The Keto Diet Cookbook
Page 23
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 25 minutes
It tastes like holiday stuffing, but without all the work! When Kevin and I are in the mood for shovel food (you know, the type of meal that you just shovel into your mouth—glamorous, I know), this dish is a top pick!
¼ cup (55 g) coconut oil, or ¼ cup (60 ml) avocado oil
2 (7-oz/198-g) packages precooked breakfast sausage, roughly chopped
2 medium carrots (about 4 oz/110 g), diced
1 small rutabaga (about 4½ oz/130 g), peeled and diced
1 small white onion, diced
1 leek, white part only, thinly sliced
1 clove garlic, minced
½ cup (120 ml) chicken bone broth
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
¼ cup (17 g) fresh parsley leaves, finely chopped
2 teaspoons fresh thyme leaves
6 fresh savory or sage leaves, finely chopped
¾ cup (110 g) shelled raw or roasted pistachios
1. Heat the oil in a large frying pan over medium heat. Add the sausage, carrots, rutabaga, onion, leek, garlic, broth, salt, and pepper. Stir, cover, and cook for 15 minutes, until the carrots and rutabaga are fork-tender.
2. Remove the lid and add the herbs. Continue to cook for 10 minutes, until fragrant.
3. Toss in the pistachios, divide among 4 dinner plates, and enjoy.
PRESSURE COOK IT: Place all the ingredients listed in Step 1 in a pressure cooker. Seal the lid and cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then follow Step 2, using the sauté mode for the last 10 minutes of cooking. Continue with Step 3.
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 and pistachios.
make it COCONUT-FREE:
Use avocado oil.
make it NUT-FREE:
Use ½ cup (75 g) hulled sunflower seeds instead of the pistachios.
Per serving, made with coconut oil:
calories: 681 | calories from fat: 509 | total fat: 57.9 g | saturated fat: 24.7 g | cholesterol: 76 mg
sodium: 1165 mg | carbs: 22 g | dietary fiber: 6 g | net carbs: 16 g | sugars: 8 g | protein: 22 g
FAT:
75%
CARBS:
12%
PROTEIN:
13%
SOUTHERN PULLED PORK “SPAGHETTI”
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
SERVES 6
PREP TIME: 10 minutes
COOK TIME: 45 minutes or 4 to 6 hours, depending on method
Meat on top of meat with more meat is the story of this recipe! My previous vegan self is shaming me right now, but my body’s always happy when I eat this dish. Think of the shredded pork as the “spaghetti” and the barbecue pork sauce as the meat sauce.
Don’t love pork? Swap out the pork shoulder for an equal amount of chicken thighs and the ground pork for ground chicken. You could do the same with turkey or beef.
PORK “SPAGHETTI”:
2 pounds (910 g) boneless pork shoulder
1 cup (240 ml) chicken bone broth
1 teaspoon finely ground sea salt
BARBECUE PORK SAUCE:
2 tablespoons avocado oil
1 red bell pepper, diced
1 small white onion, diced
8 cremini mushrooms, diced
1 pound (455 g) ground pork
¾ cup (120 g) sugar-free barbecue sauce
½ cup (120 ml) reserved pork shoulder cooking liquid (from above)
1. Make the “spaghetti”: Place all the ingredients for the spaghetti in a pressure cooker or slow cooker.
2. If using a pressure cooker, seal the lid and cook on high pressure for 45 minutes. Allow the pressure to release naturally before removing the lid. Remove ½ cup (120 ml) of the cooking liquid and set aside for the sauce. Drain the meat almost completely, leaving ¼ cup (60 ml) of the cooking liquid in the cooker.
If using a slow cooker, cook on high for 4 hours or low for 6 hours. When the meat is done, remove ½ cup (120 ml) of the cooking liquid and set aside for the sauce. Drain the meat almost completely, leaving ⅓ cup (80 ml) of the cooking liquid in the cooker.
3. Meanwhile, make the sauce: Heat the oil in a large frying pan over medium heat. Add the bell pepper, onion, and mushrooms and sauté for 5 minutes, until softened. Add the ground pork and cook until no longer pink, 5 to 7 minutes, stirring to break up the meat as it cooks. Add the barbecue sauce and the reserved cooking liquid. Stir to combine, then cover and cook for another 3 minutes, just to heat through.
4. Shred the meat with two forks. Divide the shredded pork among 6 dinner plates, top with the barbecue pork sauce, and dig in!
STORE IT: Keep in an airtight container in the fridge for up to 5 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 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.
PREP AHEAD: Prep and freeze the barbecue pork sauce until ready to use!
MAKE IT AT HOME
Replace store-bought barbecue sauce with my homemade version.
Quick ’n’ Easy Barbecue Sauce
Per serving, made with Quick ’n’ Easy Barbecue Sauce:
calories: 683 | calories from fat: 413 | total fat: 46 g | saturated fat: 15.8 g | cholesterol: 211 mg
sodium: 768 mg | carbs: 7.2 g | dietary fiber: 1.8 g | net carbs: 5.4 g | sugars: 3.2 g | protein: 57.8 g
FAT:
62%
CARBS:
1%
PROTEIN:
36%
SWEET BEEF CURRY
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: COCONUT-FREE • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 30 minutes
The first time I ordered curry with apples, I thought it was a little weird, but I decided to try it anyway. And boy, am I happy I did! Now, you get to enjoy it, too, keto style. You can use any type of apple you like with this recipe; the sweeter the apple, the sweetener the end result. On the other side of things, tart apples like Granny Smith are also great here.
½ cup (105 g) coconut oil, or ½ cup (120 ml) avocado oil
1 small apple, peeled, cored, and diced
1 small yellow onion, sliced
2 cloves garlic, minced
1 (3-in/7.5-cm) piece fresh ginger root, minced
2 tablespoons curry powder
2 teaspoons garam masala
1 pound (455 g) boneless beef chuck roast, cut into ¾-inch (2-cm) cubes
1 small butternut squash (about 1 lb/455 g), cubed
1 cup (240 ml) beef bone broth
1 tablespoon coconut aminos
1. Heat the oil in a large saucepan over medium heat. Add the apple, onion, garlic, ginger, curry powder, and garam masala and toss to coat. Sauté for 10 minutes, or until fragrant.
2. Add the beef, squash, broth, and coconut aminos. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer for 20 minutes, until the squash is fork-tender to soft.
3. Divide the curry among 4 bowls and enjoy.
PRESSURE COOK IT: Complete Step 1 using the sauté mode. In Step 2, seal the lid and either set to the soup mode or cook on high pressure for 20 minutes. Allow the pressure to release naturally before removing the lid, then serve.
STORE IT: Keep in an airtight con
tainer 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; or place in a saucepan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge to thaw completely, then follow the reheating instructions above.
make it COCONUT-FREE:
Use avocado oil or ghee. Replace the coconut aminos with soy sauce.
make it NIGHTSHADE-FREE:
Check the ingredients in the curry powder and garam masala to ensure they do not contain nightshades.
Per serving, made with coconut oil:
calories: 698 | calories from fat: 504 | total fat: 56 g | saturated fat: 34.4 g | cholesterol: 118 mg
sodium: 82 mg | carbs: 16.9 g | dietary fiber: 3.5 g | net carbs: 13.4 g | sugars: 5.8 g | protein: 31.8 g
FAT:
72%
CARBS:
10%
PROTEIN:
18%
OPEN-FACED TACOS
EGG-FREE • NUT-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • LOW-FODMAP
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 20 minutes
As I was whacking away at a boneless chicken thigh for another recipe (the Paprika Chicken Sandwiches on here), I thought to myself, “If I hit this enough times, it’ll be as thin as a tortilla.” And then it hit me—chicken tortillas!
Seriously, though, everyone in the family is going to love this recipe. It’s simple, delicious, and perfect for Taco Tuesday!
Also, if you can eat cheese, now’s the time to pile it high on each and every taco. For everyone else, omit the cheese or use dairy-free cheese. So Delicious has the best dairy-free “cheddar cheese” around.
To make this recipe even more crazy awesome, drizzle some Avocado Lime Dressing (here) or Chimichurri (here) on each taco.
TORTILLAS:
2 pounds (910 g) boneless, skinless chicken thighs
⅓ cup (80 ml) avocado oil, or ⅓ cup (70 g) coconut oil
FILLING:
1 pound (455 g) ground beef
1 clove garlic, minced
1½ teaspoons chili powder
½ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon finely ground sea salt
¼ teaspoon red pepper flakes
⅛ teaspoon ground black pepper
TOPPINGS:
⅔ cup (95 g) shredded cheddar cheese (dairy-free or regular)
1 small tomato, diced
4 leaves green leaf lettuce, chopped
1. Place the chicken thighs on a sheet of parchment paper. Using a meat mallet, pound the thighs until they’re ¼ inch (6 mm) thick.
2. Heat the oil in a large frying pan over medium-high heat. Add the chicken and cook for 10 minutes, then flip and cook for another 10 minutes, or until each side is golden and the internal temperature reaches 165°F (74°C).
3. Meanwhile, place the ground beef, garlic, chili powder, cumin, paprika, salt, red pepper flakes, and black pepper in another large frying pan. Cook over medium heat until the meat is no longer pink, about 10 minutes, stirring to crumble it as it cooks.
4. To assemble, place the cooked chicken “tortillas” on serving plates and top with the ground beef filling, then the shredded cheese, diced tomato, and chopped lettuce. Dig in!
Per serving, made with avocado oil and dairy-free cheese:
calories: 832 | calories from fat: 540 | total fat: 60 g | saturated fat: 18.6 g | cholesterol: 255 mg
sodium: 501 mg | carbs: 5 g | dietary fiber: 4 g | net carbs: 1 g | sugars: 1 g | protein: 68 g
FAT:
65%
CARBS:
2%
PROTEIN:
33%
make it COCONUT-FREE:
Use avocado oil. If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Use dairy-free cheese.
make it LOW-FODMAP:
Omit the garlic. Use a low-FODMAP dairy-free cheese or the real thing.
PRESSURE COOK IT: The beef filling can be made in a pressure cooker. Use the sauté mode for Step 3, then seal the lid and cook on high pressure for 3 minutes. Allow the pressure to release naturally before removing the lid.
STORE IT: Keep the chicken tortillas, beef filling, and toppings in separate airtight containers in the fridge for up to 3 days. The tortillas and filling can be frozen for up to 1 month.
REHEAT IT: Serve the chicken tortillas cold. To reheat the beef filling, transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a frying pan and reheat over medium heat for 5 minutes. Then top with the cheese, tomato, and lettuce.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
BREADED SHRIMP SALAD
DAIRY-FREE
OPTION: COCONUT-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 7 minutes
This salad couldn’t be easier to whip up. And the combination of the almond flour coating, the coconut oil used for frying, and the chipotle mayo dressing makes for one heck of a fat-bomb salad! Before beginning the recipe, remember to place the skewers in water to soak.
If you’re not in the mood for the chipotle mayo dressing, replace it with ⅔ cup (160 ml) of Thai Dressing (here) or Herby Vinaigrette & Marinade (here).
SHRIMP SKEWERS:
24 large shrimp (about 14 oz/400 g), peeled, deveined, and tails removed
¾ cup (85 g) blanched almond flour
¾ teaspoon finely ground sea salt
½ teaspoon garlic powder
¼ teaspoon ginger powder
¼ teaspoon ground black pepper
1 large egg
½ cup (210 g) coconut oil, for the pan
CHIPOTLE MAYO DRESSING:
⅔ cup (140 g) mayonnaise
2 teaspoons lime juice
1 teaspoon chipotle powder
SALAD:
4 cups (280 g) iceberg lettuce mix
SPECIAL EQUIPMENT:
8 (6-in/15-cm) bamboo skewers, soaked in water for 10 minutes
1. Skewer 3 shrimp per bamboo skewer. Place on a clean plate.
2. Combine the almond flour, salt, garlic powder, ginger powder, and pepper in a small shallow dish that is long enough to accommodate the skewers.
3. Beat the egg in another small shallow dish.
4. Dip a shrimp skewer into the beaten egg, then coat generously in the almond flour mixture. Once coated, set on one half of a wire cooling rack (keeping the other half of the rack clean for the cooked shrimp). Repeat with the remaining skewers.
5. Melt the oil in a large frying pan over medium-low heat. Once melted, wait 1 minute before carefully placing all the skewers in the hot oil. You may need to cook them in batches if your pan is not large enough to hold all of them at once.
6. Cook the skewers until lightly golden on the first side, up to 4 minutes. If, after 4 minutes, the coating hasn’t turned a light golden color, turn the heat up to medium and continue cooking until they’re lightly golden. Flip over and cook for another 2 to 3 minutes, until the shrimp are lightly golden on the other side. Transfer the finished skewers to the clean side of the wire rack.
7. While the shrimp skewers are cooking, prepare the chipotle mayo dressing: Combine all the ingredients in a small bowl.
8. Divide the lettuce mix evenly among 4 salad plates. Top with the cooked shrimp skewers and drizzle with the dressing.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
REHEAT IT: Place the shrimp in a large frying pan and reheat over medium heat for 2 minutes, until heated through.
PREP AHEAD: Make the dressing up to 3 days before preparing the remainder of the recipe.
make it COCONUT-FREE:
Replace the coconut oil wit
h avocado oil or ghee.
Per serving:
calories: 883 | calories from fat: 753 | total fat: 83.7 g | saturated fat: 30.9 g | cholesterol: 167 mg
sodium: 911 mg | carbs: 7.7 g | dietary fiber: 4.3 g | net carbs: 3.4 g | sugars: 3.3 g | protein: 24.8 g
FAT:
86%
CARBS:
3%
PROTEIN:
11%
SHREDDED MOJO PORK WITH AVOCADO SALAD
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE