the heat. Crack the egg and stir. Add the flour mixture and mix together into a firm dough.
5. Flatten into a rectangle, about 8×14 inches (20×35 cm).
6. Cut into 8 long strips, less than an inch wide (1.5–2 cm).
7. Wrap the dough strips around the hot dog and brush with a whisked egg.
8. Place on a baking sheet lined with parchment paper and bake for 15–20 minutes until the dough is golden brown. The hot dog will be done by then too.
Keto lasagna
9 carbs per serving, 6 servings
Ingredients
· 2 tablespoons olive oil
· 1 yellow onion
· 1 garlic clove
· 11⁄3 lbs ground beef
· 3 tablespoons tomato paste
· ½ tablespoon dried basil
· 1 teaspoon salt
· ¼ teaspoon ground black pepper
· ½ cup water
Keto pasta
· 8 eggs
· 2⁄3 lb cream cheese
· 1 teaspoon salt
· 5 tablespoons ground psyllium husk powder
Cheese topping
· 2 cups crème fraiche or sour cream
· 5 oz. shredded cheese
· 2 oz. grated parmesan cheese
· ½ teaspoon salt
· ¼ teaspoon ground black pepper
· 8 tablespoons fresh parsley, finely chopped
Instructions
1. Start with the ground beef mixture, perhaps even the day before, for a more flavorful result.
2. Peel and finely chop onion and garlic and fry in olive oil until soft. Add the ground beef and fry until golden. Add tomato paste and spices.
3. Stir thoroughly and add water. Bring to a boil, lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated. Since the lasagna sheets used here doesn't soak up as much liquid as regular ones, the mixture should be quite dry.
4. Meanwhile, make the lasagna sheets according to instructions below.
5. Preheat the oven to 400°F (200°C). Mix shredded cheese with sour cream and most of the Parmesan cheese. Reserve one or two tablespoons for topping. Add salt and pepper and stir in the parsley.
6. Place lasagna sheets and pasta sauce in layers in a greased 9" x 13" baking dish.
7. Spread the sour cream mixture and the remaining parmesan cheese on top.
8. Bake in the oven for about 30 minutes or until the lasagna has a nicely browned surface. Serve with a green salad and your favorite dressing.
Lasagna sheets
1. Preheat the oven to 300°F (150°C). Add eggs, cream cheese and salt to a medium-sized bowl and mix into a smooth batter. Continue to whisk while adding in the ground psyllium husk powder, a little at a time. Let sit for a few minutes.
2. Spread the batter on a baking sheet lined with parchment paper using a spatula. Place another parchment paper on top and flatten with a rolling pin until the batter is at least 13" x 18" (33 x 45 cm). You can also divide into two batches and use another baking sheet for an even thinner pasta.
3. Let both pieces of parchment paper remain in place. Bake for about 10-12 minutes. Let cool and remove the paper, slice into sheets that fit your baking dish.
Keto quesadillas
5 carbs per serving, 3 servings
Ingredients
Low-carb tortillas
· 2 eggs
· 2 egg whites
· 6 oz. cream cheese
· 1½ teaspoons ground psyllium husk powder
· 1 tablespoon coconut flour
· ½ teaspoon salt
Filling
· 5 oz. shredded cheese
· 1 oz. leafy greens
· 1 tablespoon olive oil, for frying
Instructions
Tortillas
1. Preheat the oven to 400°F (200°C).
2. Beat the eggs and egg whites together until fluffy. (2-3 minutes with a mixer should do the trick.) Add the cream cheese and continue to beat until the batter is smooth.
3. Combine the salt, psyllium husk powder, and coconut flour in a small bowl and mix well. Add this flour mixture one spoonful at a time into the batter while beating. When combined, let the batter sit for a few minutes. It should be thick like pancake batter. Your brand of psyllium husk powder affects this step — be patient… If it does not thicken enough, add more powder next time.
4. Place parchment paper on two baking sheets. Pour three circles on each sheet, for a total of six tortillas. Use a spatula to spread the batter into thin, ¼ inch thick rounds. Each tortilla should be about 5" across.
5. Bake on the upper rack for about 5 minutes. The tortillas turn a little brown around the edges when done. Keep your eye on the oven—don’t let these tasty creations burn on the bottom!
Sausage with creamed green cabbage
12 carbs per serving, 4 servings
Ingredients
Fried chorizo
· 1½ lbs chorizo, or other high-quality sausage
· 2 tablespoons butter, for frying
Creamed green cabbage
· 1½ lbs green cabbage
· 2 oz. butter
· 1¼ cups heavy whipping cream
· salt and pepper
· 8 tablespoons fresh parsley, finely chopped
· ½ lemon, the zest
· 2 tablespoons chopped fresh parsley
Instructions
1. Fry or grill chorizo, according to package directions. If frying, cook chorizo in butter.
2. Shred the cabbage using a food processor, mandolin or sharp knife.
3. Sauté cabbage with remaining butter in a large frying pan over medium heat. Stir occasionally for a few minutes, until cabbage is golden brown.
4. Add heavy whipping cream, and bring to a light boil. Reduce heat, and let simmer until the cream is reduced. Season with salt and pepper.
5. Add parsley and lemon zest before serving.
Asian Style Meatballs
Ingredients:
Meatballs:
1 lbs Ground Pork
2 Green Onions, thinly sliced
1 tsp. Garlic, minced
1/2 tsp. Minced Ginger
2 tsp. Soy Sauce
2 tsp. Sesame Oil
Juice in 1/2 Lime
2 tsp. Chili Paste
2 tsp. Erythritol
1 tbsp. Rice Wine Vinegar
¼ Cup Pork Rinds
1 Large Egg, beaten
This makes 4 servings.
(6 Meatballs with Sauce)
Sauce:
2 Tbsp. Sugar Free Ketchup
1 Tbsp. Chili Garlic Paste
1 Tbsp. Lime Juice
1 tsp. Sesame Oil
1 tsp. Rice Vinegar
1 1/2 tsp. Soy Sauce
1 tsp. Erythritol
Instructions:
1. Preheat oven to 400F.
2. Combine all meatball ingredients and mix well with your
hands.
3. Form into 16-20 meatballs and place spread apart over a
foiled baking sheet.
4. Bake for 12-15 minutes or until internal temperature reaches
165F.
5. While they are baking, combine all ingredients for the sauce
and mix well.
6. When they come out of the oven, spoon a small amount
of sauce over each meatball and garnish with spring onion.
Each serving is:
30.7 Fats (g), 3.8 Net Carbs (g), 30.7 Protein (g)
Bacon Explosion
Ingredients:
10 slices bacon
1/2 Pound Jimmy Dean Hot
Sausage
3 cups spinach
3/4 - 1 Cup Cheddar Cheese
Montreal Southwest Seasoning
2 Tbsp. Salt (For Baking Pan)
Instructions:
1. Preheat the oven to 375 Convection or 400 regular bake.
1. Create a 5x5 bacon weave.
2. Season the bacon weave well with your favorite seasonings.
3. Roll out 1/2 pound Jimmy Dean sausage on some foil into
a square shape.
4. Transfer the sausage onto the bacon weave using the foil
as a vessel.
5. Position the sausage well so that it’s centered.
6. Add the cheese and spinach to the top of the sausage.
7. Transfer for the bacon roll onto a cooling rack inside a foiled
baking pan.
7. Roll the bacon weave as tightly as possible. You can season
the outside of the bacon weave if you want to at this point.
8. Bake for 50-60 minutes or until everything is well cooked inside
This makes 3 servings. Each serving is:
40,3 Fats (g), 2,8 Net Carbs (g), 29,3 Protein (g)
Calzone
Ingredients:
1/2 Cup Mozzarella
1/4 Cup Almond Flour
2 tbsp. Parmesan Cheese
1/2 Large Egg
1 tbsp. Cream Cheese
3/4 tsp. Italian Seasoning
pinch Salt
Instructions:
1. Have 3 separate bowls ready. In one add the almond flour,
Italian seasoning, salt, and parmesan cheese. In the other add
the mozzarella cheese. In the third, have the egg and cream
cheese.
2. Microwave the mozzarella for about 45-60 seconds for it
to melt and bubble.
3. Mix the mozzarella into the almond flour and parmesan to
create a dough.
4. Add the egg and and cream cheese, then mix well. You
should have a very sticky dough ball at the end.
5. Set the oven to broil.
6. Lay the dough flat on a cookie sheet lined with a silpat.
Pull it outward to create a pizza shape.
7. Broil on one side for 6 minutes.
8. Remove it from the oven and add extra mozzarella, tomato
sauce, and pepperoni.
9. Fold it in half and broil it for 5 minutes.
10. Flip it over and broil for an additional 3-4 minutes.
11. Let cool and enjoy!
This makes 1 serving. Each serving is:
48 Fats (g), 7.8 Net Carbs (g), 37.5 Protein (g)
Cauliflower Bhaji
Ingredients:
1 Head Cauliflower, riced
6 Slices Bacon
1/2 Onion
2 Cups Cheddar Cheese
1/3 Cup Parmesan Cheese
3 tbsp. Coconut Flour
1 tbsp. Curry Powder
1 tsp. Garlic, Minced
1/2 tsp. Cardamom
1/2 tsp. Turmeric
1/2 tsp. Coriander
1/4 tsp. Cayenne Pepper
2 tsp. Cumin
1 tsp. Smoked Paprika
Instructions:
1. Rice the cauliflower in a food processor.
2. Get as much excess moisture out of the cauliflower as possible,
using either paper towels or cheese cloth.
3. Add all the spices to the cauliflower and mix well.
4. Dice 6 slices of bacon very small. Cook until it’s crisp and
remove from the pan.
5. In the same pan, fry the diced onion in the bacon fat.
6. Add the bacon, onion, coconut flour, and cheeses to the
cauliflower and then mix well.
7. Add 1 scrambled egg to the mixture as a binder and mix
everything well again.
8. Heat 2 Tbsp. coconut oil in a pan on medium-high heat.
9. Grab a small handful of the cauliflower mixture, form into
patties and fry for 2-3 minutes on each side.
10. Rest on paper towels to cool, then serve.
This makes 24 servings. Each serving is:
5.4 Fats (g), 1.6 Net Carbs (g), 4.4 Protein (g)
Cowboy Chili Casserole
Ingredients:
1 lb. Ground Beef
1/2 lb. Ground Pork
1/2 Onion
1/2 Green Bell Pepper
1/4 Cup beef broth
3 tbsp. Organic Tomato Paste
1 tbsp. Olive Oil
2 tsp. Garlic
2 tsp. Chili Powder
1 tsp. Cumin
1 1/4 tsp. Oregano
1 tsp. Worcestershire
1 tsp. Salt
1 tsp. Pepper
1/2 tsp. Cayenne
1/2 tsp. Liquid smoke
Instructions:
1. Preheat the oven to 350F.
2. Season the ground beef and pork with salt and pepper. Put
the ground beef and pork in a pan to brown.
3. As the beef and pork is cooking, dice up the onion and bell
pepper.
4. As the beef cooks, tilt the pan and collect excess fat with
a paper towel.
5. Once the beef and pork is browned, remove it and put it
into a baking pan.
6. Start frying the onions, peppers, and garlic in the fat. Once
finished, add them to the beef.
7. Add all the spices, tomato paste, and 1 cup of cheddar
cheese to the meat.
8. Mix everything together well, and then add the other 1
cup of cheddar cheese to the top of the casserole.
9. Bake for 25-30 minutes until cheese on top is thoroughly
melted.
10. You can broil the casserole for 3-5 minutes after if you
wanted more crisped cheese.
11. Cut into 9 pieces and serve.
This makes 4 servings. Each serving is:
41 Fats (g), 6 Net Carbs (g), 46 Protein (g)
Crispy Fried Wahoo
Ingredients:
3 Wahoo Filets
1 Large Egg
1/4 Cup Crushed Pork Rinds
2 Tbsp. Almond Flour
1 Tbsp. Coconut Oil
1/2 tsp. Paprika
1/4 tsp. Cayenne
1/4 tsp. Oregano
Sauce:
2 Tbsp. Dijon Mustard
1 Tbsp. Mayonnaise
1/2 Tbsp. Heavy Cream
Instructions:
1. Add about 1 cup of pork rinds to the food processor and
grind them down.
2. In a bowl, mix the pork rinds, almond flour, and spices.
3. Get a second bowl and crack 1 egg into it. Whisk it well.
4. Cut small filets of fish (about 3/4” thick) from the main
filet.
5. Dip the fish in the egg batter, then in the dry mix. Make
sure it gets coated on all sides.
6. In a pan, heat the coconut oil on medium-high.
7. Once the pan is hot, add the fish. You want an instant sizzle
to make sure it seals the edges.
8. Fry on one side for 1 1/2 minutes, then on the other for 1
minute.
9. Remove from pan and let rest.
10. Mix together the Dijon mustard, mayonnaise, and heavy
cream for the sauce.
11. Server fish with Dijon cream sauce and some chili paste
This makes 1 serving. (with sauce) Each serving is:
56.5 Fats (g), 1.7 Net Carbs (g), 81 Protein (g)
Keto Beef Stew
Ingredients:
2 lbs. Stew Meat
3 Cups Beef Stock
4 Oz. Tomato Paste (1/3 cup
or so)
2 Tbsp. Coconut Oil
1 tbsp. Butter
1 Medium Onion
1 tbsp. Minced Garlic
2 tsp. Worcestershire
1 tsp. Fish Sauce
1 tsp. Soy Sauce
Pinch Salt
Pinch Pepper
Instructions:
1. Dice the onions and garlic, measure out the tomato paste,
and cube the stew meat into about 1” cubes.
2. In a pan, heat 2 Tbsp. Coconut Oil. Once it’s hot add the
butter.
3. Let the butter sizzle for about 20 seconds, then add the
beef. Don’t overcrowd you pan.
4. Cook the beef well on all sides until it’s deeply browned.
Remove and continue cooking all the beef until it’s all finished.
5. With the leftover fat in the pan, add the onions and garlic
to the pan. Let their juices deglaze the stuck on bits.
6. Once the onions are cooked, add the tomato paste and
cook it into the onions for about a minute.
7. Add all the rest of the ingredients, including the beef and
its juices.
8. Bring this to a direct boil, then turn to low and simmer for
2 hours.
9. After 2 hours, remove the lid and simmer for 30-45 minutes
for the sauce to reduce.
This makes 5 servings. Each serving is:
21 Fats (g), 4,2 Net Carbs (g), 61 Protein (g)
Exotic Mojito Chicken
Ingredients:
1/4 Cup Olive Oil
1/2 Chopped Onion
1 tbsp. Kosher Salt
1 tbsp. Black Pepper
1 tbsp. Chopped Fresh Mint
2 tsp. Minced Garlic
2 tsp. Ground Cumin
2 tsp. Dried Oregano
Zest of 1 Lime
Juice of 1 Lime
Zest of 1 Orange
Juice of 1 Orange
Instructions:
1. Dice the mint and onion fine.
2. Prep the bone-in chicken breasts by cutting off any extra
grit, then put them in a Ziploc bag.
3. Add all the oil, spices, juices, and zest to the bag. Make
sure that all of the chicken is coated on both sides.
4. Put the bag in the fridge to marinade for 3-12 hours.
5. Preheat the oven to 375F.
6. Remove the chicken from the bag and lay it out in a baking
pan. You can keep the excess juice inside the bag or add it on
the chicken.
7. Bake at 375 for 15 minutes, then turn the oven to 400F
and continue baking for 25 minutes.
8. When the chicken is done, broil it for 5 minutes to make
the skin crisp.
9. Serve without extra juice.
This makes 3 servings. Each serving is:
29.7 Fats (g), 7.3 Net Carbs (g), 42.0 Protein (g)
Without Extra Sauce
29.7 Fats (g), 3.4 Net Carbs (g), 42 Protein (g)
Orange Chicken
Ingredients:
5 Chicken Breasts, Cubed
1/4 Cup Crushed BBQ Pork
Rinds
1/4 Cup Almond Flour
3 tbsp. Orange Juice
1 tbsp. Fish Sauce
2 tbsp. Soy Sauce
1 tbsp. Rice Vinegar
3 tbsp. Sugar Free Ketchup
1/3 tsp. Orange Extract
1/4 tsp. Xanthan Gum
7 Drops Liquid Stevia
Instructions:
1. Clean the chicken breasts off and cube them. Set aside for
later.
2. Prep the orange by zesting it completely then running the
juice through a strainer. Measure out 3 Tbsp. Orange Juice.
3. In a ramekin or small mixing bowl, combine all the ingredients
for the sauce. Mix well until the xanthan gum is completely
dissolved.
4. Crush the pork rinds and mix with the almond flour.
5. In a container, whisk 2 eggs well.
6. Dip all the chicken into the egg first, then the almond flour
and pork rinds. Make sure every piece is coated.
7. Heat 2 Tbsp. Coconut Oil in a pan on medium-high heat.
8. When the pan is hot, add the chicken. Don’t overcrowd the
pan, do this in batches.
9. Cook the chicken until it’s browned on all sides. Remove
and cool on a paper towel.
10. When serving, add the sauce onto the chicken. Garnish
with extra lemon zest and red pepper flakes.
This makes 3 servings. Each serving is:
11.7 Fats (g), 3.7 Net Carbs (g), 61.3 Protein (g)
Seared Ahi Tuna Filets
Ingredients:
2 Ahi Tuna Filets
1/4 Cup Soy Sauce
2 tsp. Salt
2 tsp. Chili Powder
2 Tbsp. Soy Sauce
1 1/2 tsp. Chili Paste
Squeeze Lime Juice
Instructions:
1. Pour the soy sauce over the tuna steaks. Lightly rub it into
the skin.
2. Turn the steaks over and do the same.
3. Lightly season each steak on both sides by adding salt and
chili powder.
4. Turn the grill to medium-high heat.
5. Once the grill is hot enough, add the steaks and cook for 3
minutes on one side.
6. Flip it and cook for an additional 2 minutes.
7. Turn the fish 90 degrees to get a cross pattern. Cook for 1
more minute.
8. Flip the fish and cook for an additional 1 minute.
9. Mix together the ingredients for the sauce and slice thin.
This makes 3 servings. Each serving is:
2.0 Fats (g), 0.4 Net Carbs (g), 88.3 Protein (g)
Buffalo Chicken Jalapeno Popper Casserole
INGREDIENTS:
6 Chicken Thighs, Bone-in and
Skin-on (~24 oz.)
3 oz. Bacon Odds and Ends
3 medium Jalapeno Peppers
10 oz. Cream Cheese
¼ cup Mayonnaise
6 oz. Shredded Cheddar Cheese
¼ cup Hot Sauce
Salt and Pepper to Taste
Instructions:
1. De-bone all chicken thighs and pre-heat oven to 400F. Season chicken thighs well with salt and pepper, then lay on a cooling rack over a cookie sheet wrapped in foil. Bake chicken thighs for 40 minutes at 400F.
2. Once your timer hits 20 minutes, start on the filling. Put bacon ends and pieces in a pan over medium heat.
3. Once bacon is mostly crisped, add jalapenos to the pan.
4. Once jalapenos are soft & cooked, add cream cheese, mayonnaise, & hot sauce to the pan. Mix together & season to taste.
5. Remove chicken from the oven and let cool slightly. Once they are cool enough, remove the skins from the chicken.
6. Lay chicken into a 9x12 casserole dish, spread cream cheese mixture over it, then top with cheddar cheese.
7. Bake for 10-15 minutes at 400F. Broil for 3-5 minutes to finish. Optional: Top with extra jalapenos before you broil.
8. Let cool for 5 minutes. Slice and serve!
Makes 4 servings. Each has:
Calories 508.3 - Fats 43.0g - Net Carbs 4.8g - Protein 27.3g
Chicken Parmesan
INGREDIENTS:
Chicken
3 Chicken Thighs, Bone-in & Skin-on (~12 oz.)
3 oz. Mozzarella Cheese
⅓ cup Almond Meal
¼ cup Parmesan Cheese
1 tsp. Italian Seasoning
¼ tsp. Red Pepper Flakes
½ tsp. Garlic
1 large Egg
2 Tbsp. Olive Oil
Marinara Sauce
2 Tbsp. Olive Oil
¾ cup Diced Tomatoes
½ tsp. Onion Powder
½ tsp. Garlic Powder
½ tsp. Italian Seasoning
Salt and Pepper to Taste
Instructions:
1. Grind up almond meal, parmesan cheese, and spices in a food processor.
2. Slice chicken thighs in half and pound them out into cutlets.
3. In a seperate container to the coating, crack an egg and whisk.
4. In a saucepan, combine all ingredients for the sauce and whisk together. Let this cook for at least 15 minutes while you are making the chicken.
5. Bread chicken cutlets by dipping into egg mixture, then dipping into the coating mixture. Set aside on a piece of foil.
6. Heat 1 Tbsp. olive oil in a pan and fry up the chicken until outside is crisp. Add oil as needed (about 2 Tbsp. in total).
7. Set pieces of chicken into a casserole dish, add sauce on top, and then sprinkle with mozzarella cheese. Broil for 4-6 minutes or until cheese is melted.
Makes 3 servings. Each has:
Calories 638.6 - Fats 53.0g - Net Carbs 5.4g - Protein 34.4g
Low Carb Zesty Chicken Nuggets
INGREDIENTS:
Chicken Nuggets
16 oz. Chicken Thighs, cut into pieces
1 large Egg
½ oz Pork Rinds
¼ cup Almond Meal
Zest 1 Lime
¼ tsp. Pepper
¼ tsp. Chili Powder
⅛ tsp. Onion Powder
⅛ tsp. Garlic Powder
¼ tsp. Red Chili Flakes
Dipping Sauce
½ cup Mayonnaise
½ tsp. Red Chili Flakes
1 Tbsp. Lime Juice
¼ tsp. Garlic Powder
⅛ tsp. Cumin
Instructions:
1. Preheat oven to 400F. Dry chicken off with a paper towel. Cut chicken thighs into bite size chunks and set aside.
2. In a food processor, combine pork rinds, almond meal, lime zest, & spices. Pulse until the mixture resembles fine crumbs.
3. Add processed crumbs into a bowl, then crack 1 egg in a second bowl. Whisk the egg well until no whites are seen. Add 1-2 tsp. water if needed.
4. Dip the chicken in the egg mixture, then dip into the crumb mixture. Coating each side well. Set on a cookie sheet that is covered with foil and has been sprayed with oil.
5. Bake for 15-18 minutes or until nuggets are golden brown on the tops. Once cooking, make the sauce by combining all ingredients together in a bowl.
Makes 4 servings. Each has:
Calories 428.5 - Fats 36.3g - Net Carbs 1.3g - Protein 24.0g
Inside-Out Bacon Burger
INGREDIENTS:
8 oz. Ground Beef (80/20)
2 oz. Bacon Ends and Pieces
1.5 oz. Cheddar Cheese
1 Tbsp. Soy Sauce
½ tsp. Onion Powder
½ tsp. Garlic Powder
2 tsp. Black Pepper
1¼ tsp. Salt
2 Tbsp. Ranch Dressing
Instructions:
1. In a cast iron skillet, cook all your bacon ends and pieces until crisp. Once cooked, remove and place on paper towel. Keep bacon grease in the skillet.
2. In a large mixing bowl, combine ground beef, ⅔ bacon, and seasonings.
3. Mix meat and spices together well, then form into 4 patties.
4. Place patties inside the skillet once fat is hot.
5. Cook about 3-4 minutes on each side, depending on the temperature you want.
6. Remove from pan, let rest for 3-5 minutes, and serve with cheddar cheese and leftover bacon.
Makes 2 servings. Each has:
Calories 597.0 - Fats 54.0g - Net Carbs 2.5g - Protein 29.0g
Stuffed Pork Tenderloin
INGREDIENTS:
Pork Tenderloin Stuffing
1 tsp. Salt
½ tsp. Pepper
1½ tsp. Onion Powder
1 tsp. Garlic Powder
2 tsp. Dried Thyme
2 tsp. Dried Rosemary
1 lb. Pork Sausage
6 oz. Mushrooms
3 oz. Spinach
Pork Tenderloin
1 lb. Pork Tenderloin
2 tsp. Salt
½ tsp. Pepper
½ tsp. Thyme
½ tsp. Rosemary
¼ tsp. Garlic Powder
¼ tsp. Onion Powder
Salt and Pepper to Taste
Roasted Red Radish
16 oz. Red Radish
¼ cup Olive Oil
1 tsp. Rosemary
Salt and Pepper to Taste
Instructions:
1. Butterfly the pork tenderloin & season on both sides with salt, pepper, onion powder, garlic powder, thyme, & rosemary.
2. Slice the mushrooms and preheat oven to 400F.
3. Cook the sausage over medium heat. Once the sausage starts to brown, break it up with a spatula and add the mushrooms and seasoning. Add the spinach to the pan for wilt for a moment.
4. Pour the mixture over the top of the tenderloin and spread out evenly. Roll the pork up and wrap with butchers netting or tie with twine. Cook this at 400F for 50-60 minutes or until thermometer reads 140F.
5. Slice all of your radish in half and place into a bag with olive oil and seasoning. Let this sit while the pork cooks.
6. Once the pork is cooked, remove from the oven and turn oven to 450F. Wrap pork in foil to rest and roast radish for 30 minutes. Serve with pork immediately.
Makes 5 servings. Each has:
Calories 558.2 - Fats 43.8g - Net Carbs 4.2g - Protein 34.6g
Jalapeno Popper Soup
INGREDIENTS:
2 Chicken Thighs
1 Tbsp. Olive Oil
2 Jalapeno Peppers, Seeded and Diced
½ tsp. Garlic Powder
½ tsp. Onion Powder
1 tsp. Dried Cilantro
Salt and Pepper to Taste
3 oz. Cream Cheese
2 oz. Cheddar Cheese
2 oz. Bacon Ends and Pieces
Instructions:
1. Preheat oven to 400F. De-bone chicken thighs, season with salt and pepper, then bake at 400F for 50-55 minutes.
2. Heat olive oil on the stove over medium-high heat. Once hot, add chicken bones to pot and fry for 5 minutes.
3. Add diced jalapeno peppers to the pot, then cook for and additional 3-4 minutes.
4. Add broth and spices to the pot and stir until pan is deglazed. Simmer until chicken thighs are cooked.
5. Remove the crispy chicken skin from the thighs. Remove chicken bones from the broth and discard.
6. Use an immersion blender to puree the jalapenos into the broth. Shred chicken meat and add to the pot. Let this simmer for 10-15 minutes.
7. Add cream cheese & cheddar cheese to the soup and stir while simmering for 5 minutes, or until all cheese has dissolved.
8. Cook bacon ends & pieces over medium-high heat until crisp. Lay to rest on paper towels to crisp up. Garnish on top of soup.
Makes 3 servings. Each has:
Calories 563.0 - Fats 48.7g - Net Carbs 2.3g - Protein 28.3g
Not Your Caveman’s Chili
INGREDIENTS:
8 oz. Stew Meat
8 oz. Ground Beef (80/20)
1 tsp. Onion Powder
1 Medium Green Pepper
1 Cup Beef Broth
⅓ Cup Organic Tomato Paste
2 Tbsp. Soy Sauce
2 Tbsp. Olive Oil
2 Tbsp. + 1 tsp. Chili Powder
1½ tsp. Cumin
3/4 tsp. Garlic Powder
2 tsp. Paprika
1 tsp. Oregano
1 tsp. Red Chili Flakes
1 cup Strong Coffee
Instructions:
1. Chop stew meat into small cubes and set aside. Chop pepper into small pieces.
2. Combine all spices together to make sauce.
3. Sautee cubed beef in a pan until browned, transfer to a slow cooker. Repeat with the ground beef.
4. Sautee pepper in the remaining fat in the pan until soft.
5. Add everything to the slow cooker and mix together.
6. Simmer for 2½ hours on high, or 5 hours on low. Then, remove lid and simmer for 20-30 minutes on high.
Makes 2 servings. Each has:
Calories 378.5 – Fats 28.8g – Net Carbs 4.8g – Protein 23.8g
Creamy Tarragon Chicken
INGREDIENTS:
5 oz. Chicken Breast
1 Tbsp. Olive Oil
¼ small Onion, sliced thin
3 oz. Mushrooms
½ cup Chicken Broth
¼ cup Heavy Cream
1 tsp. Brown Mustard
½ tsp. Dried Tarragon
Salt and Pepper to Taste
Instructions:
1. Cut the chicken into cubes and season with salt and pepper.
2. Heat olive oil over medium-high heat. Add chicken to the pan and brown on each side. Remove chicken from the pan and set aside on a plate.
3. Add mushrooms to the pan and cook until soft. Once soft, add onion and let cook until translucent.
4. Add chicken broth to the pan and allow to reduce slightly, about 3-4 minutes.
5. Add heavy cream, brown mustard, dried tarragon, and salt and pepper (to taste) to the pan. Mix together, then add the chicken to the pan Let this reduce slightly. About 3-5 more minutes.
Makes 1 serving, which has:
Calories 490.0 - Fats 40g - Net Carbs 5g - Protein 33.0g
Oven “Grilled” Asian Chicken Thighs
INGREDIENTS:
2 6 oz. Chicken Thighs (Bone In, Skin On)
½ Tbsp. Olive Oil
1 Tbsp. Reduced Sugar Ketchup
1 Tbsp. Rice Wine Vinegar
2 tsp. Sriracha
½ tsp. Minced Garlic
½ tsp. Minced Ginger
¼ tsp. Xanthan Gum
Salt and Pepper to Taste
Instructions:
1. Preheat oven to 425F. Debone the chicken thighs, and pat dry. Season skin side with salt and pepper.
2. Mix all sauce ingredients together in a small container until a thick paste is formed.
3. Coat the chicken with sauce on both top and bottom. Then lay on a wire rack over a baking sheet covered in foil.
4. Bake for 40-50 minutes until skin is crisp and charring appears. Remove from oven and let rest.
Makes 2 servings. Each has:
Calories 401.5 - Fats 29.5g - Net Carbs 2.0g - Protein 29.5g
Salmon with Tarragon Dill Cream Sauce
INGREDIENTS:
4 oz. Salmon Filet
¾ tsp. Dried Tarragon
¾ tsp. Dried Dill Weed
2 Tbsp. Butter
2 Tbsp. Heavy Cream
Instructions:
1. Season meat of fish with spices and skin side with salt and pepper.
2. Heat skillet over medium-high heat. Once hot, add salmon skin side down.
3. Allow salmon to cook for 4-6 minutes while skin crisps up. Once the skin is crisp, reduce to low heat and flip salmon.
4. Cook salmon until done according to taste, generally about 7-15 minutes over low heat.
5. Remove salmon from the pan and set aside. Add butter and spices to the pan and let brown. Once browned, add cream and mix together. Serve sauce on top of salmon.
Makes 1 serving, which has:
Calories 511 - Fats 44.5g - Net Carbs 1.5g - Protein 22.5g
Stuffed Poblano Pepper
INGREDIENTS:
Stuffed Poblano Pepper
¼ lb. Ground Pork
1 tsp. Olive Oil
1 Poblano Pepper
2 Tbsp. Small Onion, chopped
¼ Vine Tomato
2 Baby Bella Mushrooms
1 Tbsp. Cilantro, chopped
¼ tsp. Cumin
¼ tsp. Chili Powder
Salt and Pepper
Herbed Cream Cheese
2 oz. Cream Cheese
1 Tbsp. Basil, chopped
¼ tsp. Dried Parsley
Salt and Pepper
Instructions:
1. Broil poblano in the oven for about 6-10 minutes. Every 1-2 minutes, move it around and flip to get consistent char marks on each side.
2. Saute pork until browned – season with salt, pepper, cumin, and chili powder.
3. Add diced onion to soften up. Mix everything together, then add the sliced mushrooms.
4. Once mushrooms have absorbed the fats in the pan, add the chopped cilantro and diced tomato to the pan. Cook for another 1-2 minutes.
5. Spoon pork mixture into poblano and bake at 350 for 6-8 minutes.
6. Mix together cream cheese, herbs, and salt and pepper to taste. Roll into a ball and serve alongside poblano pepper.
Makes 1 serving, which has:
Calories 378.0 – Fats 28.0g – Net Carbs 5.0g – Protein 21.25g
Chicken Jalapeno Poppers
INGREDIENTS:
3 oz. Rotisserie Chicken, shredded
3 oz. Cream Cheese
1 oz. Mozzarella Cheese
9 medium Jalapeno Peppers
¼ tsp. Salt
¼ tsp. Pepper
½ tsp. Mrs. Dash
9 slices Bacon (oven-baked, fat rendered)
Instructions:
Note: Bacon should be partially cooked and soft to the touch. You want to be able to wrap the bacon around the jalapenos.
1. Preheat oven to 400F. Slice all jalapenos in half, then use a spoon to scrape out the seeds of the peppers.
2. In a bowl, mix together cream cheese, mozzarella cheese, shredded chicken and spices.
3. Pack cream cheese mixture into peppers and place other half of pepper on top to close peppers up again.
4. Wrap each pepper in 1 slice of bacon, starting from the bottom and working up.
5. Bake for 20-25 minutes, then broil for an additional 2-3 minutes.
Makes 3 servings. Each has:
Calories 369.3 - Fats 28.5g - Net Carbs 2.7g - Protein 21.7g
Bacon Jalapeno Mug Cake
INGREDIENTS:
2 Tbsp. Almond Flour
1 Tbsp. Golden Flaxseed Meal
2 Tbsp. Butter
1 large Egg
1 Slice Bacon, cooked
½ Jalapeno Pepper
½ tsp. Baking Powder
¼ tsp. Salt
Instructions:
1. Mix all ingredients together inside of a mug.
2. Microwave for 75 seconds on high (power level 10).
3. Lightly slam cup against a plate to take the mug cake out. Garnish with jalapeno (optional) and serve.
Makes 1 serving, which has:
Calories 429.0 - Fats39.0g - Net Carbs 3.2g - Protein 14.5g
Low carb Chicken Curry
INGREDIENTS:
2 Tbsp. Coconut Oil
1 inch Ginger
1 Green Chilli
2 Shallots
2 cloves Garlic
1 tsp. Turmeric Powder
1 stalk Lemongrass
4 Chicken Drumsticks (~17 oz.)
¼ cup Coconut Milk
⅓ cup Water
½ tsp. Salt
1 Tbsp. chopped Cilantro
Instruction:
1. Bruise lemongrass by hitting it. Set aside.
2. Pound ginger, green chile, shallots and garlic with a mortar and pestle (or blend them).
3. Saute the pounded ingredients in coconut oil on medium heat.
4. After 3-4 minutes, add turmeric powder & the bruised lemongrass, & saute again. Once fragrant, add chicken & mix well.
5. Pour in coconut milk & water & mix well. Add salt & simmer while covered for about 30 minutes or until chicken is cooked.
6. Sprinkle cilantro over the top and serve!
Makes 2 servings. Each has:
Calories 525.8 – Fats 37.3g – Net Carbs 5.5g – Protein 39.4g
Keto Cheeseburger Muffins
INGREDIENTS:
Cheeseburger Muffin Buns
¼ cup Blanched Almond Flour
¼ cup Flaxseed Meal
½ tsp. Baking Powder
¼ tsp. Salt
⅛ tsp. Pepper
1 large Egg
2 Tbsp. Sour Cream
Toppings
0.75 oz. Cheddar Cheese
½ Baby Dill Pickle
1 Tbsp. Reduced Sugar Ketchup
1 Tbsp. Mustard
Hamburger Filling
8 oz. Ground Beef
¼ tsp. Onion Powder
¼ tsp. Garlic Powder
1 Tbsp. Tomato Paste
Salt and Pepper to Taste
Instructions:
1. Measure out the ground beef and place into a hot pan. Season with salt and pepper.
2. Cook beef until browned on the bottom, then season with onion powder, garlic powder, and tomato paste. Mix together and turn off the heat. You should be left with “rare” (only semi-cooked) ground beef.
3. Mix together the dry ingredients for the muffins and preheat oven to 350F.
4. Add wet ingredients into the muffin mixture and mix well.
5. Divide up the mixture for the muffins into silicone muffin cups (or well greased muffin pan). Indent the muffin using your finger or a spoon to give space for the ground beef. Then, fill each muffin with ground beef mixture.
6. Bake for 15-20 minutes or until muffins are browned slightly on the outside.
7. Remove from the oven and top with some cheese, then broil for an additional 1-3 minutes.
8. Let cool for 5-10 minutes, then remove from the silicone muffin cups (or well greased muffin pan).
9. Serve and enjoy! Top with chopped pickles, ketchup, mustard or your favorite condiments!
Makes 2 servings. Each has:
Calories 553.5 - Fats 41.8g - Net Carbs 4.4g - Protein 32.0g
Bacon Cheeseburger Soup
INGREDIENTS:
2 slices Bacon
8 oz. Ground Beef (80/20)
1 Tbsp. Butter
2½ cups Beef Broth
½ tsp. Garlic Powder
½ tsp. Onion Powder
2 tsp. Brown Mustard
¾ tsp. Kosher Salt
½ tsp. Black Pepper
¼ tsp. Red Pepper Flakes
¾ tsp. Cumin
¾ tsp. Chili Powder
2 Tbsp. Tomato Paste
1 medium Dill Pickle
½ cup Shredded Cheddar
2 oz. Cream Cheese
⅓ cup Heavy Cream
Instructions:
1. Cook bacon in a pan until crispy, then set aside.
2. Add ground beef in the bacon fat and cook until browned on one side, flip and brown on other side.
3. Transfer beef to a pot, & move it to the sides. Add butter and spices to the pan and let the spices sweat for 30-45 seconds.
4. Add beef broth, tomato paste, cream cheese, and pickles to the pot and let cook for a few minutes until melted.
5. Mix everything together, cover the pot, and turn to low heat. Cook for 20-30 minutes.
6. Turn stove off, then finish with heavy cream and crumbled bacon. Stir well and serve.
Makes 3 servings. Each has:
Calories 561.0 – Fats 47.3g – Net Carbs 4.3g – Protein 25.3g
Buffalo Chicken Jalapeno Popper Casserole
INGREDIENTS:
4 small Chicken Thighs
4 slices Bacon
1 medium Jalapeno
6 oz. Cream Cheese
2 Tbsp. Mayonnaise
2 oz. Shredded Cheddar
1 oz. Mozzarella Cheese
3 Tbsp. Frank’s Hot sauce
Salt and Pepper to Taste
Instructions:
1. Debone all chicken thighs and preheat oven to 400F. Season chicken thighs well with salt and pepper, then lay on a cooling rack over a cookie sheet wrapped in foil. Bake chicken thighs for 40 minutes at 400F.
2. Once your timer hits 20 minutes, start on the filling. Chop bacon into pieces and put into a pan over medium heat.
3. Once bacon is mostly crisped, add jalapenos to the pan.
4. Once jalapenos are soft and cooked, add cream cheese, mayonnaise, and Frank’s red hot to the pan. Mix together and season to taste.
5. Remove chicken from the oven and let cool slightly. Once they are cool enough, remove the skins from the chicken.
6. Lay chicken into a 9x9 casserole dish, then spread cream cheese mixture over it, then top with cheddar & mozzarella cheese.
7. Bake for 10-15 minutes at 400F. Broil for 3-5 minutes to finish. Optional: Top with extra jalapenos before you broil.
8. Let cool for 5 minutes. Slice and serve!
Makes 4 servings. Each has:
Calories 508.3 - Fats 43.0g - Net Carbs 4.8g - Protein 2
Jalapeño Popper Pizza
Ingredients:
Crust
· 2 cups shredded mozzarella cheese
· ¾ cups almond flour
· ½ teaspoon oregano
· ½ teaspoon paprika
· ½ teaspoon red chili flakes
· ½ teaspoon pepper
Toppings
· 1 tablespoon tomato paste
· ? cup bacon bits
· ? cup chopped jalapeno peppers
· 11 teaspoon cream cheese
· ½ teaspoon garlic powder
· 3 tablespoons chopped chives
Instruction:
1. In a microwave-safe bowl, place your mozzarella cheese. Add the oregano, paprika, red chili flakes, and pepper.
2. Heat the cheese up in the microwave, for approximately one minute, or until it has melted.
3. Stir your almond flour into the cheese, mixing until a dough has been formed.
4. Place your dough onto a piece of parchment paper and a pizza tray if you have one. Although, it’s not necessary, it’s just for stabilization when transferring to the oven.Using your hands, knead the dough together.
5. Using a rolling pin, roll the dough into a circle shape. Roll the edges of the dough 2 inches towards the center of the pizza to make a crust.
6. Place a dollop of tomato paste onto the dough, spreading it around with a spoon.
7. Using a teaspoon, place ½ chunks of cream cheese around the pizza. Top with jalapenos, bacon, chives and garlic powder.
8. Cook at 350°F for 30-40 minutes.
Salted Egg Yolk and Curry Leaf Oven Baked Chicken Lollipop
Ingredients:
· 780 grams skin-on chicken drumettes
· 1 teaspoon kosher salt
· 1/2 teaspoon fresh ground black pepper
· 1 teaspoons baking powder
· 3 tablespoons salted butter
· 1 tablespoon coconut oil
· 2 cloves garlic, crushed
· 10 medium curry leaves
· 2 tablespoons salted duck egg yolk powder
· 1 medium red bird's eye chili
Instruction:
Overnight Cured Egg Yolk Powder
1. Separate the eggs. Set aside the whites for another use. Sprinkle a layer of fine salt into half of the cracked egg shells, then gently transfer the yolks into the shells. Completely cover the yolks with another layer of fine salt. Wrap in plastic and refrigerate overnight.
2. When ready to use, rinse the salt with cold running water. Dry off on paper towels. They will look bright, almost translucent orange. To make into powder, place yolks on a sheet tray and bake for 10 minutes at 300°F. Pull out of the oven, mash, and return to the oven to cook for another 5 minutes. Turn oven off. Transfer cooked egg yolks to a food processor and pulse until fine. Transfer powder back into a sheet tray and spread powder into an even layer. Return to the oven and leave to dry. You’ll know it’s ready when the powder does not stick to your fingers. Store in an airtight container and refrigerate if not using right away.
Chicken Lollipops
3. Using a pair of sharp kitchen shears, clip the skin from the bottom of the drumettes. Push the meat and skin down towards the opposite end of the bone to create the lollipop shape.
4. Lightly season with salt and pepper. Coat in baking powder.
5. Lay on a greased rack (this will ensure that the crispy skins will not stick when baked) for air circulation. Refrigerate for a minimum of 4 hours, best overnight. When the chicken lollipops feel “tacky”, they're ready for baking.
6. Bake at 450°F for 30-35 minutes. Note that each oven is different so check every so often. Once golden, flip, and bake for another 10-15 minutes.
Salted Egg Yolk and Curry Sauce
7. Over medium heat, melt butter, and coconut oil. Add garlic and sliced chili. Cook until aromatic. Add salted egg yolk powder. Note that once the powder (or cooked and mashed egg yolk) hits the hot butter, it will start to foam.
8. Add curry leaves and cook until the foam settles and the sauce turns mustard-y in color.
9. To serve, coat the chicken lollipops with sauce. Enjoy!
This makes a total of 4 servings of Salted Egg Yolk and Curry Leaf Oven Baked Chicken Lollipop. Each serving comes out to be:
441 Calories, 30.43g Fats, 2.16g Net Carbs, and 38.12g Protein.
Bacon Wrapped Chicken Bombs
Ingredients:
· 2 pounds (about 3) boneless, skinless, chicken breasts
· 10 ounces frozen spinach
· 4 ounces cream cheese, softened
· ½ cup full-fat ricotta
· Salt and pepper to taste
· 12 slices bacon
Instruction
1. Thaw the spinach out and wring as much water out of it as possible. Preheat your oven to 375°F.
2. Mix the spinach with the cream cheese and full fat ricotta. Season with salt and pepper to taste.
3. Cut the chicken breasts in half as shown. You want them to still be thick enough to cut pouches into.
4. Carefully cut pockets into one of the ends of each piece of chicken. If you accidentally cut through all the way a little filling might squeeze out, but it's not a big deal. Bacon can fix everything. Stuff the pockets with the cheese filling.
5. Tightly wrap two slices of bacon around each piece of chicken. Try and seal up the open end and any holes where filling might seep out. However, don't wrap it so tight that the chicken folds in on itself or you might have difficulty cooking it through.
6. Pan sear the bacon wrapped chicken in a hot skillet. You don't have to brown all the sides equally, because they will be finished off in the oven.
7. Set the pieces of chicken into an oven safe dish while you finish the others.
8. Bake for 35-45 minutes until the bacon is well crisped and the chicken is cooked all the way through. The chicken is done when it reaches 165°F.
Keto Taco Casserole
Ingredients:
· 1 pound ground turkey
· 1 small cauliflower, chopped
· 1 whole jalapeno, chopped
· ¼ cup chopped red peppers
· ¼ cup chopped onion
· 1 teaspoon cumin
· 1 teaspoon parsley
· 1 teaspoon turmeric
· 1 teaspoon minced garlic
· 1 teaspoon oregano
· 1 ½ cups shredded cheddar cheese
· 1 cup sour cream
Instruction:
1. Place minced meat and cauliflower into a bowl.
2. Add in herbs and spices then mix together.
3. Stir in onions, red peppers and jalapenos.
4. Mix in 1 cup of shredded cheddar cheese.
5. Pour the mixture into a casserole dish.
6. Top with the leftover cheese.
7. Bake at 350°F for 1 hour.
8. Enjoy with the sour cream!
Keto Stuffed Meatloaf
Ingredients:
· 500 grams ground beef
· 6 slices cheddar cheese
· ¼ cup chopped onions
· ¼ cup chopped green onions
· ½ cup spinach
· ¼ cup mushrooms
Instruction:
1. Mix the meat with the salt, pepper, garlic, and cumin. In a small greased bread (or meatloaf) pan, line the bottom and sides with the minced beef, leaving a hole for your stuffing.
2. Layer the cheese on the bottom of the meatloaf.
3. Add in the onions, spinach and mushrooms.
4. Use the leftover meat to place on top, covering the spinach and mushrooms, acting as a lid.
5. Bake at 350°F for one hour.
Five Spice Glazed Chicken
Ingredients:
· 1 whole chicken
· 1/3 cup soy sauce
· 1 tablespoon Swerve confectioners
· 6 slices ginger
· 1 teaspoon five spice powder
· 2 tablespoons sugar-free maple syrup
Instruction:
1. In a large Ziploc bag combine the soy sauce, Swerve, ginger slices, and remaining five spice powder.
2. Remove any giblets from inside of the chicken. Sprinkle half a teaspoon of the five spice powder into the inside.
3. Place the chicken inside the bag and turn to full coat. Marinade overnight, turning occasionally
4. When it's time to bake preheat your oven to 350°F. Roll up 3-4 foil balls, or use a roasting rack to place the chicken over a baking sheet. You want to have some air flow under the chicken.
5. Tuck the wings under the chicken, then cut holes near the bottom of the chicken to secure the legs.
6. Roast with whatever vegetables you plan on serving for 20 minutes.
7. After 20 minutes baste the chicken with some of the grease that has collected below the chicken. If there's not enough to use then feel free to add a little oil.
8. Cook for two more 20 minute intervals, and baste, until the chicken has cooked for 1 hour. While you are doing this place the rest of the marinade in a small pot on the stove. Cook it down a bit so that it thickens up. Be sure to whisk often, it burns easily.
9. After the chicken has cooked for an hour then start basting it every 10 minutes, for an additional half hour. Use the thickened marinade to baste during this last half hour. Use a thermometer to check that the chicken has reached 165°F.
Keto Beef Shawarma Bowl
Ingredients:
Shawarma Beef
· 1 ½ pounds 80/20 ground beef
· 1 tablespoon garlic powder
· 1 tablespoon onion powder
· ½ tablespoon cumin
· ½ tablespoon five spice powder
· ½ tablespoon cayenne pepper
· 1 teaspoon salt
· ½ teaspoon ground black pepper
· 2 tablespoons Greek yogurt
· 2 tablespoons fresh squeezed lemon juice
· 2 tablespoons butter
Cauliflower Rice
· 455 grams (approx 16 oz) cauliflower rice*
· 2 tablespoons light soy sauce
White Garlic Sauce
· 2 tablespoons garlic powder
· ½ teaspoon onion powder
· 4 tablespoons Greek yogurt
· ½ teaspoon salt
· ½ teaspoon ground black pepper
· 2 tablespoons water
Red Pepper Sauce
· 1 teaspoon crushed red pepper flakes
· 1 tablespoon sriracha
· 1 tablespoon chili oil **
· 2 tablespoons Greek yogurt
· ½ teaspoon salt
· ½ teaspoon ground black pepper
· Optional toppings include finely sliced cabbage, cucumber, tomatoes, avocado, etc
Instruction:
1. In a bowl, mix the ground beef and shawarma beef spices.
2. In a separate container, combine yogurt and lemon juice. Mix until homogeneous.
3. Combine beef and yogurt mixture. Mix well until combined and sticky. Set aside in the refrigerator while preparing the sauces.
4. For the white garlic sauce, combine all ingredients in a container. Whisk to combine. Add more (or less) water for desired consistency. Transfer to a squeeze bottle or small mason jar. May be refrigerated up to two weeks.
5. Mix together all of the ingredients for the red pepper sauce. Add more (or less) water for desired consistency. Transfer to a squeeze bottle or small mason jar. May be refrigerated up to two weeks.
6. Heat 2 tablespoons of butter in a pan. Add marinated ground beef and saute until cooked through. Transfer to a bowl and cover with foil to keep warm.
7. Meanwhile, using the same pan used to cook the beef, add cauliflower rice. Mix in the soy sauce. Keep stirring until almost dry.
8. To assemble, layer cauliflower rice, beef, toppings, and sauces.
Creamy Beef Casserole
Ingredients:
· 16 ounces cauliflower rice
· 1.5 pounds 80/20 ground beef
· 15 ounces green enchilada sauce
· ½ cup sour cream
· 1 ¼ cups small curd cottage cheese
· 2 cups shredded cheddar cheese
· ½ cup sliced green onions
· 1 teaspoon salt
· 1 teaspoon black pepper
Instruction:
1. Preheat oven to 350°F. Place the cauliflower rice into a microwave bowl then cook for 4-5 minutes until it softened.
2. Brown the beef over medium-high heat. Pour in the green enchilada sauce, then season with the salt and pepper.
3. Add the sour cream, cottage cheese, and green onions to the bowl with the cauliflower. Mix together very well.
4. Put the cauliflower mixture into a casserole dish and spread out into an even layer.
5. Top the cauliflower with half of the beef mixture.
6. Sprinkle on 1 cup of the shredded cheddar cheese.
7. Create another layer with the remaining beef, and another layer with the remaining cheddar cheese.
8. Bake for 20 minutes at 350°F.
Instant Pot White Chicken Chili
Ingredients:
· 2 tablespoons butter
· 1 medium onion, diced
· 10 medium boneless skinless chicken thighs, cubed
· 14 ounces canned diced green chilies
· 2 teaspoons salt
· 2 teaspoons cumin
· 2 teaspoons oregano
· 1 teaspoon black pepper
· 1 pound frozen cauliflower
· 4 cups chicken broth
· 2 cups sour cream
· 1 cup heavy whipping cream
Instruction:
1. Turn your Instant Pot on to the saute setting then melt the butter.
2. Add the diced onion and cubed chicken.
3. Cook until the chicken looks mostly done.
4. Add the green chilies, salt, cumin, oregano, black pepper, and frozen cauliflower. Stir together.
5. Add the the 4 cups of chicken broth. Seal the instant pot then cook on high-pressure for 30 minutes.
6. Let the Instant Pot sit for 10 minutes before releasing the steam and opening it up.
7. Whisk in the sour cream and heavy whipping cream. Serve immediately.
Spaghetti Squash Lasagna Casserole
Ingredients:
· 1 whole spaghetti squash
· 2 tablespoons olive oil, divided
· ½ medium onion, diced
· 1 pound breakfast sausage
· 1 pound 80/20 ground beef
· 1 tablespoon minced garlic
· 24 ounces Rao’s marinara sauce
· 20 ounces whole milk ricotta
· 2 large eggs
· ¾ cup grated Parmesan cheese, divided
· 2 tablespoons chopped basil
· ½ teaspoon salt
· ½ teaspoon pepper
· 8 ounces sliced mozzarella cheese
· 2 tablespoons chopped parsley
Instruction:
1. Preheat the oven to 400°F.
2. Carefully split the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper.
3. Roast for 35-45 minutes or until the squash is tender and easily shreds with the fork. Remove from the skin into a bowl and set aside. If there’s any visible liquid drain or pat dry.
4. While the squash roasts, heat the remaining tablespoon of olive oil in a large skillet. Add the chopped onion, sausage, ground beef and garlic.
5. Cook the meat thoroughly and drain any rendered fat.
6. Add the marinara sauce to the meat mixture and bring to a boil. Reduce the heat and simmer the sauce for about 15 minutes or until thick and most of the liquid has been reduced.
7. While the meat simmers combine the ricotta cheese, ½ cup Parmesan cheese, eggs, basil and ½ teaspoon salt and pepper in a medium sized bowl and set aside.
8. Turn the oven down to 350°F and lightly grease a 2.5 quart casserole dish.
9. Begin with spaghetti squash, adding half the shreds (about 2 cups) to the bottom of the dish and pressing into a flat layer.
10. Top with half the ricotta mixture, followed by half the meat sauce, and a layer of half the mozzarella cheese.
11. Repeat the layers again, starting over with another layer of squash.
12. Sprinkle the casserole with the remaining 1/4 cup of Parmesan cheese and chopped parsley.
13. Cover with foil and bake for 30 minutes. Remove the foil and bake another 20 - 30 minutes or until bubbly and golden brown. Let rest for at least 15 minutes before serving.
Caprese Chicken Thighs
Ingredients:
· ½ tablespoon butter
· 6 medium boneless, skinless, chicken thighs
· Salt and pepper to taste
· 2 cups basil leaves
· ½ cup olive oil
· ¼ cup pine nuts
· 5 ounces sliced tomato
· 6 ounces mozzarella cheese, sliced
Instruction:
1. Preheat your oven to 350°F. Preheat a cast iron (or other oven-safe) skillet over medium-high heat. Add the butter and allow it to melt.
2. Season the chicken thighs with salt and pepper then lay them down in the skillet.
3. Let the chicken thighs brown for several minutes until they are golden, before flipping over and cooking the other side.
4. In a food processor blend the basil leaves, olive oil, and pine nuts. Season with additional salt.
5. Turn off the heat under the skillet. Spoon the pesto sauce over the chicken thighs.
6. Layer with the tomato and mozzarella.
7. Bake for about 30 minutes, or until the chicken is cooked all the way through and the cheese is melted and browned.
Sesame Almond Zoodle Bowl
Ingredients:
Zoodles
· 2 medium zucchini, spiralized
· ½ cup sliced mushrooms
· 1 cup shredded broccoli slaw*
· 1 teaspoon sesame oil
Sauce
· ¼ cup almond butter
· 2 tablespoons soy sauce
· 2 tablespoons sesame oil
· ¼ teaspoon garlic powder
· 1 teaspoon crushed red pepper flakes
· 1 teaspoon erythritol
· 2 tablespoon chopped almonds, garnish
Optional:
· Pinch of chili powder
Instruction:
1. Heat 1 teaspoon of sesame oil in a large skillet on medium heat. Add the shredded broccoli cabbage mix, and mushrooms, and sauté until they begin to soften.
2. Make your zucchini noodles using a vegetable spiralizer and pat them dry with a towel to remove some of the excess moisture.
3. Add your zoodles to the skillet and heat evenly by gently turning the zoodles with a fork or tongs until the noodles become soft but not soggy. This takes about 3-5 minutes.
4. Mix your sauce by adding all ingredients in a large bowl and combining thoroughly.
5. Add a touch more water or oil if necessary to reach a thin consistency.
6. Portion your zoodles in three bowls and drizzle with sesame almond sauce then toss to coat.
7. Top with chopped almonds and crushed red pepper flakes and an optional pinch of chili powder.
Miso Salmon
Ingredients:
· 1.25 pounds salmon fillets with skin
· Kosher salt to taste
· 3 tablespoons sake
· 2 tablespoons white wine
· 3 tablespoons miso, white miso preferred
Instruction:
1. Cut the salmon up into fillets. I had two large pieces so I just cut these in half.
2. Sprinkle the kosher salt over the fillets and allow to sit for 30 minutes. This will draw out some of the moisture.
3. Wet a paper towel with a tablespoon of the sake and carefully dab the salt off of the fish.
4. Mix the 2 tablespoons of sake, 2 tablespoons of white wine, and 3 tablespoons of miso into a bowl.
5. Pour about 1/3 of the marinade into the bottom of an airtight container. Place the fillets inside of the container then pour the rest of the marinade over the top of them. Place the lid then keep refrigerated for 1-2 days.
6. When it's time to cook preheat your oven to 400°F. Remove the marinade from the fish by scraping it off with your fingers. If there is too much left on then the marinade can easily burn, but you don't want it too clean or the fish wont have enough color.
7. Use a piece of parchment paper on a baking sheet, or alternatively a well greased one. Parchment paper will not let the salmon stick, so try and use that if you can. Bake the salmon for 25 minutes.
Instant Pot Ribs with White Barbecue Sauce
Ingredients:
For the Ribs
· 1 rack (3-lbs) baby back ribs
· 1 cup water
· ¼ cup apple cider vinegar
· 2 teaspoons liquid smoke
For the Rub
· 1 tablespoon paprika
· ½ tablespoon garlic powder
· ½ tablespoon onion powder
· ½ teaspoon black pepper
· ½ tablespoon chili powder
· ½ tablespoon cumin
· ½ teaspoon cayenne pepper
· 1 teaspoon salt
· ½ teaspoon dry mustard
For the Barbecue Sauce
· 1 ½ cup mayonnaise
· ¼ cup apple cider vinegar
· 1 tablespoon dijon mustard
· 1 teaspoon black pepper
· 1 teaspoon salt
· 1 teaspoon garlic, minced
· 2 tablespoons Swerve (or preferred sweetener)
· 2 teaspoons prepared horseradish
Instruction:
1. Mix all the ingredients for the spice rub in a small bowl. Set aside. Rinse the ribs with cold water and pat dry.
2. Remove the silver skin from the back side of the ribs. Insert the tip of a sharp knife under the skin to get it started. The rest should pull off in one large piece.
3. Season the ribs, front and back, with the spice rub. Sprinkle about 1-1 ½ tablespoons of spice rub on each side and rub into the meat until well coated.
4. Add the water, apple cider vinegar, and liquid smoke to the bottom of the Instant Pot bowl. Insert the trivet into the bowl as well. Add the ribs to pot, curling them around to fit below the max fill line.
5. Seal the Instant Pot vent and cook on the Manual High setting for 35 minutes. Allow the steam to natural release.
6. Add all the sauce ingredients to a medium size container. Whisk or blend everything together (a wide-mouth mason jar and immersion blender works well). Store the sauce in the fridge for at least 2 hours to allow the flavors to combine.
7. Preheat the grill to 450°F degrees. Grill the ribs on each side until a bit crispy and heated through, about 6 minutes per side.
8. Serve the ribs with the sauce.
This makes a total of 5 servings of Instant Pot Ribs with White Barbecue Sauce. Each serving comes out to be:
645.83 Calories, 42.76g Fats, 2.38g Net Carbs, and 57.34g Protein.
Keto Beef Wellington
Ingredients:
· 2 (113g-each) tenderloin steaks, halved
· Salt and pepper to taste
· 1 tablespoon butter
· 1 cup shredded mozzarella cheese
· ½ cup almond flour
· 4 tablespoons liver pate
Instruction:
1. Season your steaks with salt and pepper.
2. Melt your butter on medium-high heat.
3. Once your butter is melted and bubbling, place your meat gently on the pan. It should start to sizzle and sear your steak.
4. Turn the steaks every 2-3 minutes, making sure you’ve seared each side before taking them off the heat and letting them cool completely. This is a vital step!
5. As you let the steaks cool, heat up your mozzarella cheese in the microwave - roughly 1 minute.
6. Quickly stir in your almond flour. It will form a dough as you stir.
7. While it’s still hot, place your dough on a piece of parchment paper.
8. Place another piece of parchment paper on top of the dough and use a rolling pin to make the dough flat.
9. Place a tablespoon of pate onto the dough, in a spot big enough for one piece of meat.
10. Cut out the dough so you are able to form a ball around the meat, with the pate inside.
11. Continue with the rest of the dough & meat.
12. Bake at 400°F until the pastry is a golden brown color, roughly 20-30 minutes.
This makes a total of 4 servings of Beef Wellingtons. Each serving comes out to be:
307.5 Calories, 22.66g Fats, 2.31g Net Carbs, and 23.6g Protein.
Instant Pot Smothered Pork Chops
Ingredients:
· 4 (4-6 ounce) boneless pork loin chops
· 1 tablespoon paprika
· 1 teaspoon garlic powder
· 1 teaspoon onion powder
· 1 teaspoon black pepper
· 1 teaspoon salt
· ¼ teaspoon cayenne pepper
· 2 tablespoons coconut oil
· ½ medium onion, sliced
· 6 ounces sliced baby bella mushrooms
· 1 tablespoon butter
· ½ cup heavy cream
· ¼ - ½ teaspoon xanthan gum
· 1 tablespoon chopped fresh parsley
Instruction:
1. Mix paprika, garlic powder, onion powder, black pepper, salt, and cayenne pepper together in a small bowl.
2. Rinse the pork chops and pat dry.
3. Sprinkle both sides of the pork chops with 1 tablespoon of the spice mixture, rubbing the seasoning into the meat. Reserve the remaining spices.
4. Heat the coconut oil in the bowl of the Instant Pot on the Saute setting.
5. Brown the pork chops in the hot coconut oil, about 3 minutes per side.
6. Remove the pork chops to a plate and turn off the Instant Pot.
7. Add the sliced onions to pot base and then the mushrooms. Top with the browned pork chops.
8. Add the lid to Instant Pot, making sure the vent is sealed. Cook on the Manual High setting for 25 minutes. Once cooked the pressure can be released naturally or manually.
9. Remove the pot lid and place just the pork chops on a serving plate.
10. Press the Saute setting again and whisk the remaining spice mixture, butter, and heavy cream into the hot liquid.
11. Sprinkle ¼ teaspoon of xanthan gum into the liquid and whisk in immediately. Let the gravy simmer for 3-5 minutes until the butter is melted and the sauce starts to thicken. Turn off the Pot. Start with ¼ teaspoon of xanthan gum and add additional until the gravy thickens to your desired consistency. More may be needed depending on how much juice the meat and vegetables release during cooking. Also note the gravy will continue to thicken as it cools.
12. Top the pork chops with the onion and mushroom gravy. Sprinkle with parsley and serve
This makes a total of 4 servings of Instant Pot Smothered Pork Chops.
Each serving comes out to be:
481.25 Calories, 32.61g Fats, 4.06g Net Carbs, and 39.59g Protein.
Keto Spaghetti alla Carbonara
Ingredients:
· 1 ½ tablespoons butter
· 5 ounces chopped thick-cut bacon
· 3 (226 g) packages shiritaki noodles
· 3 large eggs
· 1 cup grated Parmesan cheese
· 2 large garlic cloves, minced
· Salt, pepper, and parsley to taste
Instruction:
1. In a deep pan, melt your butter.
2. Add in your bacon and cook on medium-high until nice and crispy.
3. Add in the minced garlic then drop your shiritaki noodles into the pan and turn it down to medium-low.
4. Stir frequently as you heat up the noodles.
5. In the meantime, in a separate bowl, beat together your eggs and ¾ of your cheese.
6. Once the noodles are very warm, take it off the heat and throw them into a separate bowl.
7. Immediately stir in your egg/cheese mixture. Make sure that the eggs do not scramble, but thicken into a velvety sauce.
8. Serve immediately, topping with parsley and the rest of your cheese.
This makes a total of 4 servings of Keto Spaghetti alla Carbonara. Each serving comes out to be:
361 Calories, 28.84g Fats, 2.2g Net Carbs, and 16.4g Protein.
One Pot Shrimp Alfredo
Ingredients:
· 1 tablespoon salted butter
· 1 pound raw shrimp*
· 4 ounces cream cheese, cubed
· ½ cup whole milk
· 1 tablespoon garlic powder
· 1 teaspoon dried basil
· 1 teaspoon salt
· ½ cup shredded Parmesan cheese
· 5 whole sun dried tomatoes, cut into strips
· ¼ cup baby kale
Instruction:
1. Melt butter in a large skillet over medium heat.
2. Add the shrimp to the skillet and reduce heat to medium low.
3. Turn the shimp after about 30 seconds and cook the other side until they are only slightly pink. This is important because the sauce will continue to cook the shrimp once it is added. If you over cook the shrimp it will become tough and rubbery!
4. Add cream cheese cubes to the shrimp pan.
5. Pour milk into pan and increase your heat to medium. Stir frequently until the cream cheese has melted into the milk and no lumps are present.
6. Sprinkle the garlic, basil, and salt into the pan and stir well
7. Dump in the Parmesan cheese and stir to combine. Let simmer until the sauce begins to thicken.
8. Complete the dish by folding in sun dried tomatoes and baby kale or spinach.
9. Remove from heat and serve hot!
This makes a total of 4 servings of One Pot Shrimp Alfredo. Each serving comes out to be:
297.83 Calories, 17.55g Fats, 6.51g Net Carbs, and 22.93g Protein.
Eggplant and Bacon Alfredo
· 1 pound bacon
· 1½ pounds eggplant
· 1 cup heavy whipping cream
· 2 tablespoons butter
· 2 cloves garlic, grated
· 1 tablespoon white wine
· 1 tablespoon lemon juice
· 1 cup shredded Parmesan cheese
The Execution
1. Chop up the bacon and fry over medium heat in a large skillet.
2. When the bacon has rendered out and becomes crisp then remove it from the pan and drain on paper towels. Save all of the bacon grease.
3. Peel and julienne the eggplant. Cook it in the bacon grease until it softens. In the pictures you can see that I changed pans because the first one wasn't going to be big enough. You can use the same pan if it's large enough for all the eggplant.
4. As the eggplant cooks it will soak up all the bacon grease. Create a well in the center then add the 2 tablespoons of butter. Stir all the noodles so that they become coated with the melted butter then mix in the grated garlic.
5. Pour the cup of heavy whipping cream into the pan. Add the white wine and lemon juice then stir together.
6. Add the cup of shredded Parmesan cheese and stir.
7. Mix in about half of the bacon.
8. Serve with the remaining bacon sprinkled on top. Chopped up fresh basil also makes a great garnish.
This makes a total of 6 servings of Eggplant and Bacon Alfredo. Each serving comes out to be:
564 Calories, 51.25g Fats, 6.34g Net Carbs, and 16.7g Protein.
Baked Sea Bass with Herb Cauliflower Salad
Ingredients:
· 1/3 cup flat leaf parsley
· 1/3 cup of fresh mint
· 10 ounces whole sea bass, cleaned and scaled*
· 3 tablespoons extra virgin olive oil
· 1 cup finely grated cauliflower
· 1/3 cup green olives
· 2 small lemon
· Salt and pepper to taste
Instruction:
1. Preheat the oven to 400°F. Finely chop the parsley and mint.
2. Prepare the sea bass by placing on baking parchment in a baking dish and rub with 1 tablespoon extra virgin olive oil. Season with salt and pepper. Thinly slice one of the lemons then stuff into the sea bass with a small amount of the fresh herbs. Bake in the oven for 15 minutes, or until the thickest part of the fish is cooked.
3. Meanwhile, finely chop the olives. Zest and juice the other lemon.
4. In a large bowl mix together the grated cauliflower, herbs, olives, lemon zest, lemon juice and 2 tablespoons of extra virgin olive oil. Season with salt and pepper to taste.
5. Remove the sea bass from the oven when cooked and serve with the herbed cauliflower salad.
This makes a total of 2 servings of Baked Sea Bass with Herbed Cauliflower Salad. Each serving comes out to be 380 Calories, 25.98g Fats, 3.39g Net Carbs, and 27.52g Protein
Zucchini Ribbons & Avocado Walnut Pesto
Ingredients:
Zucchini Ribbons
· 3 medium zucchini
· ½ teaspoon salt
Avocado Walnut Pesto
· ½ large avocado
· 1 cup fresh basil leaves
· ¼ cup walnuts
· 2 cloves garlic,peeled
· ½ large lemon
· ¼ cup grated Parmesan cheese
· ½ cup water, if needed*
Other
· 1 tablespoon olive oil
· 5-6 fresh basil leaves to garnish
· Salt and pepper to taste
· Optional: Italian seasoning*
Instruction:
1. Cut the zucchini into delicate ribbons with a vegetable peeler or mandolin slicer, being careful to stop peeling once you reach the seeds.
2. Place the ribbons in a colander and toss with salt. Let stand while you prepare the avocado pesto
3. Gather the avocado walnut pesto ingredients. This includes avocado, basil, walnuts, garlic, lemon, and cheese.
4. Add all ingredients into the food processor and blend until the sauce is smooth. Add water to thin the sauce as needed.
5. Grease a skillet with 1 tablespoon olive oil and bring to medium heat.
6. Saute zucchini ribbons for 3-5 minutes or until they are just beginning to soften. Remove from heat.
7. Spoon pesto onto zucchini ribbons and gently toss to coat.
8. Plate in two portions of fantastically swirled vegetable ribbons. Garnish with fresh basil and grated Parmesan cheese.
This makes a total of 2 servings of Zucchini Ribbons with Avocado Walnut Pesto. Each serving comes out to be 325.5 Calories, 26.08 g Fat, 11.46 g Net Carbs, and 10.65 g Protein
Nacho Steak Skillet
Ingredients:
· 8 ounces beef round tip steak, thinly sliced*
· 1 tablespoon butter
· 1/3 cup refined coconut oil. melted
· 1 teaspoon chili powder
· ½ teaspoon turmeric
· 1lb 8oz cauliflower
· 1 ounce shredded cheddar cheese
· 1 ounce shredded Monterey jack
· 30 g canned jalapeño slices
· 1/3 cup sour cream
· 136 g avocado
Instruction:
1. Preheat your oven to 400°F. Remove the leaves and bottom of stem from your cauliflower. Slice the cauliflower across the head. It will break up into chip-like shapes.
2. In the bottom of a large mixing bowl whisk together the coconut oil, chili powder, and turmeric. Add the cauliflower and gently toss until it's all evenly coated.
3. Spread the cauliflower out on a baking sheet. Season well with salt and pepper. Roast for 20-25 minutes.
4. While the cauliflower is roasting you can get the rest of it ready. Preheat a cast iron skillet on medium-high heat. Liberally season both sides of your steak with salt and pepper. Add the butter to the skillet and let it melt. Once it stops foaming lay the steak down into the pan. Cook without disturbing until it begins to cook through. Flip to cook the other side then remove from the pan.
5. Allow to rest for 5-10 minutes.
6. Once the cauliflower is done, remove it from the oven and transfer the florets to your cast iron pan.
7. Slice up the steak into fork sized strips.
8. Top the cauliflower with the steak.
9. Top the skillet with both shredded cheeses and the jalapeño slices. Bake for another 5-10 minutes, until the cheese has melted.
10. Serve with sour cream, guacamole, and hot sauce. You can garnish with cilantro and slices of green onion if you desire.
This makes a total of 5 servings of Nacho Steak Skillet. Each serving comes out to be 385.4 Calories, 30.67g Fats, 5.9g Net Carbs, and 18.87g Protein
Spicy Cauliflower Rice & Salmon Medley
Ingredients:
· 2 tablespoons olive oil
· 4 (4-oz) fillets salmon, cubed into 2-inch pieces
· 1 small (50 g) carrot, chopped
· 1 medium (119 g) orange bell pepper, chopped
· 2 tablespoons (20 g) shallot, finely diced
· 4 tablespoons soy sauce
· 2 tablespoons sesame oil
· 2 tablespoons Japanese 7-spice (shachimi togarashi)
· 1 medium (588 g) cauliflower, riced
· Salt and pepper to taste
Instruction:
1. In a medium sized stock-pot, pre-heat your olive oil on medium heat. Saute the salmon cubes for about 5 minutes, stirring occasionally until they have gone from pink to white.
2. Add in the carrot, peppers, and shallots. Saute for 5 minutes.
3. Stir in the soy sauce and sesame oil, making sure you coat all the vegetables and fish. Season the veggies with the 7-spice powder then stir and let the fish soak up the soy and sesame for 2-3 minutes.
4. Add the cauliflower rice and mix in with a wooden spoon.
5. Turn your stove up to medium-high to fry the cauliflower. Stir occasionally.
6. Taste! Use a little more spice if needed , then season with salt and pepper.
This makes a total of 6 servings of Spicy Cauliflower Rice & Salmon Medley.
Each serving comes out to be:
232.83 Calories, 14.21g Fats, 5.05g Net Carbs, and 17.38g Protein.
Pork and Cabbage Casserole
Ingredients:
· 1 medium (908g) green cabbage
· 1 pound (452g) ground pork
· 1 ounce pork rinds, crushed
· 1 small (70g) onion, finely diced
· 1 stalk (40g) celery, finely diced
· 1 large (50g) egg
· ½ teaspoon ground nutmeg
· Salt and pepper to taste
· 6 cubes chicken bouillon, prepped into broth
· 2 tablespoons tomato paste
· 3 tablespoons soy sauce
· 1 tablespoon unseasoned rice vinegar
· 1 whole (1.8g) bay leaf
· 1 sprig (0.8g) fresh thyme
Instruction:
1. Carefully remove the stem from the cabbage and peel the leaves apart. Try to keep the leaves as intact as you can. The larger leaves will be used for the top of the loaf.
2. Bring a pot of water to a boil. Reserve some of the leaves for the bottom of the loaf, and blanch the rest.
3. Drain and cool the blanched leaves on some paper towels, then reserve for assembly.
4. In a large mixing bowl add the ground pork, crushed pork rinds, diced onion, diced celery, egg, ground nutmeg, and salt and pepper.
5. Mix the pork stuffing together thoroughly with your hands.
6. Put a layer of uncooked cabbage into the bottom of a thick bottomed pot, or a casserole dish that is stovetop safe.
7. On top of that add a layer of the cooked cabbage leaves.
8. Then put a layer of the pork stuffing.
9. Repeat layering the cabbage loaf until you have used all of the stuffing and leaves. Do your best to create a domed shape that will resemble the original cabbage. Finish the loaf off with the larger outer leaves.
10. Add the chicken broth, tomato paste, soy sauce, rice vinegar, bay leaf, and fresh thyme. The broth should mostly cover the cabbage. You might not need the full six cups, it depends on the size of your pot.
11. Bring the pot to a boil then weigh the cabbage down with a pot lid that is slight smaller than the pot you are cooking in.
12. Turn the heat down and simmer for at least 1 hour before serving
This makes a total of 8 servings of Pork and Cabbage Casserole. Each serving comes out to be 200.63 Calories, 11.55g Fats, 6.33g Net Carbs, and 15.74g Protein.
Hatch Chile Casserole
Ingredients:
· 27 ounce can hatch whole green chiles, drained and diced
· 1 red bell pepper, diced
· 1 yellow bell pepper, diced
· ¼ white onion
· ¼ cup water
· 2 teaspoons olive oil
· 3 medium zucchini, spiralized
· 1 teaspoon garlic powder
· 1 cup heavy whipping cream
· 2 ¼ cups pepper jack cheese
· 4 ounces softened cream cheese
· 1 pound 13 ounce rotisserie chicken, shredded with skin removed
· ¼ cup sharp cheddar cheese
· Salt and pepper to taste
· optional garnish: Valentina hot sauce and cilantro
Instruction:
1. Set aside ¼ cup of the diced green chiles, 1/4 cup of the red bell pepper, and 1/4 cup of the yellow bell pepper. Preheat your oven to 350°F
2. Blend together the ¼ white onion, remaining diced green chiles, and ¼ cup of water. You could use ¼ of juice from the can of green chiles instead of water if you like.
3. Heat 1 teaspoon of the olive oil in a skillet over medium heat. Add the spiralized zucchini and saute until the zoodles start to soften. Transfer to a 9x12 casserole dish.
4. Wipe the skillet clean and return to the heat. Add the remaining teaspoon of olive oil to the pan and let it become hot. Then add the diced yellow and red bell pepper, but don't forget to save ¼ cup of each color for later. Cook until the vegetables start to soften before adding the teaspoon of garlic powder. Then add the blended green chiles to the pan.
5. Once the sauce starts to bubble, stir in the cup of heavy whipping cream. The sauce may seem thinner and will look a lot lighter.
6. Stir in 2 cups of the pepper jack cheese.
7. Cube up the softened cream cheese and add to the sauce. Mix very well, you may even want to use a whisk. If your cream cheese is not soft enough then you can place it in a separate bowl. Mix it up with large spoons of sauce from the pan until it's fully incorporated and ready to stir into the full batch.
8. Season the sauce with salt and pepper.
9. Layer the shredded chicken over the zoodles in your casserole dish.
10. Pour the green chile cream sauce over your casserole. I think it's helpful to poke at the chicken and veggies here and there just to make sure that the sauce isn't just sitting on the top.
11. Sprinkle the remaining ¼ cup red bell pepper, ¼ cup yellow bell pepper, and ¼ cup green chiles over the top of the casserole.
12. Sprinkle on the remaining shredded pepper jack cheese, and the ¼ cup of sharp cheddar cheese.
13. Bake the casserole at 350°F for 30 minutes, or until the cheese melts and the casserole is bubbling.
14. Allow to cool for 10 minutes
This makes a total of 8 servings of Hatch Chile Casserole. Each serving comes out to be:
554 Calories, 40.17g Fats, 6.37g Net Carbs, and 34.15g Protein.
Low Carb Sweet and Sour Meatballs
Ingredients:
The meatballs:
· 1 pound ground beef
· 1 large egg
· ¼ cup Parmesan cheese
· ½ teaspoon onion powder
For the sauce:
· 1 ½ cups water
· ¼ cup apple cider vinegar
· 3 tablespoons soy sauce
· 1/3 cup sugar free ketchup
· 1 cup erythritol
· ½ teaspoon xanthan gum
Instruction:
1. In a large mixing bowl add ground beef, an egg, grated Parmesan cheese, and onion powder. Mix together with your hands.
2. Then, using a tablespoon to measure, shape the meatballs. You should be able to form 30 mini meatballs.
3. Preheat a saucepan on medium heat. Add the meatballs and cook until browned on the outside. If it’s slightly pink in the middle, that’s okay for now. Put to the side.
4. In the same sauce pan add the water, apple cider vinegar, soy sauce, sugar free ketchup, and erythritol. Use a whisk to stir until the sauce comes together.
5. Slowly whisk in the xanthan gum. You want to stir in a little at a time, waiting a couple minutes in between to make sure it thickens. Lower the temperature, and let the sauce simmer on low.
6. After a couple minutes, check the sauce to make sure it’s the desired consistency. You can dip a spoon into the sauce to see if it coats the back. If you run your finger across the back of the spoon, a thickened sauce will not immediately run back together. Just be careful not to burn yourself.
7. Add the meatballs, and let them simmer on low for 10 minutes or until the meatballs are fully cooked through.
This makes a total of 5 servings of Sweet and Sour Meatballs. Each serving comes out to be:
295.4 Calories, 18.66g Fats, 5.35g Net Carbs, and 28.26g Protein
Hasselback Marinara Chicken
Ingredients:
· 4 ounces cream cheese
· 1/3 cup shredded mozzarella
· 10 ounce package frozen spinach, thawed with water squeezed out
· 3 whole chicken breasts
· 1 tablespoon olive oil
· 2/3 cup Rao's homemade, tomato basil sauce
· 3 ounces mozzarella slices
· salt and pepper to taste
Instruction:
1. Pre-heat your oven to 400°F. Place the cream cheese, mozzarella, and spinach in a microwave safe bowl. Heat for about 2 minutes, or until the cheeses get melty and can be easily mixed together. Mix the filling and add salt and pepper to taste.
2. Cut several horizontal slices across each chicken breast, Cut as deeply as you can without slicing all the way through the chicken.
3. Season the chicken with salt and pepper.
4. Stuff each piece of chicken with the cheese filling.
5. Brush some olive oil onto the bare chicken tops. Cook for 25 minutes, or until chicken reaches 165°F.
6. Change your oven to the broil setting. Top with Rao's tomato sauce, and the slices of mozzarella.
7. Broil for 5 minutes, or until the cheese gets melty and starts to brown.
This makes a total of 6 servings of Hasselback Marinara Chicken. Each serving comes out to be:
338 Calories, 18.28g Fats, 2.56g Net Carbs, and 37.96g Protein
Keto Gyros
Ingredients:
Gyro Meat
· 1 ounce pork rinds
· 1 tablespoon oregano
· 2 teaspoons onion powder
· 2 teaspoons salt
· 1 teaspoon pepper
· 4 cloves (3/8 ounce) garlic
· 1 pound ground beef
· 1 pound ground lamb
Tzatziki Sauce
· 1 cup full-fat plain Greek yogurt
· 1 teaspoon garlic powder
· 1 tablespoon white vinegar
· 2 tablespoons olive oil
· 2.5 ounces (¼ whole) cucumber, seeded and grated
· 2 tablespoons minced fresh dill
· salt and pepper to taste
Instruction:
1. Pulse the pork rinds in a food processor until they are fully crushed. Add the oregano, onion powder, salt, pepper, garlic, and then pulse again so that all the spices are mixed into the crumbs.
2. Add the ground beef and lamb to the food processor and process into a paste. If your processor is not large enough then you may need to take some of the meat out and do it in batches. If you have to batch it, then knead everything together in a large bowl when you are done.
3. Wrap the meat up tightly and allow to chill in the refrigerator for 1 hour.
4. Meanwhile, mix all of the ingredients for the Tzatziki sauce together and also store in the fridge. Be sure to squeeze all of the water out of the cucumber after you grate it.
5. Preheat your oven to 350°F. Unwrap the gyro loaf and place it on a pan to bake. Flatten it out a bit so that it's not more than 3 inches thick. I like using a casserole dish just in case some of the juices come out.
6. Bake for 40 -60 minutes, until it's browned and internal temperature has reached 165°F.
7. Allow to rest for ten minutes and set your oven to broil. Then thinly slice all of the meat on a bias. Broil for 5-10 minutes or until the edges start to crisp up.
8. Weigh all of the gyro meat and then divide by 8 in order to know how many ounces of cooked meat to serve on each flatbread. There are 8 servings, and thus 8 gyros total.
9. Serve the meat on the coconut flatbreads with the tzatziki sauce, and any additional toppings that you would like.
You will get 1.5-2 tablespoons of sauce per serving, so I like to spread it on the inside of the breads before loading the meat in.
This makes a total of 8 servings of Keto Gyros. Each serving comes out to be: 440.5 Calories, 36.69g Fats, 2.85g Net Carbs, and 23.06g Protein.
Herbed Roast Chicken with Brussels Sprouts
Ingredients:
· 5 pound whole roaster chicken
· Salt and pepper to taste
· 1 small bunch fresh oregano
· 1 small bunch fresh thyme
· 1 whole lemon
· 4 tablespoons butter, softened
· 1 tablespoon dried marjoram
· 1 tablespoon dried parsley
· 2 pounds frozen Brussels sprouts
· 1 tablespoon olive oil
· Supplies: kitchen twine.
Instruction:
1. Remove your roasting chicken from it's packaging, and then remove any giblets from inside the cavity of the bird. Pat dry if necessary. Preheat your oven to 450F.
2. Season the inside of the chicken with salt and pepper then stuff the bunches of oregano and thyme inside. Pierce the lemon with a knife several times and then also place it into the chicken.
3. To truss the chicken, you must first flip the bird onto it's back with the legs facing away from you. Tuck the wings over and behind themselves so that they are pinned in place.
4. Hold the center of the twine beneath the ends of the drumsticks, and any excess skin around the cavity hole if long enough. Cross the twine and pull taunt. If there is enough excess flesh around the hole then the cavity may shut. If not, don't worry about it too much.
5. Pull the ends of the twine under the drumsticks and thighs and up towards the arms.
6. Tie the twine shut around the hole for the neck.
7. Massage about half of the softened butter all over the skin.
8. Season with lots of salt and pepper.
9. Flip the bird over so that it's back is facing you. Massage the remaining butter into the skin, and then also season with lots of salt and pepper.
10. Roast at 450F for 15 minutes
11. Turn the heat down to 325F and bake for 40 minutes.
12. Remove the pan from the oven and then carefully flip the bird so that the breasts are facing up.
13. Use a brush to baste the bird with the juices from the pan. Add the marjoram and parsley to the bird. Then use the brush to add more juices over the top. I find it best to use a patting motion so that the parsley doesn't get clumped to together in one spot.
14. Add the Brussels sprouts into the pan and mix with the juices. Brush the olive oil over the tops of the sprouts and then season well with salt and pepper.
15. Return to the oven and bake for another 40 minutes, or until the top of the bird is browned and the internal temperature reaches 165F. Temp the bird by sticking a thermometer into the meaty part of the legs. Make sure you avoid hitting a bone to get an accurate reading.
16. Allow to rest for 15 minutes before serving.
This makes a total of 8 servings of Herbed Roast Chicken with Brussels Sprouts. Each serving comes out to be:
429.88 Calories, 30.45g Fats, 5.1g Net Carbs, and 32.95g Protein.
Keto Mississippi Roast
Ingredients:
· 3.8lb beef chuck roast
· 16 oz jar deli-sliced peperoncinis, drained with brine reserved
· 1 tablespoon dried parsley
· 1 tablespoon dried chives
· 1 tablespoon garlic powder
· 1 tablespoon onion powder
· 1 tablespoon dried dill
· 1/2 teaspoon salt
· 1/4 teaspoon black pepper
· 2 tablespoons better than bouillon
· 1/2 cup (1 stick) butter
Instruction:
1. Place the chuck roast into your slow cooker. Turn the cooker onto high.
2. Add the peperoncinis on top of the roast. Pour about a cup of the reserved brine into the slow cooker then discard the rest.
3. Add the parsley, chives, garlic powder, onion powder, dried dill, salt, and black pepper to the slow cooker.
4. Add the Better than Bouillon paste. I like to mix everything together a little at this stage, but it's not really necessary.
5. Place the stick of butter on top of the roast. Cover the slow cooker with a lid and then allow to cook on high for 8-10 hours.
6. Once the beef has cooked to the point of falling apart then you can shred the roast up with a fork. Serve directly out of the slow cooker, or remove from the juices and store for another use.
This makes a total of 8 servings of Keto Mississippi Roast. Each serving comes out to be:
435.22 calories, 31.64g Fats, 3.13g Net Carbs, and 33.21g Protein.
Easy Keto Cordon Bleu
Ingredients:
Crumb Topping
· 2 ounces pork rinds
· 1/4 cup flaxseed meal
· 1/2 cup grated Parmesan cheese
· 1/2 teaspoon salt
· 1/2 teaspoon garlic powder
Casserole
· 2.3 pounds chicken breasts (about 3 pieces)
· Salt and black pepper to taste
· 8 slices ham (about 112 grams)
· 8 slices Swiss cheese (about 152 grams)
· 3 tablespoons butter, melted
Sauce
· 3/4 cup mayonnaise
· 2 tablespoons Dijon mustard
· Optional: 2-3 tablespoons chicken broth
Instruction:
1. Preheat oven to 350°F.
2. Blend pork rinds, flaxseed meal, Parmesan cheese, garlic, and 1/2 teaspoon of salt in a food processor. Set aside.
3. Take each chicken breast and halve them lengthwise so that you have six pieces.
4. Lay the chicken into a 9x13" casserole dish. Season with salt and pepper.
5. Place the slices of ham on top of the chicken.
6. Layer the Swiss cheese on top of the ham.
7. Spread the pork rind mixture over the top of the casserole. Drizzle on the melted butter and mix it into the crumb topping with a fork. The topping will clump together somewhat.
8. Bake the casserole uncovered at 350°F for 40-45 minutes, until the topping has browned and sunk into the melty cheese. Test the chicken with a thermometer to ensure that the chicken has reached 165°F.
9. While the casserole is baking, whisk together the mayonnaise and Dijon mustard. If you'd like for your sauce to be less thick then you can add 2-3 tablespoons of chicken broth. I like it either way.
10. Cut the casserole into six pieces and serve with sauce.
This makes a total of 6 servings of Easy Keto Cordon Bleu. Each serving comes out to be:
585 Calories, 41.6g Fats, 1.69g Net Carbs, and 46.93g Protein.
Savory Italian Egg Bake
Ingredients:
· 10 large eggs
· 3 tablespoons mustard
· 2 teaspoons garlic and herb seasoning
· ½ cup heavy whipping cream
· ½ cup tomato sauce
· 2 cups diced cooked chicken breast
· 12 ounces frozen broccoli florets
· ½ cup grated Parmesan cheese
· 1 teaspoon parsley flakes
· 1 cup shredded extra sharp cheese
Instruction:
1. Preheat oven to 350°F. In a large mixing bowl, whisk together the eggs.
2. Whisk in the mustard, garlic and herb seasoning, and heavy whipping cream.
3. When that’s blended well, slowly whisk in the tomato sauce until it’s no longer lumpy. Add in the diced chicken and broccoli florets.
4. Grease a casserole dish or a large baking pan then pour in the Italian bake.
5. Sprinkle Parmesan cheese and parsley flakes on top of the Italian bake. Bake for 30-40 minutes at 350°F, or until the top looks like a crust.
6. Before serving, top the Italian bake with some sharp extra sharp cheese. You could also use any other cheese that you like, such as mozzarella or pepper jack.
This makes a total of 8 servings of Savory Italian Egg Bake. Each serving comes out to be:
307 Calories, 12.13g Fats, 2.35g Net Carbs, and 13.3g Protein.
Bolognese Zoodle Bake
Ingredients:
Bolognese Sauce
· 1.5 pounds ground beef
· 1 tablespoon olive oil
· ½ medium white onion, about 100g or 3.5oz
· 2-3 cloves of garlic, minced
· ½ teaspoon thyme
· ½ teaspoon ground nutmeg
· ½ teaspoon ground marjoram
· 2 cups Rao's basil tomato marinara sauce
· 2 tablespoons heavy whipping cream
· ¼ cup chicken bouillon
· salt and pepper to taste
Zucchini Noodles
· 2-3 medium zucchini, about 570g or 20oz
· 2 tablespoons olive oil
· 1 cup shredded mozzarella cheese
· salt and pepper to taste
· optional garnish: fresh basil
Instruction:
1. Preheat a skillet over medium heat, and set your slow cooker onto “low.” Finely dice half of a medium sized white onion while you wait for the skillet to heat up.
2. Add olive oil to the frying pan.
3. Once the oil becomes hot, add the diced onion. Cook until the onions start to become translucent and pick up a bit of color.
4. Add in the minced garlic cloves.
5. Crumble the ground beef into the pan. Don't worry too much about breaking up the chunks as they cook. Everything is going to fall apart in the slow cooker anyway.
6. Add in ½ a teaspoon of thyme, ½ a teaspoon of nutmeg, ½ a teaspoon of marjoram, and black pepper to taste.
7. Mix everything together and allow the beef to cook until it has mostly browned.
8. Add 2 cups of Rao's basil tomato marinara sauce and stir into the beef.
9. Stir in the 2 tablespoons of heavy whipping cream.
10. Finish the sauce by mixing in ¼ of a cup of chicken bouillon.
11. Turn the heat off and allow the sauce to rest for about 10 minutes before transferring it into the preheated slow cooker. Be careful not to pour hot sauce into cold stoneware. I've cracked them before!
12. Cover the slow cooker and allow the sauce to simmer for 8 hours. Stir occasionally to prevent burning. When the sauce is ready it will take on a deep color and the house will smell like lasagne. After the sauce has finished cooking you can season with salt if needed.
13. Preheat your oven to 350 degrees Fahrenheit.
14. Set up a vegetable spiralizer. Use it to process the zucchini into noodles, and place the noodles in a casserole dish. Break apart the longer strands so that none of them are too long.
15. Add 2 tablespoons of olive oil to the noodles. Season to taste and then mix together.
16. Spread your bolognese sauce over the top of the zucchini.
17. Top the casserole with 1 cup of shredded mozzarella cheese.
18. If baking directly after cooking the bolognese sauce then you will only need to heat in the oven for 15-20 minutes. If you've made the sauce ahead of time and it's been chilled in the refrigerator then you will need to bake for 30-35 minutes.
19. Garnish with fresh basil if desired.
This makes a total of 6 servings Bolognese Zoodle Bake. Each serving comes out to be:
402 Calories, 28.7g Fats, 6g Net Carbs, and 29g Protein.
Prosciutto, Caramelized Onion, and Parmesan Braid
Ingredients:
· 1 Tbsp. butter
· 1 medium onion, finely chopped
· 1 clove garlic, crushed
· 1 Tbsp. balsamic vinegar
· 3 oz. prosciutto, sliced thinly
· 2 tsp. fresh basil, minced
· 2 cups part-skim mozzarella cheese, finely grated
· ¾ cup almond flour
· ½ tsp. salt
· 1 egg
· ½ cup plus 1 Tbsp. finely grated Parmesan cheese, divided
· freshly ground black pepper
· Optional: olive oil for dipping
Instruction:
1. Preheat oven to 375º Fahrenheit. Have two pieces of parchment about 18 inches long, a rolling pin, and a baking sheet set aside. An insulated baking sheet works best for this recipe, but other baking sheets will work as well.
2. Heat a large skillet over medium heat, add the butter. When the butter stops foaming, add the onions. Cook onions, stirring occasionally until edges are brown and onions have caramelized
3. Add garlic to the skillet. Cook for one minute, stirring constantly. Pour balsamic vinegar over the onions and cook until almost completely evaporated.
4. Add prosciutto to the skillet, separating the thin slices as you put them in the skillet. Cook while stirring for about 1 minute. Stir in basil, then remove skillet from heat. Taste and adjust seasoning with salt and pepper. Prosciutto is salty already, so the addition of salt will probably not be necessary.
5. Prepare a double boiler and bring water in the lower part of the double boiler to a simmer. In the top part of the double boiler, add the mozzarella cheese, the almond flour, and the salt. Stir to evenly distribute.
6. Place the top part of the double boiler containing the almond flour and mozzarella mixture over the bottom part with the simmering water. Heat the mixture, stirring frequently, until the cheese melts and the mixture becomes a dough-like ball. Be careful not to burn yourself with steam escaping from the bottom part of the double boiler. I use a silicone mitt to hold the bowl while I stir.
7. Transfer the mozzarella dough to a piece of parchment paper. Knead it several times to incorporate any stray almond flour into the dough and completely mix the cheese and the almond flour. Pat the dough into an oval shape. Cover the dough with a second piece of parchment and roll out into an oblong shape about 14 inches by 9 inches. While rolling the dough out, you may need to straighten the top parchment, then flip the dough over and straighten the bottom parchment. This prevents wrinkles in the dough.
8. Spread the filling along the middle third of the dough, being careful to leave about one third of the dough on both sides. Sprinkle ½ cup of the parmesan cheese over the filling.
9. Cut approximate 1” wide strips down the sides going to where the filling starts. Make sure there is an equal number of strips on each side. Crisscross the strips as shown. Before you get to the end, fold the bottom over the filling and cross the last few strips over top. This gives the loaf a neat and tidy end.
10. Break the egg into a small bowl. Whisk lightly and brush over the bread. (You will not use the entire egg.) Sprinkle the loaf with reserved parmesan cheese and a pinch of freshly ground black pepper on top.
11. Using the parchment the bread is already on, slide bread onto a baking sheet. Bake in preheated oven for 18-22 minutes or until it is golden brown. Let bread cool 5 minutes on the baking sheet, then transfer it to a cutting board using the parchment. Gently remove parchment from underneath, if desired. Tearing the parchment will make this process easier. Slice and serve hot with olive oil for dipping if desired.
This makes a total of 6 servings. Each serving comes out to be:
303 Calories, 23g Fats, 5g Net Carbs, and 21g Protein.
Skillet Browned Chicken with Creamy Greens
Ingredients:
· 1 lb chicken thighs, boneless but skin on
· 2 Tbsp. coconut oil
· 1 cup chicken stock
· 1 cup cream
· 1 tsp. Italian herbs
· 2 cups dark leafy greens
· 2 Tbsp. butter, melted
· 2 Tbsp. coconut flour
· Salt and pepper, to taste
Instruction:
1. Preheat a large skillet on a medium-high setting. Add two tablespoons of coconut oil to the pan. Season both sides of the chicken thighs with salt and pepper while the oil heats up. Brown chicken thighs in the skillet.
2. Fry both sides until the chicken is cooked through and crispy. While the thighs are cooking you should start the sauce.
3. To create the sauce melt two tablespoons of butter in a sauce pan. Once the butter stops sizzling, whisk in two tablespoons of coconut flour to form a thick paste.
4. Whisk in one cup of cream and bring the mixture to a boil. The mixture should thicken after a few minutes. Stir in the teaspoon of Italian herbs.
5. Remove cooked chicken thighs from the skillet and set aside. Pour the cup of chicken stock into the chicken skillet and deglaze the pan. Whisk in the cream sauce. Stir the greens into the pan so that they become coated with the sauce.
6. Lay the chicken thighs back on top of the greens, then remove from the heat and serve. Divide chicken and greens up into four servings.
This makes a total of 4 servings Skillet Browned Chicken with Creamy Greens. Each serving comes out to be:
446 Calories, 38.19g Fats, 2.61g Net Carbs, and 18.42g Protein.
Sausage and Kale Soup
Ingredients:
· 1 lb. ground sweet Italian sausage
· 1 Tbsp. butter
· 1 medium yellow onion, chopped
· 1 medium carrot, peeled and diced
· 2 cloves garlic, crushed
· 2 tbsp. red wine vinegar
· 1 tsp. dried oregano
· 1 tsp. dried basil
· 1 tsp. dried rubbed sage
· ¼ to ½ tsp. crushed red pepper flakes
· 4 cups low-sodium chicken broth
· 1 cup heavy cream
· ½ medium head cauliflower, cut into small florets
· 3 cups kale, chopped
· ½ to 1 tsp. sea salt, or to taste
· ½ tsp. freshly ground black pepper
Instruction:
1. Heat a large saucepan or Dutch oven over medium high heat. Add ground sausage, breaking up the meat. Cook, stirring occasionally until browned and cooked through, about 5 minutes.
2. Using a slotted spoon, remove cooked sausage and allow to drain on a plate covered with paper towels. Discard drippings, but do not wash pan.
3. Melt butter over medium heat. When bubbling subsides, add onion and carrot. Cook until onion begins to brown on the edges and becomes somewhat translucent.
4. Stir garlic into onion and carrot mixture. Cook one minute. Add red wine vinegar and cook until syrupy, scraping up browned bits-about 1 minute.
5. Stir in oregano, basil, sage and red pepper flakes. Pour in stock and heavy cream. Increase heat to medium high.
6. When soup reaches a simmer, add cauliflower and turn heat down to medium-low. Simmer uncovered until cauliflower is fork-tender, about 10 minutes. Stir in kale and cooked sausage. Cook 1 to 2 minutes longer, or until kale wilts and the sausage is reheated.
7. Season to taste with salt and pepper. The amount of salt needed may vary due to variation in brands of broth.
This makes a total of 6 servings Sausage and Kale Soup. Each serving comes out to be:
298 Calories, 24g Fats, 6g Net Carbs, and 16g Protein.
Slow Cooker Steak Lovers Chili
Ingredients:
Chili
· 2 ½ pounds grass fed steak, cut into 1-inch cubes
· 1 tablespoon ancho chili powder
· ½ teaspoon ground cumin
· ½ teaspoon salt
· ¼ teaspoon ground cayenne pepper
· 1/8 teaspoon ground black pepper
· ½ cup sliced leeks
· 2 cups canned tomatoes, whole with juice
· 1 cup chicken or beef stock
Optional Toppings Per Bowl
· ¼ cup shredded cheddar cheese
· 2 tablespoons sour cream
· ½ avocado, sliced or cubed
· 1 teaspoon chopped fresh cilantro
Instruction:
1. Place all ingredients, except for the toppings, into a slow cooker in the order given.
2. Stir, cover, and set the slow cooker to high. Cook for approximately 6 hours, or until the steak is tender.
3. Use a fork to shred some of the steak cubes if and break up any tomatoes that remain intact.
4. Serve the chili hot in bowls with any desired toppings.
This makes a total of 12 (½ cup) servings Slow Cooker Steak Lovers Chili. Each serving, with toppings, comes out to be:
477.5 Calories, 37.26g Fats, 4.79g Net Carbs, and 28.58g Protein.
Spicy Sausage & Cabbage Skillet Melt
Ingredients:
· 4 spicy Italian chicken sausages
· 1 ½ cups green cabbage, shredded
· 1 ½ cups purple cabbage, shredded
· ½ cup diced onion
· 2 Tbsp. coconut oil
· 2 slices (1 ounce each) Colby Jack cheese
· 2 Tbsp. chopped fresh cilantro
Instruction:
1. Remove casings from sausages and rough chop. Chop onion and shred cabbage if not using pre-shredded cabbage.
2. Melt coconut oil in a large skillet and add onion and cabbage. Cook over medium-high heat until the vegetables begin to become tender, about 8 minutes.
3. Add sausage, stirring to mix it into the cabbage and onions. Cook 8 minutes more.
4. Add the cheese on top and cover the skillet.
5. Turn off the heat and wait 5 minutes while the cheese melts into the cabbage and vegetables. Remove the lid from the skillet and stir.
6. Top with cilantro and serve immediately right from the skillet.
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