and deveined, with tail off)
on top and serve.
½ cup halved grape
tomatoes
SUBSTITUTION TIP Spicy Red Pepper Miso Mayo is available in
½ avocado, sliced
most supermarkets. But if you can’t find it, you can make your own
Pink salt
Sriracha Mayo (page 170).
Freshly ground
black pepper
4 butter lettuce leaves,
rinsed and patted dry
1 tablespoon Spicy Red
Pepper Miso Mayo
Per Batch
Calories: 652; Total Fat: 36g;
Carbs: 14g; Net Carbs: 8g;
Fiber: 6g; Protein: 66g
Per Serving
Calories: 326; Total Fat: 11g;
Carbs: 7g; Net Carbs: 4g;
Fiber: 3g; Protein: 33g
94 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
GARLIC BUTTER SHRIMP
You only have to wait 15 minutes to get this buttery goodness into your mouth! I love a meal that can be made all in one pan, and I love a meal where butter is one of the main ingredients, so this is a perfect meal for me and for anyone on the keto diet.
30-MINUTE
1. Preheat the oven to 425°F.
ONE PAN
2. Place the butter in an 8-inch baking dish, and pop it into
SERVES 2
the oven while it is preheating, just until the butter melts.
PREP 10 minutes
COOK
3.
15 minutes
Sprinkle the shrimp with pink salt and pepper.
3 tablespoons butter
4. Slice one half of the lemon in thin slices, and cut the other
½ pound shrimp (I use
half into 2 wedges.
defrosted Trader Joe’s
5. In the baking dish, add the shrimp and garlic to the butter.
Frozen Medium Cooked
Shrimp, which are peeled
The shrimp should be in a single layer. Add the lemon slices.
and deveined, with tail off)
Sprinkle the top of the fish with the red pepper flakes (if using).
Pink salt
6. Bake the shrimp for 15 minutes, stirring halfway through.
Freshly ground
black pepper
7. Remove the shrimp from the oven, and squeeze juice from
1 lemon, halved
the 2 lemon wedges over the dish. Serve hot.
2 garlic cloves, crushed
¼ teaspoon red pepper
INGREDIENT TIP Use the extra butter sauce to pour over zoodles
flakes (optional)
or Miracle Noodles, to serve alongside the shrimp.
Per Batch
Calories: 658; Total Fat: 40g;
Carbs: 10g; Net Carbs: 8g;
Fiber: 2g; Protein: 64g
Per Serving
Calories: 329; Total Fat: 20g;
Carbs: 5g; Net Carbs: 4g;
Fiber: 1g; Protein: 32g
FISH & POULTRY ENTRÉES 95
PARMESAN-GARLIC SALMON
WITH ASPARAGUS
This is a go-to meal for me. I use either individual fillets of salmon or one large fillet. The delicious garlic-butter sauce covers the salmon and asparagus, creating wonderful flavor.
30-MINUTE
1. Preheat the oven to 400°F. Line a baking sheet with
ONE PAN
aluminum foil or a silicone baking mat.
SERVES 2
2. Pat the salmon dry with a paper towel, and season both
PREP 10 minutes
sides with pink salt and pepper.
COOK 15 minutes
3. Place the salmon in the middle of the prepared pan,
2 (6-ounce) salmon
and arrange the asparagus around the salmon.
fillets, skin on
Pink salt
4. In a small saucepan over medium heat, melt the butter.
Freshly ground
Add the minced garlic and stir until the garlic just begins
black pepper
to brown, about 3 minutes.
1 pound fresh asparagus,
ends snapped off
5. Drizzle the garlic-butter sauce over the salmon and
3 tablespoons butter
asparagus, and top both with the Parmesan cheese.
2 garlic cloves, minced
6. Bake until the salmon is cooked and the asparagus is
¼ cup grated
crisp-tender, about 12 minutes. You can switch the oven
Parmesan cheese
to broil at the end of cooking time for about 3 minutes to
get a nice char on the asparagus.
Per Batch
Calories: 867; Total Fat: 52g;
7. Serve hot.
Carbs: 20g; Net Carbs: 11g;
Fiber: 10g; Protein: 83g
SUBSTITUTION TIP If you don’t have asparagus, you could
Per Serving
use fresh green beans.
Calories: 434; Total Fat: 26g;
Carbs: 10g; Net Carbs: 6g;
Fiber: 5g; Protein: 42g
96 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SEARED-SALMON SHIRATAKI RICE BOWLS
I love poke bowls. I have them all the time because raw salmon is one of my favorite foods.
I may not be able to technically call this creation “poke,” but it was inspired by the same flavors.
SERVES 2
1. Place the salmon in an 8-inch baking dish, and add
PREP 10 minutes,
3 tablespoons of soy sauce. Cover and marinate in the refriger-
plus 30 minutes to marinate
ator for 30 minutes.
COOK 10 minutes
2. Meanwhile, slice the cucumbers thin, put them in a small
2 (6-ounce) salmon
bowl, and add the remaining 1 tablespoon of soy sauce. Set
fillets, skin on
aside to marinate.
4 tablespoons soy sauce (or
coconut aminos), divided
3. In a medium skillet over medium heat, melt the ghee. Add
2 small Persian cucumbers
the salmon fillets skin-side down. Pour some of the soy sauce
or ½ large English
marinade over the salmon, and sear the fish for 3 to 4 minutes
cucumber
on each side.
1 tablespoon ghee
1 (8-ounce) pack
4. Meanwhile, in a large saucepan, cook the shirataki rice
Miracle Shirataki Rice
per package instructions:
1 avocado, diced
1. Rinse the shirataki rice in cold water in a colander.
Pink salt
Freshly ground
2. In a saucepan filled with boiling water, cook the
black pepper
rice for 2 minutes.
3. Pour the rice into the colander. Dry out the pan.
Per Batch
Calories: 655; Total Fat: 35g;
4. Transfer the rice to the dry pan and dry roast over
Carbs: 15g; Net Carbs: 9g;
Fiber: 6g; Protein: 71g
medium heat until dry and opaque.
Per Serving
Calories: 328; Total Fat: 18g;
Carbs: 8g; Net Carbs: 5g;
Fiber: 3g; Protein: 36g
!
FISH & POULTRY ENTRÉES 97
SEARED-SALMON SHIRATAKI RICE BOWLS continued
5. Season the avocado with pink salt and pepper.
6. Place the salmon fillets on a plate, and remove the skin.
Cut the salmon into bite-size pieces.
7. Assemble the rice bowls: In two bowls, make a layer of the
cooked Miracle Rice. Top each with the cucumbers, avocado,
and salmon, and serve.
VARIATIONS
The fun part of poke bowls
is customizing the toppings!
Some of my favorites include:
• Miso Mayo
• Furikake (sesame seed and seaweed mixture)
• Fresh cooked crab
• Sliced scallions
• Fresh sliced, peeled ginger
• Wasabi
98 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
PORK RIND SALMON CAKES
This fish-cake recipe is easy to make because it uses canned salmon. I love Wild Planet’s canned salmon because it is fresh-caught wild pink salmon. The taste is amazing, and I enjoy knowing I am eating the highest-quality product. The crushed pork rinds help hold the cakes together, like a bread-crumb crust but with more flavor.
30-MINUTE
1. In a medium bowl, mix to combine the salmon, pork rinds,
SERVES 2
egg, and 1½ tablespoons of mayonnaise, and season with pink
PREP 10 minutes
salt and pepper.
COOK 10 minutes
2. With the salmon mixture, form patties the size of hockey
6 ounces canned Alaska
pucks or smaller. Keep patting the patties until they keep
wild salmon, drained
together.
2 tablespoons crushed
pork rinds
3. In a medium skillet over medium-high heat, melt the ghee.
1 egg, lightly beaten
When the ghee sizzles, place the salmon patties in the pan.
3 tablespoons
Cook for about 3 minutes per side, until browned. Transfer the
mayonnaise, divided
patties to a paper towel–lined plate.
Pink salt
4. In a small bowl, mix together the remaining 1½ tablespoons
Freshly ground
of mayonnaise and the mustard.
black pepper
1 tablespoon ghee
5. Serve the salmon cakes with the mayo-mustard
½ tablespoon Dijon mustard
dipping sauce.
Per Batch
INGREDIENT TIP I recommend purchasing wild-caught salmon
Calories: 724; Total Fat: 61g;
versus farmed. Some stores will carry both, and from my experience,
Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Protein: 47g
if it is labeled “Atlantic salmon,” it is farmed, so make sure you read
the labels.
Per Serving
Calories: 362; Total Fat: 31g;
Carbs: 1g; Net Carbs: 1g;
Fiber: 0g; Protein: 24g
FISH & POULTRY ENTRÉES 99
CREAMY DILL SALMON
Salmon is my favorite food. I enjoy it in all forms: smoked, baked, or seared. This salmon recipe is so easy and so creamy that I love to make it for guests. Mayonnaise is a delicious way to create incredibly juicy fish or poultry and to get some healthy fats. And the fresh dill is the perfect herbal accent for salmon.
30-MINUTE
1. Preheat the oven to 450°F. Coat a 9-by-13-inch baking dish
ONE PAN
with the ghee.
SERVES 2
2. Pat dry the salmon with paper towels, season on both sides
PREP 10 minutes
with pink salt and pepper, and place in the prepared
COOK 10 minutes
baking dish.
2 tablespoons ghee, melted
3. In a small bowl, mix to combine the mayonnaise, mustard,
2 (6-ounce) salmon
dill, and garlic powder.
fillets, skin on
Pink salt
4. Slather the mayonnaise sauce on top of both salmon fillets
Freshly ground
so that it fully covers the tops.
black pepper
5. Bake for 7 to 9 minutes, depending on how you like your
¼ cup mayonnaise
salmon—7 minutes for medium-rare and 9 minutes for
1 tablespoon Dijon mustard
well-done—and serve.
2 tablespoons minced
fresh dill
Pinch garlic powder
INGREDIENT TIP A lot of people might be unsure about eating the
skin of the salmon, but a large amount of the healthy fats in salmon is
Per Batch
found in the skin. Also, cooking the fish with the skin on helps retain
Calories: 1019; Total Fat: 82g;
moisture while cooking.
Carbs: 4g; Net Carbs: 3g;
Fiber: 1g; Protein: 66g
Per Serving
Calories: 510; Total Fat: 41g;
Carbs: 2g; Net Carbs: 2g;
Fiber: 1g; Protein: 33g
100 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHICKEN-BASIL ALFREDO WITH
SHIRATAKI NOODLES
Miracle Noodles are one of my favorite products, which I discovered after going keto. At first you might find them puzzling, because the cooking process for these noodles is different from what you are used to. But they can totally satisfy that pasta craving. This decadent “pasta” dish uses shirataki noodles, creamy Alfredo sauce, chicken, and fresh herbs. It is so filling and delicious!
30-MINUTE
TO MAKE THE NOODLES
SERVES 2
Follow the instructions on the package:
PREP 10 minutes
1. In a colander, rinse the noodles with cold water (shirataki
COOK 15 minutes
noodles naturally have a smell, and rinsing with cold water
FOR THE NOODLES
will help remove this).
1 (7-ounce) package
2. Fill a large saucepan with water and bring to a boil over
Miracle Noodle Fettuccini
Shirataki Noodles
high heat. Add the noodles and boil for 2 minutes. Drain.
FOR THE SAUCE
3. Transfer the noodles to a large, dry skillet over medium-low
1 tablespoon olive oil
heat to evaporate any moisture. Do not grease the skillet; it
4 ounces cooked shredded
must be dry. Transfer the noodles to a plate and set aside.
chicken (I usually use a store-
bought rotisserie chicken)
TO MAKE THE SAUCE
Pink salt
1. In the saucepan over medium heat, heat the olive oil. Add
Freshly ground black pepper
the cooked chicken. Season with pink salt and pepper.
1 cup Alfredo Sauce (page
175), or any brand you like
2. Pour the Alfredo sauce over the chicken, and cook until
¼ cup grated
warm. Season with more pink salt and pepper.
Parmesan cheese
3. Add the dried noodles to the sauce mixture, and toss
2 tablespoons chopped
fresh basil leaves
until combined.
4. Divide the pasta between two plates, top each with the
Per Batch
Parmesan cheese and chopped basil, and serve.
Calories: 1346; Total Fat: 122g;
Carbs: 8g; Net Carbs: 8g;
Fiber: 0g; Protein: 58g
SUBSTITUTION TIP To make this meal vegetarian, you need only
replace the shredded chicken with sautéed mushrooms.
Per Serving
Calories: 673; Total Fat: 61g;
Carbs: 4g; Net Carbs: 4g;
Fiber: 0g; Protein: 29g
FISH & POULTRY ENTRÉES 101
CHICKEN QUESADILLA
There is something so simple and satisfying about a chicken quesadilla. It is one of those uni-versally loved dishes. I make them often for my daughter because most of the time, if you ask her what she wants, this is what she requests. There are a lot of low-carb tortilla options on the market now, which makes it easier than ever to enjoy a quesadilla without taking in lots of carbs.
30-MINUTE
1. In a lar
ge skillet over medium-high heat, heat the olive oil.
ONE PAN
Add a tortilla, then layer on top ¼ cup of cheese, the chicken,
SERVES 2
the Tajín seasoning, and the remaining ¼ cup of cheese. Top
PREP 5 minutes
with the second tortilla.
COOK 5 minutes
2. Peek under the edge of the bottom tortilla to monitor how
1 tablespoon olive oil
it is browning. Once the bottom tortilla gets golden and the
2 low-carbohydrate tortillas
cheese begins to melt, after about 2 minutes, flip the quesadilla
½ cup shredded Mexican
over. The second side will cook faster, about 1 minute.
blend cheese
3. Once the second tortilla is crispy and golden, transfer the
2 ounces shredded chicken
(I usually use a store-bought
quesadilla to a cutting board and let sit for 2 minutes. Cut the
rotisserie chicken)
quesadilla into 4 wedges using a pizza cutter or chef’s knife.
1 teaspoon Tajín
4. Transfer half the quesadilla to each of two plates. Add
seasoning salt
1 tablespoon of sour cream to each plate, and serve hot.
2 tablespoons sour cream
Per Batch
INGREDIENT TIP The olive oil in the skillet is what makes the
Calories: 827; Total Fat: 55g;
tortilla beautifully golden and crispy.
Carbs: 48g; Net Carbs: 14g
Fiber: 34g; Protein: 52g
VARIATIONS
Per Serving
You can add nearly endless numbers of tasty elements to a
Calories: 414; Total Fat: 28g;
quesadilla. Try traditional Mexican inclusions or unexpected
Carbs: 24g; Net Carbs: 7g;
Fiber: 17g; Protein: 26g
combinations:
• Leftover sliced steak and avocado slices are delicious fillings.
• For an Italian take on a quesadilla, try shredded mozzarella,
pepperoni, sliced pepperoncini, and grated Parmesan.
102 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
GARLIC-PARMESAN CHICKEN WINGS
I love making these slow-cooker chicken wings. I always start them on a weekend morning, and they just fill the house with amazing butter and garlic fragrances all day. Then, at the very end of the cooking time, I pop them under the broiler to get them to crispy perfection.
SERVES 2
1. With the crock insert in place, preheat the slow cooker
PREP 10 minutes
to high. Line a baking sheet with aluminum foil or a silicone
COOK 3 hours
baking mat.
8 tablespoons
2. Put the butter, garlic, Italian seasoning, and ¼ cup of
(1 stick) butter
Parmesan cheese in the slow cooker, and season with pink salt
2 garlic cloves, minced
and pepper. Allow the butter to melt, and stir the ingredients
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