The Keto Diet Cookbook
Page 19
½ cup (38 g) crushed pork rinds
1 teaspoon garlic powder
1 teaspoon dried oregano leaves
1 teaspoon dried thyme leaves
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
1 pound (455 g) boneless pork chops (about 1 in/2.5 cm thick)
LEMON-THYME CAULI RICE:
1 medium head cauliflower (about 1½ lbs/680 g), or 3 cups (375 g) pre-riced cauliflower
1 small white onion, diced
4 cloves garlic, minced
¼ cup (60 ml) chicken bone broth
2 tablespoons lemon juice
½ teaspoon finely ground sea salt
Leaves from 6 sprigs fresh thyme
1. Heat the oil in a large frying pan over medium-low heat.
2. While the oil is heating, place the crushed pork rinds, garlic powder, oregano, thyme, salt, and pepper in a medium-sized bowl. Stir to blend, then add the pork chops, one at a time, and coat in the mixture. When the chops are well coated, transfer to the frying pan.
3. Cook the pork chops for 10 minutes per side, until well seared.
4. If you’re using pre-riced cauliflower, skip ahead to Step 5. Otherwise, cut the base off the head of cauliflower and remove the florets. Transfer the florets to a food processor or blender and pulse 3 or 4 times to break them up into small (¼-inch/6-mm) pieces.
5. Once the pork has cooked for a total of 20 minutes, transfer the chops to a clean plate, leaving the cooking oil in the pan. Add the riced cauliflower, onion, garlic, broth, lemon juice, and salt. Cover and cook until the cauli rice is soft but not mushy, about 15 minutes, stirring a couple of times during cooking.
6. Meanwhile, cut the pork chops into ½-inch (1.25-cm) slices. When the cauli rice is done, add the sliced pork to the pan. If the pork is not cooked through, continue cooking, uncovered, for another 5 minutes, just to cook it through.
7. Divide the pork and cauli rice among 4 dinner plates, sprinkle with the thyme leaves, and enjoy!
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the black pepper. Do not use ghee.
make it COCONUT-FREE:
Use avocado oil or ghee.
make it DAIRY-FREE:
Do not use ghee.
Per serving, made with coconut oil:
calories: 419 | calories from fat: 244 | total fat: 27.7 g | saturated fat: 16.3 g | cholesterol: 104 mg
sodium: 728 mg | carbs: 9 g | dietary fiber: 3 g | net carbs: 6 g | sugars: 3 g | protein: 34 g
FAT:
58%
CARBS:
8%
PROTEIN:
34%
ONE-POT PORKY KALE
NUT-FREE
OPTION: AIP • COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 35 minutes
There’s nothing quite like a one-pot meal. Not only is there less stress when cooking and less cleanup, but the flavors meld all up in each other’s business, making the dish scrumptious without all the hassle. Don’t have kale? You could use any kind of greens in its place—spinach, bok choy, mustard greens, or whatever you can find. If the idea of making a batch of homemade dressing has you stressed, use whatever creamy dressing you have on hand.
3 tablespoons coconut oil, avocado oil, or ghee
1 teaspoon paprika
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
1 pound (455 g) boneless pork chops (about 1 in/2.5 cm thick)
1 small yellow onion, sliced
6 cloves garlic, minced
4 cups (240 g) destemmed kale leaves
⅓ cup (80 ml) creamy Italian dressing or other creamy salad dressing of choice
¼ cup (17 g) chopped fresh parsley, for serving
1. Heat the oil in a large frying pan over medium-low heat.
2. While the oil is heating, place the paprika, salt, and pepper in a medium-sized bowl. Stir to blend, then add the pork chops, one at a time, and coat with the paprika mixture.
3. Cook the coated pork chops for 10 minutes per side, until well seared.
4. Once the chops have cooked for a total of 20 minutes, transfer them to a clean plate, leaving the cooking oil in the pan. Add the onion and garlic and cook for 5 minutes, or until fragrant.
5. Add the kale and dressing to the pan and continue to cook for 2 minutes; do not allow the kale to wilt. Remove from the heat.
6. Cut the pork chops into ½-inch (1.25-cm) slices. If the meat is not cooked through, place the slices in the pan and cook, uncovered, for another 5 minutes, just to cook through.
7. Divide among 4 dinner plates, sprinkle with the parsley, and enjoy!
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Do not use ghee, omit the paprika and black pepper, and use a compliant dressing.
make it COCONUT-FREE:
Do not use coconut oil.
make it DAIRY-FREE:
Do not use ghee.
make it EGG-FREE:
Use an egg-free dressing.
make it NIGHTSHADE-FREE:
Omit the paprika and use a nightshade-free dressing.
MAKE IT AT HOME
Replace store-bought creamy salad dressing with my homemade version.
Creamy Italian Dressing
Per serving, made with coconut oil and homemade creamy Italian dressing:
calories: 429 | calories from fat: 275 | total fat: 31 g | saturated fat: 13.3 g | cholesterol: 77 mg
sodium: 432 mg | carbs: 9.7 g | dietary fiber: 3.1 g | net carbs: 6.6 g | sugars: 2.1 g | protein: 28 g
FAT:
65%
CARBS:
9%
PROTEIN:
26%
SALMON & KALE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 5 minutes, plus 2 hours to marinate
COOK TIME: 15 minutes
Salmon is one of those easy proteins that’s quick to make and scrumptious to eat. Just about any vinaigrette-style dressing works well as a marinade for salmon. I hope you enjoy this dish as much as Kevin and I do!
1 pound (455 g) salmon fillets, cut into 4 equal portions
¾ cup (180 ml) vinaigrette of choice
1 small red onion, sliced
4 cups (240 g) destemmed kale leaves
¼ teaspoon red pepper flakes
¼ teaspoon finely ground sea salt
1. Set the salmon in a shallow dish and pour the vinaigrette over the top. Cover and set in the fridge for 2 hours to marinate.
2. When ready to cook, transfer the salmon and all the marinade to a large frying pan. Distribute the onion slices around the fish, then turn the heat to medium-low. Continue cooking the salmon for 6 minutes per side, until seared.
3. Once the salmon has cooked for a total of 12 minutes, push the fish to the sides of the pan, making room for the kale. Add the kale, red pepper flakes, and salt and toss to coat the kale in the pan drippings. Cover and cook for 3 minutes, or until the kale is wilted.
4. Divide the salmon fillets and braised kale among 4 dinner plates and serve.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for u
p to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a small frying pan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Follow the AIP instructions for the vinaigrette (or make sure the vinaigrette you’re using is AIP). Omit the red pepper flakes.
make it NIGHTSHADE-FREE:
Omit the red pepper flakes.
MAKE IT AT HOME
Replace store-bought vinaigrette with one of my homemade versions. My favorite for this recipe is the Basil Vinaigrette.
Basil Vinaigrette & Marinade
Per serving, made with Basil Vinaigrette & Marinade:
calories: 438 | calories from fat: 296 | total fat: 33 g | saturated fat: 4.3 g | cholesterol: 52 mg
sodium: 374 mg | carbs: 9.1 g | dietary fiber: 3.3 g | net carbs: 5.8 g | sugars: 3.8 g | protein: 26.3 g
FAT:
68%
CARBS:
8%
PROTEIN:
24%
CREAMY SPINACH ZUCCHINI BOATS
DAIRY-FREE • NUT-FREE
OPTION: EGG-FREE • NIGHTSHADE-FREE
MAKES 8 boats (2 per serving)
PREP TIME: 15 minutes
COOK TIME: 30 minutes
Even though there’s no muscle or organ meat in this dish, there’s plenty of protein in each serving thanks to the pork rinds and collagen. Don’t have collagen? Omitting it won’t change the structure of this recipe; it’ll just lower the overall protein count.
If you can’t live without cheese and it’s part of your keto diet, you could top the boats with 1 cup (140 g) of shredded dairy-free or regular mozzarella cheese after adding the pork rinds.
4 medium zucchinis
1 cup (250 g) coconut cream
½ cup (105 g) mayonnaise
⅓ cup (55 g) collagen peptides (optional)
1 tablespoon onion powder
2 teaspoons garlic powder
½ teaspoon finely ground sea salt
¼ teaspoon paprika
¼ teaspoon red pepper flakes
1 packed cup (70 g) spinach, finely chopped
1¼ cups (95 g) crushed pork rinds
1. Preheat the oven to 400°F (205°C). Line a 13 by 9-inch (33 by 23-cm) baking pan with parchment paper for easier cleanup.
2. Slice the zucchinis in half lengthwise, keeping the stems intact. Then, with a small spoon, scoop out the insides, leaving the sides at least ¼ to ½ inch (6 to 12 mm) thick. Be careful not to crack the zucchinis in half—take it slow!
3. Lay the zucchinis hollowed-out side up in the lined baking pan.
4. Place the remaining ingredients, except the spinach and pork rinds, in a blender or food processor. Blend until smooth, then add the spinach and stir by hand just to mix it in.
5. Spoon the spinach mixture into the zucchini boats, filling them to the top. Pile the pork crushed rinds on top of the boats.
6. Bake for 30 minutes, until the tops are lightly golden. Let cool for 10 minutes before serving.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes; or place in an oven-safe dish and reheat in a preheated 400°F (205°C) oven for 15 minutes.
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here).
make it NIGHTSHADE-FREE:
Omit the paprika and red pepper flakes.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with homemade mayonnaise and collagen:
calories: 453 | calories from fat: 288 | total fat: 32 g | saturated fat: 17.4 g | cholesterol: 40 mg
sodium: 1061 mg | carbs: 9.4 g | dietary fiber: 4.2 g | net carbs: 5.2 g | sugars: 2.1 g | protein: 32 g
FAT:
64%
CARBS:
8%
PROTEIN:
28%
MY FAVORITE CREAMY PESTO CHICKEN
DAIRY-FREE • EGG-FREE
OPTION: COCONUT-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 20 minutes
The title reads like I’ve had so many pesto chicken dishes in my life and this is my favorite one of all, when in reality, this recipe could very well be my favorite recipe in the whole book. Wait, in all the books I’ve ever created. Yes, it’s that bold of a statement. Gosh, if you don’t like this recipe, we may have a problem.
Here is where I struggle with this recipe—it’s so, so, so good that I have a hard time deciding what I like most with it. So I’ll leave that up to you: try raw or cooked spiral-sliced zucchini or daikon noodles (I like them raw!), or perhaps some heated konjac noodles, cooked cauliflower rice, or cooked spaghetti squash; or enjoy the chicken on its own. It’s all good!
CHICKEN:
¼ cup (60 ml) avocado oil
1 pound (455 g) boneless, skinless chicken breasts, thinly sliced
1 small white onion, thinly sliced
½ cup (105 g) sun-dried tomatoes, drained and chopped
¾ teaspoon dried oregano leaves
½ teaspoon dried thyme leaves
⅛ teaspoon red pepper flakes
PESTO CREAM SAUCE:
2 cloves garlic
¼ cup (37 g) pine nuts
¼ cup (17 g) nutritional yeast
½ cup (120 ml) chicken bone broth
½ cup (120 ml) full-fat coconut milk
½ teaspoon finely ground sea salt
½ teaspoon ground black pepper
½ ounce (14 g) fresh basil leaves and stems
2 medium zucchinis, spiral sliced, raw or cooked, for serving
1. Heat the oil in a large frying pan over medium heat. When hot, add the chicken, onion, sun-dried tomatoes, oregano, thyme, and red pepper flakes. Sauté for 5 minutes, or until fragrant.
2. Meanwhile, place all the ingredients for the pesto cream sauce, except the basil, in a food processor or blender. Blend on high until smooth, about 30 seconds. Add the basil and pulse to break it up slightly, but before the sauce turns a bright green color—don’t pulverize the basil!
3. Pour the sauce into the pan and toss the chicken to coat. Reduce the heat to low, cover, and cook for 15 minutes, stirring every couple of minutes, until the chicken is cooked through.
4. Divide the spiral-sliced zucchini among 4 dinner plates and top with equal portions of the chicken and sauce. Dig in!
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes. Alternatively, to remove as much liquid as possible, place in a frying pan and reheat over medium heat, uncovered, for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
PREP AHEAD: Make the sauce as far ahead of time as you’d like. You can store it in the fridge for up to 3 days or in the freezer for up to 1 month.
Per serving:
calories: 455 | calories from fat: 264 | total fat: 29.3 g | saturated fat: 2.2 g | cholesterol: 74 mg
sodium: 437 mg | carbs: 15.8 g | dietary fiber: 4.4 g | net carbs: 11.4 g | sugars: 3.3 g | protein: 32.2 g
FAT:
58%
CARBS:
14%
PROTEIN:
28%
make it COCONUT-FREE:
Replace the coconut milk with a coconut-free option like cashew milk or macadamia nut milk. If you can eat dairy, heavy cream would work, too!
make it LOW-FODMAP:
Replace the white onion with ½ cup (40 g) sliced green onions
(green parts only). For the sauce, omit the garlic, add 1 tablespoon garlic-infused oil, and use just 2 tablespoons pine nuts.
make it NIGHTSHADE-FREE:
Omit the sun-dried tomatoes and red pepper flakes.
make it NUT-FREE:
Replace the pine nuts with hulled sunflower seeds.
CHICKEN LAKSA
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: COCONUT-FREE • NIGHTSHADE-FREE