Per Serving
Calories: 248; Total Fat: 18g;
Carbs: 11g; Net Carbs: 7g;
Fiber: 5g; Protein: 14g
SIDE DISHES & SNACKS 83
SALAMI, PEPPERONCINI, AND
CREAM CHEESE PINWHEELS
These pinwheels are a great appetizer to bring to a gathering or just to keep in your fridge so that you have keto-friendly bites on hand. Fill the insides of these shapes with just about anything—
I have really been enjoying sliced pepperoncini lately, they make any dish so much zestier!
Another great thing about this dish is there is no cooking required—you just need some muscle to roll out the cream cheese.
NO COOK
1. Lay out a sheet of plastic wrap on a large cutting board
SERVES 2
or counter.
PREP 20 minutes,
2. Place the cream cheese in the center of the plastic wrap, and
plus 6 hours to chill
then add another layer of plastic wrap on top. Using a rolling
8 ounces cream cheese,
pin, roll the cream cheese until it is even and about ¼ inch
at room temperature
thick. Try to make the shape somewhat resemble a rectangle.
¼ pound salami,
thinly sliced
3. Pull off the top layer of plastic wrap.
2 tablespoons sliced
4. Place the salami slices so they overlap to completely cover
pepperoncini (I use
the cream-cheese layer.
Mezzetta)
5. Place a new piece of plastic wrap on top of the salami layer
Per Batch
so that you can flip over your cream cheese–salami rectangle.
Calories: 1166; Total Fat: 107g;
Carbs: 13g; Net Carbs: 13g;
Flip the layer so the cream cheese side is up.
Fiber: 0g; Protein: 38g
6. Remove the plastic wrap and add the sliced pepperoncini in
Per Serving
a layer on top.
Calories: 583; Total Fat: 54g;
Carbs: 7g; Net Carbs: 7g;
7. Roll the layered ingredients into a tight log, pressing the
Fiber: 0g; Protein: 19g
meat and cream cheese together. (You want it as tight as possi-
ble.) Then wrap the roll with plastic wrap and refrigerate for
at least 6 hours so it will set.
8. Use a sharp knife to cut the log into slices and serve.
INGREDIENT TIP You could replace the pepperoncini with a variety
of things, including chopped dill pickles, scallions, or jalapeños, or
sliced bell pepper.
84 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CAULIFLOWER STEAKS WITH BACON
AND BLUE CHEESE
This recipe uses the familiar flavors of a wedge salad. But instead of lettuce, it has a warm, caramelized cauliflower steak as the base. Then it is topped with chunky blue cheese dressing and crispy bacon.
30-MINUTE
1. Preheat the oven to 425°F. Line a baking sheet with alumi-
ONE PAN
num foil or a silicone baking mat.
VEGETARIAN
2. To prep the cauliflower steaks, remove and discard the
SERVES 2
leaves and cut the cauliflower into 1-inch-thick slices. You can
PREP 5 minutes
also roast the extra floret crumbles that fall off with the steaks.
COOK 20 minutes
3. Place the cauliflower steaks on the prepared baking sheet,
½ head cauliflower
and brush with the olive oil. You want the surface just lightly
1 tablespoon olive oil
coated with the oil so it gets caramelized. Season with pink salt
Pink salt
and pepper. Place the bacon slices on the pan, along with the
Freshly ground
black pepper
cauliflower floret crumbles.
4 bacon slices
4. Roast the cauliflower steaks for 20 minutes.
2 tablespoons blue cheese
5. Place the cauliflower steaks on two plates. Drizzle with blue
salad dressing (I use Trader
Joe’s Chunky Blue Cheese
cheese dressing, top with crumbled bacon, and serve.
Dressing)
SUBSTITUTION TIP You could follow the same instructions to make
Per Batch
this dish with cabbage steaks instead of cauliflower.
Calories: 507; Total Fat: 38g;
Carbs: 22g; Net Carbs: 14g;
Fiber: 8g; Protein: 22g
Per Serving
Calories: 254; Total Fat: 19g;
Carbs: 11g; Net Carbs: 7g;
Fiber: 4g; Protein: 11g
SIDE DISHES & SNACKS 85
BACON-WRAPPED JALAPEÑOS
In the fal and winter, when I am glued to the TV watching my Denver Broncos play, this is my favorite game food! It’s so easy to make, with only three ingredients, but they do take a good amount of prep time. (I put my daughter to work prepping the ingredients so I don’t miss the game.)
30-MINUTE
1. Preheat the oven to 450°F. Line a baking sheet with
ONE PAN
aluminum foil or a silicone baking mat.
SERVES 4
2. Halve the jalapeños lengthwise, and remove the seeds
PREP 10 minutes
and membranes (if you like the extra heat, leave them in).
COOK 20 minutes
Place them on the prepared pan cut-side up.
10 jalapeños
3. Spread some of the cream cheese inside each jalapeño half.
8 ounces cream cheese,
at room temperature
4. Wrap a jalapeño half with a slice of bacon (depending on
1 pound bacon (you will
the size of the jalapeño, use a whole slice of bacon, or half).
use about half a slice
per popper)
5. Secure the bacon around each jalapeño with 1 to 2 tooth-
picks so it stays put while baking.
Per Batch
6. Bake for 20 minutes, until the bacon is done and crispy.
Calories: 3272; Total Fat: 268g;
Carbs: 24g; Net Carbs: 20g;
7. Serve hot or at room temperature. Either way, they are
Fiber: 4g; Protein: 183g
delicious!
Per Serving
Calories: 164; Total Fat: 13g;
Carbs: 1g; Net Carbs: 1g;
INGREDIENT TIP I recommend wearing thin rubber gloves when
Fiber: 0g; Protein: 9g
you are prepping a batch of fresh jalapeños. The chile pepper
capsaicin soaks into your skin, and even after washing your hands
multiple times, it can still be irritating. It is so easy to forget and
touch your eyes or face.
86 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CREAMY BROCCOLI-BACON SALAD
This fresh, creamy cold salad is the perfect companion for grilled meats, fish, or any summer-friendly entrée. The crunchy raw broccoli is the star, but the honey mustard adds a nice sweet kick to the otherwise salty ingredients.
SERVES 2
1. In a large skillet over medium-high heat, cook the bacon
PREP 10 minutes,
on both sides until crispy, about 8 minutes. Transfer the
plus at least 1 hour to chill
bacon to a paper towel–lined plate to drain and cool for
COOK 10 minutes
5 minutes. When cool, break the bacon into crumbles.
6 bacon slices
2. In a large bowl, combine the broccoli with the almonds
½ pound fresh broccoli,
and bacon.
cut into small florets
¼ cup sliced almonds
3. In a
small bowl, mix together the mayonnaise and
⅓ cup mayonnaise
honey mustard.
1 tablespoon honey
4. Add the dressing to the broccoli salad, and toss to
mustard dressing
thoroughly combine.
Per Batch
5. Chill the salad for 1 hour or more before serving.
Calories: 1097; Total Fat: 97g;
Carbs: 32g; Net Carbs: 22g;
Fiber: 10g; Protein: 32g
SUBSTITUTION TIP You can replace the sliced almonds with
sunflower seeds.
Per Serving
Calories: 549; Total Fat: 49g;
Carbs: 16g; Net Carbs: 11g:
VARIATIONS
Fiber: 5g; Protein: 16g
Consider adding these elements to the salad for a bit of crispness
and sweetness:
• ½ red onion, chopped, or 2 scallions, chopped
• 2 carrots, shredded
SIDE DISHES & SNACKS 87
Baked Garlic and Paprika Chicken Legs, page 110
FIVE
FISH & POULTRY
ENTRÉES
Chicken and fish are staples in my house. There are so many
ways to add flavor and fat to these proteins to make them extra
delicious and perfect for the keto diet. You can enjoy any of
these entrées on their own or pair them with a side dish from
chapter 4. Whether you are looking for a dish that is crunchy or
creamy, this chapter is filled with recipes you’ll love to cook over
and over again.
89
Baked Lemon-Butter Fish 91
Fish Taco Bowl 92
Scallops with Creamy Bacon Sauce 93
Shrimp and Avocado Lettuce Cups 94
Garlic Butter Shrimp 95
Parmesan-Garlic Salmon with Asparagus 96
Seared-Salmon Shirataki Rice Bowls 97
Pork Rind Salmon Cakes 99
Creamy Dill Salmon 100
Chicken-Basil Alfredo with Shirataki Noodles 101
Chicken Quesadilla 102
Garlic-Parmesan Chicken Wings 103
Chicken Skewers with Peanut Sauce 104
Braised Chicken Thighs with Kalamata Olives 105
Buttery Garlic Chicken 106
Cheesy Bacon and Broccoli Chicken 107
Parmesan Baked Chicken 108
Crunchy Chicken Milanese 109
Baked Garlic and Paprika Chicken Legs 110
Creamy Slow-Cooker Chicken 111
90
BAKED LEMON-BUTTER FISH
Buttery, flaky fish is something I could eat any day of the week. The lemon provides the bright counterpoint to the mild fish, and the capers give the dish a zesty pop.
30-MINUTE
1. Preheat the oven to 400°F. Coat an 8-inch baking dish
SERVES 2
with butter.
PREP 10 minutes
2. Pat dry the tilapia with paper towels, and season on
COOK 20 minutes
both sides with pink salt and pepper. Place in the prepared
4 tablespoons butter,
baking dish.
plus more for coating
3. In a medium skillet over medium heat, melt the butter.
2 (5-ounce) tilapia fillets
Add the garlic and cook for 3 to 5 minutes, until slightly
Pink salt
browned but not burned.
Freshly ground
black pepper
4. Remove the garlic butter from the heat, and mix in the
2 garlic cloves, minced
lemon zest and 2 tablespoons of lemon juice.
1 lemon, zested and juiced
5. Pour the lemon-butter sauce over the fish, and sprinkle
2 tablespoons capers,
rinsed and chopped
the capers around the baking pan.
6. Bake for 12 to 15 minutes, until the fish is just cooked
Per Batch
through, and serve.
Calories: 597; Total Fat: 52g;
Carbs: 9g; Net Carbs: 6g;
Fiber: 2g; Protein: 29g
SUBSTITUTION TIP You could use any mild white fish with this
recipe. Even salmon is delicious with the lemon-butter sauce.
Per Serving
Calories: 299; Total Fat: 26g;
Carbs: 5g; Net Carbs: 3g;
Fiber: 1g; Protein: 16g
FISH & POULTRY ENTRÉES 91
FISH TACO BOWL
This Fish Taco Bowl makes the most of just a few ingredients, with exciting punches of chile, lime, and red pepper from the Tajín seasoning salt. The coleslaw mix is a time-saver, and I absolutely love the crunch of the cabbage mixed with the smooth avocado.
30-MINUTE
1. Preheat the oven to 425°F. Line a baking sheet with
SERVES 2
aluminum foil or a silicone baking mat.
PREP 10 minutes
2. Rub the tilapia with the olive oil, and then coat it with
COOK 15 minutes
2 teaspoons of Tajín seasoning salt. Place the fish in the
2 (5-ounce) tilapia fillets
prepared pan.
1 tablespoon olive oil
3. Bake for 15 minutes, or until the fish is opaque when you
4 teaspoons Tajín seasoning
pierce it with a fork. Put the fish on a cooling rack and let it
salt, divided
sit for 4 minutes.
2 cups presliced coleslaw
cabbage mix
4. Meanwhile, in a medium bowl, gently mix to combine the
1 tablespoon Spicy Red
coleslaw and the mayo sauce. You don’t want the cabbage super
Pepper Miso Mayo, plus
wet, just enough to dress it. Add the mashed avocado and the
more for serving
remaining 2 teaspoons of Tajín seasoning salt to the coleslaw,
1 avocado, mashed
and season with pink salt and pepper. Divide the salad between
Pink salt
two bowls.
Freshly ground
black pepper
5. Use two forks to shred the fish into small pieces, and add it
to the bowls.
Per Batch
Calories: 629; Total Fat: 47g;
6. Top the fish with a drizzle of mayo sauce and serve.
Carbs: 23g; Net Carbs: 10g;
Fiber: 14g; Protein: 32g
INGREDIENT TIP If you don’t have Spicy Red Pepper Miso Mayo,
Per Serving
the Avocado-Lime Crema (page 168) will also work nicely.
Calories: 315; Total Fat: 24g;
Carbs: 12g; Net Carbs: 5g;
Fiber: 7g; Protein: 16g
92 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SCALLOPS WITH CREAMY BACON SAUCE
I love big, juicy scallops cooked just right and drenched in a creamy sauce. When looking for them, choose sea scallops, which are much larger than bay scallops, and avoid frozen scallops, which are harder to work with. Don't forget to remove the small side muscle from the sea scallops before rinsing.
30-MINUTE
1. In a medium skillet over medium-high heat, cook the
SERVES 2
bacon on both sides until crispy, about 8 minutes. Transfer
PREP 5 minutes
the bacon to a paper towel–lined plate.
COOK 20 minutes
2. Lower the heat to medium. Add the cream, butter, and
4 bacon slices
Parmesan cheese to the bacon grease, and season with a pinch
1 cup heavy
of pink salt and pepper. Reduce the heat to low and cook,
(whipping) cream
stirring constantly, until the sauce thickens and is reduced by
1 tablespoon butter
50 percent, about 10 minutes.
¼ cup grated
Parmesan cheese
3. In a separate large skillet over medium-high heat, heat the
Pink salt
ghee until sizzling.
Freshly ground
4. Season the scallops with pink salt and pepper, and add them
black pepper
to the skillet. Cook for just 1 minute per side. Do not crowd
1 tablespoon ghee
the scallops; if your pan isn’t large enough, cook them in two
8 large sea scallops,
batches. You want the scallops golden on each side.
rinsed and patted dry
5. Transfer the scallops to a paper towel–lined plate.
Per Batch
Calories: 1563; Total Fat: 145g;
6. Divide the cream sauce between two plates, crumble the
Carbs: 21g; Net Carbs: 20g;
bacon on top of the cream sauce, and top with 4 scallops each.
Fiber: 1g; Protein: 47g
Serve immediately.
Per Serving
Calories: 782; Total Fat: 73g;
Carbs: 11g; Net Carbs: 10g;
VARIATIONS
Fiber: 0g; Protein: 24g
This recipe is very rich, so fresh flavors make perfect additions:
• Toss 6 ounces of fresh spinach in a small skillet with 1 table-
spoon of butter over medium-high heat. Cook just until
wilted, about 1 minute. Fold into the cream sauce just before
serving the scallop dish.
• Squeeze the juice from ½ lemon, and stir it into the cream
sauce before serving. Garnish the scallops with 1 tablespoon
of chopped fresh Italian parsley.
FISH & POULTRY ENTRÉES 93
SHRIMP AND AVOCADO LETTUCE CUPS
Lettuce cups are such a great alternative to salad, and more fun to eat. You want to pick the larg-est butter lettuce leaves and fill them to the brim with yummy shrimp, creamy avocado, and juicy tomatoes. The Spicy Red Pepper Miso Mayo is a condiment I really love—a zesty vegan mayo that adds a tasty kick to every food.
30-MINUTE
1. In a medium skillet over medium-high heat, heat the ghee.
ONE PAN
Add the shrimp and cook. (I use cooked shrimp, so they take
SERVES 2
only about 1 minute to heat through, and I flip them halfway
PREP 10 minutes
through cooking. Uncooked shrimp take about 2 minutes to
COOK 5 minutes
cook.) Season with pink salt and pepper. Shrimp are cooked
1 tablespoon ghee
when they turn pink and opaque.
½ pound shrimp (I use
2. Season the tomatoes and avocado with pink salt and pepper.
defrosted Trader Joe’s
Frozen Medium Cooked
3. Divide the lettuce cups between two plates. Fill each cup
Shrimp, which are peeled
with shrimp, tomatoes, and avocado. Drizzle the mayo sauce
Keto5Ingredient_9781939754448.indb Page 11