Dinner

Keto baked salmon with lemon and butter

Carbs: 1 per serving, 6 servings

Ingredients

• 1 tablespoon olive oil
• 2 lbs (900 g) salmon
• 1 teaspoon sea salt
• ground black pepper
• 7 oz. 200 g butter
• 1 1 lemon

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

• 1-2⁄3 lbs 750 g green cabbage
• 5-1⁄3 oz. 150 g butter
• 1-1⁄3 lbs 600 g ground beef
• 1 teaspoon salt
• 1 teaspoon onion powder
• ¼ teaspoon ground black pepper
• 1 tablespoon white wine vinegar
• 2 garlic cloves, finely chopped
• 3 scallion, in slices 
• 1 teaspoon chili flakes
• 1 tablespoon  fresh ginger, finely chopped or grated
• 1 tablespoon sesame oil

Wasabi mayonnaise

• 1 cup 225 ml mayonnaise
• ½ - 1 tablespoon wasabi paste

Instructions

1. Shred the cabbage finely using a sharp knife or a food processor.
2. Fry the cabbage in 2–3 ounces (60–90 g) butter in a large frying or wok pan on medium-high heat, but don't let the cabbage turn brown. It takes a while for the cabbage to soften.
3. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.
4. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté for a few minutes.
5. Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.
6. Add scallions and cabbage to the meat. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving.
7. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

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

• 1½ lbs 700 g  chicken thighs or chicken breast 
• 2 oz. 50 g butter, for frying
• 3 oz. 75 g red pesto or green pesto
• 1½ cups 350 ml heavy whipping cream
• 8 tablespoons 120 ml pitted olives
• 8 oz. 225 g feta cheese, diced
• 1 garlic clove, finely chopped 
• salt and pepper

For serving

• 51⁄3 oz. 150 g leafy greens
• 4 tablespoons 4 tablespoons olive oil
• sea salt and  ground black pepper

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

• ½ yellow onion, finely chopped
• 1 garlic clove, finely chopped 
• 2 tablespoons butter or olive oil
• 1-1⁄3 lbs 600 g  ground beef or ground lamb
• salt and pepper
• 1 tablespoon dried oregano or dried basil
• 4 tablespoons tomato paste or ajvar      relish
• ½ cup 125 ml water

Pie crust

• ¾ cup 180 ml almond flour
• 4 tablespoons 60 ml sesame seeds
• 4 tablespoons 60 ml coconut flour
• 1 tablespoon ground psyllium      husk powder
• 1 teaspoon baking powder
• 1 pinch salt
• 3 tablespoons olive oil or coconut oil
• 1 egg
• 4 tablespoons 60 ml water

Instructions

Instructions are for 6 servings. Please modify as needed.

1. Preheat the oven to 350°F (175°C).
2. Fry onion and garlic in butter or      olive oil over medium heat for a few minutes, until the onion is soft. Add      the ground beef and keep frying. Add oregano or basil and add salt and pepper to taste.
3. Add tomato paste, pesto or ajvar      relish – use what you have on hand. Add water. Lower the heat and let      simmer for at least 20 minutes. While the meat simmers, make the dough for the crust.
4. Mix all the dough ingredients in a      food processor for a few minutes until the dough turns into a ball. If you don't have a food processor, you can mix by hand with a fork.
5. Place a round piece of parchment      paper in a well-greased springform pan—about 10 inches in diameter—to make it easier to remove the pie when it's done. (You can also use a deep-dish  pie pan.) Spread the dough in the pan and up along the sides. Use a  spatula or well-greased fingers.
6. Pre-bake the crust for 10-15      minutes. Take it out of the oven and place the meat in the crust. Mix      cottage cheese and shredded cheese together, and layer on top of the pie.
7. Bake for 30-40 minutes on lower      rack or until the pie has turned a golden color.
8. Serve with a fresh green salad and      dressing.

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 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.

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

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

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.

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.

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

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

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.

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.