[2017] Ketogenic Instant Pot Cookbook
Page 4
Divide shrimp into bowls and serve.
Enjoy!
Nutrition: calories 183, fat 4, fiber 1, carbs 7, protein 15
Squid and Veggies
Preparation time: 10 minutes
Cooking time: 27 minutes
Servings: 4
Ingredients:
1 pound squid, cleaned and chopped
10 garlic cloves, minced
2-inch ginger piece, grated
2 green chilies, chopped
½ tablespoon lemon juice
2 yellow onions, chopped
1 curry leaf
1 tablespoon coriander powder
¼ cup coconut, shredded
¾ tablespoon chili powder
1 teaspoon garam masala
Salt and black pepper to the taste
A pinch of turmeric
1 teaspoon mustard seeds
¾ cup water
3 tablespoons olive oil
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add mustard seeds and coconut, stir and cook for 2 minutes.
Add ginger, onions, garlic, chilies, salt, pepper, curry leaf, coriander powder, chili powder, garam masala, turmeric, water, lemon juice and squid, stir, cover and cook on Low for 25 minutes.
Divide into bowls and serve right away.
Enjoy!
Nutrition: calories 193, fat 7, fiber 1, carbs 7, protein 19
Artichokes and Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 artichokes, trimmed
2 cups chicken stock
1 tablespoon tarragon, chopped
4 lemon slices
Zest from 1 lemon, grated
Pulp from 1 lemon
1 celery stalk, chopped
½ cup olive oil
Salt to the taste
Directions:
Put artichokes in your instant pot, add lemon slices on top, add stock, cover, cook on High for 20 minutes and transfer them to a platter.
Meanwhile, in your food processor, mix tarragon with lemon zest, lemon pulp, celery, salt and olive oil, pulse very well, drizzle this over artichokes and serve right away.
Enjoy!
Nutrition: calories 192, fat 6, fiber 7, carbs 9, protein 7
Squash and Chicken Cream
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 6
Ingredients:
1 and ½ pounds butternut squash, baked, peeled and cubed
1 cup chicken meat, cooked and shredded
½ cup green onions, chopped
3 tablespoons ghee
30 ounces chicken stock
½ cup carrots, chopped
½ cup celery, chopped
1 garlic clove, minced
½ teaspoon Italian seasoning
15 ounces canned tomatoes and their juice, chopped
Salt and black pepper to the taste
A pinch of red pepper flakes, dried
A pinch of nutmeg, grated
1 and ½ cup coconut cream
Directions:
Set your instant pot on Sauté mode, add ghee, melt it, add celery, carrots and onions, stir and cook for 3 minutes.
Add garlic, squash, tomatoes, stock, Italian seasoning, salt, pepper, pepper flakes and nutmeg, stir, cover and cook on High for 10 minutes.
Blend soup using an immersion blender, add coconut cream and chicken, stir, set the pot on simmer mode and cook for 3 minutes more.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 182, fat 2, fiber 7, carbs 10, protein 7
Veggie Soup
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 8
Ingredients:
1 tablespoon olive oil
1 celery stalk, chopped
3 pounds tomatoes, chopped
2 carrots, chopped
1 onion, chopped
1 zucchini, chopped
4 garlic cloves, minced
30 ounces canned chicken stock
Salt and black pepper to the taste
1 teaspoon Italian seasoning
2 cups baby spinach
1 cup asiago cheese, grated
2 tablespoons basil, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion, stir and cook for 5 minutes.
Add carrots, garlic, celery, zucchini, tomatoes, stock, Italian seasoning, salt and pepper, stir, cover and cook on High for 6 minutes
Add basil and spinach, stir, ladle into bowls and serve with cheese sprinkled on top.
Enjoy!
Nutrition: calories 172, fat 4, fiber 4, carbs 10, protein 6
Cabbage and Carrot Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cabbage head, shredded
1 small yellow onion, chopped
12 ounces baby carrots
3 celery stalks, chopped
2 tablespoons olive oil
3 teaspoons garlic, minced
¼ cup cilantro, chopped
4 cups chicken stock
Salt and black pepper to the taste
Directions:
In your instant pot, mix cabbage with celery, carrots, onion, stock, olive oil and garlic, stir, cover and cook on High for 8 minutes.
Add salt, pepper and cilantro, stir well, ladle into soup bowls and serve.
Enjoy!
Nutrition: calories 165, fat 4, fiber 3, carbs 9, protein 10
Asparagus Cream
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 pounds green asparagus, trimmed and cut into medium pieces
3 tablespoons ghee
6 cups chicken stock
1 yellow onion, chopped
¼ teaspoon lemon juice
½ cup coconut cream
Salt and white pepper to the taste
Directions:
Set your instant pot on Sauté mode, add ghee, heat it up, add asparagus, onion, salt and pepper, stir and cook for 5 minutes.
Add stock, cover pot, cook on Low for 15 minutes, transfer everything to your blender and pulse well.
Return soup to pot, add coconut cream and lemon juice, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 100, fat 5, fiber 1, carbs 8, protein 7
Fresh Fennel and Leek Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 fennel bulb, chopped
2 cups water
1 bay leaf
1 leek, chopped
1 tablespoon olive oil
Salt and black pepper to the taste
2 teaspoons parmesan cheese, grated
Directions:
In your instant pot, mix fennel with leek, bay leaf, oil, water, salt and pepper, stir, cover and cook on High for 15 minutes.
Add cheese, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 126, fat 3, fiber 3, carbs 6, protein 5
Chicken Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
6 chicken thighs
1 teaspoon olive oil
¼ pound baby carrots
Salt and black pepper to the taste
1 yellow onion, chopped
2 tablespoons tomato paste
1 celery stalk, chopped
½ teaspoon thyme, dried
2 and ½ cups chicken stock
15 ounces canned tomatoes, chopped
Directions:
Set your
instant pot on Sauté mode, add oil, heat it up, add chicken, salt and pepper, brown for 4 minutes on each side and transfer to a plate.
Add celery, onion, tomato paste, carrots, thyme, salt and pepper, stir and sauté them for 4 minutes more.
Add stock, chicken and tomatoes, cover and cook on High for 25 minutes.
Transfer chicken pieces to a cutting board, leave aside to cool down for a few minutes, discard bones, shred meat and return it to the stew.
Stir, divide into bowls and serve hot.
Enjoy!
Nutrition: calories 182, fat 4, fiber 4, carbs 7, protein 14
Turkey Stew
Preparation time: 10 minutes
Cooking time: 33 minutes
Servings: 4
Ingredients:
1 tablespoon avocado oil
1 yellow onion, chopped
1 teaspoon garlic, minced
3 celery stalks, chopped
2 carrots, chopped
Salt and black pepper to the taste
3 cups turkey meat, already cooked and shredded
15 ounces canned tomatoes, chopped
5 cups turkey stock
1 tablespoon cranberry sauce
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add carrots, celery and onions, stir and cook for 3 minutes.
Add tomatoes, stock, garlic, meat, cranberry sauce, salt and pepper, stir, cover, cook on Low for 30 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 1, carbs 6, protein 16
Mushroom Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 tablespoon olive oil
1 celery stalk, chopped
1 and ½ cups beef stock
1 red onion, chopped
2 pounds beef chuck, cubed
1 teaspoon rosemary, chopped
Salt and black pepper to the taste
1 ounce porcini mushrooms, chopped
2 carrots, chopped
2 tablespoons coconut flour
2 tablespoons ghee
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add beef, stir and brown for 5 minutes.
Add onion, celery, rosemary, salt, pepper, carrots, mushrooms and stock, stir, cover and cook on High for 15 minutes.
Heat up a pan with the ghee over medium high heat, melt it, add flour and 3 tablespoons cooking juices from the stew, stir, add to stew, set the pot on simmer mode and cook everything for 4 minutes more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 283, fat 4, fiber 3, carbs 8, protein 18
Stuffed Bell Peppers
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
4 bell peppers, tops and seeds removed and blanched in hot water for 3 minutes
Salt and black pepper to the taste
16 ounces beef meat, ground
1 egg
½ cup coconut milk
2 onions, chopped
8 ounces water
10 ounces keto tomato soup
Directions:
In a bowl, mix beef with salt, pepper, egg, milk and onions and stir very well.
Stuff bell peppers with this mix, place them in your instant pot, add tomato soup and water, cover and cook on High for 12 minutes.
Divide stuffed peppers between plates, drizzle cooking juices all over and serve.
Enjoy!
Nutrition: calories 182, fat 2, fiber 3, carbs 7, protein 10
Crab Legs
Preparation time: 5 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
4 pounds crab legs, halved
3 lemon wedges
¼ cup ghee
1 cup water
Directions:
Put the water in your instant pot, add steamer basket, add crab legs inside, cover and cook on High for 3 minutes.
Transfer crab legs to a bowl, add melted ghee, toss and serve them with lemon wedges on the side.
Enjoy!
Nutrition: calories 100, fat 4, fiber 1, carbs 2, protein 7
Ketogenic Instant Pot Snacks and Appetizer Recipes
Cranberry Dip
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
2 and ½ teaspoons lemon zest, grated
3 tablespoons lemon juice
12 ounces cranberries
4 tablespoons stevia
Directions:
In your instant pot, mix lemon juice with stevia, lemon zest and cranberries, stir, cover and cook on High for 2 minutes.
Set the pot on simmer mode, stir your dip for a couple more minutes, transfer to a bowl and serve with some biscuits as a snack.
Enjoy!
Nutrition: calories 73, fat 0, fiber 1, carbs 2, protein 2
Chili Dip
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 8
Ingredients:
5 ancho chilies, dried and chopped
2 garlic cloves, minced
Slat and black pepper to the taste
1 and ½ cups water
2 tablespoons balsamic vinegar
1 and ½ teaspoons stevia
1 tablespoon oregano, chopped
½ teaspoon cumin, ground
Directions:
In your instant pot mix water chilies, garlic, salt, pepper, stevia, cumin and oregano, stir, cover and cook on High for 8 minutes.
Blend using an immersion blender, add vinegar, stir, set the pot on simmer mode and cook your chili dip until it thickens.
Serve with veggie sticks on the side as a snack.
Enjoy!
Nutrition: calories 85, fat 1, fiber 1, carbs 2, protein 2
Zucchini Dip
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
1 and ½ pounds zucchini, chopped
1 tablespoon olive oil
2 garlic cloves, minced
Salt and white pepper to the taste
½ cup water
1 bunch basil, chopped
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add onion, stir and sauté for 3 minutes.
Add zucchini, salt, pepper and water, stir, cover and cook on High for 3 minutes.
Add garlic and basil, blend everything using an immersion blender, set the pot on simmer mode and cook your dip for a few more minutes until it thickens.
Transfer to a bowl and serve as a tasty snack.
Enjoy!
Nutrition: calories 100, fat 2, fiber 3, carbs 4, protein 2
Beets and Squash Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
1 yellow onion, chopped
2 tablespoons olive oil
5 celery ribs
8 garlic cloves, minced
8 carrots, chopped
4 beets, peeled and chopped
1 butternut squash, peeled and chopped
1 cup veggie stock
¼ cup lemon juice
1 bunch basil, chopped
2 bay leaves
Salt and black pepper to the taste
Directions:
Set your instant pot on Sauté mode, add oil, heat it up, add celery, carrots and onions, stir and cook for 3 minutes.
Add beets, squash, garlic, stock, lemon juice, basil, bay leaves, salt and pepper, stir, cover and cook on High for 12 minutes.
Discard bay leaves, blend dip using an immersion blender
, transfer to a bowl and serve as a snack.
Enjoy!
Nutrition: calories 83, fat 1, fiber 3, carbs 4, protein 3
Cheese and Sausage Dip
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 cups Mexican cheese, cut into chunks
1 cup Italian sausage, cooked and chopped
5 ounces canned tomatoes and green chilies, chopped
4 tablespoons water
Directions:
In your instant pot, mix sausage with cheese, tomatoes and chilies and water, stir, cover, cook on High for 5 minutes, blend a bit using an immersion blender, transfer to a bowl and serve as a dip.
Enjoy!
Nutrition: calories 100, fat 3, fiber 2, carbs 6, protein 4
Creamy Mushroom Dip