2 cups fresh spinach
You can replace the chicken with pork chops
and follow the same instructions.
Per Batch
Calories: 1800; Total Fat: 131g;
Carbs: 17g; Net Carbs: 14g;
Fiber: 3g; Protein: 139g
Per Serving
Calories: 900; Total Fat: 66g;
Carbs: 9g; Net Carbs: 7g;
Fiber: 2g; Protein: 70g
FISH & POULTRY ENTRÉES 111
Steak and Egg Bibimbap, page 130
SIX
PORK & BEEF
ENTRÉES
When people think of the keto diet, pork and beef are definitely
two of the most enjoyed foods that come to mind. This chapter
offers dishes that are simple and packed with flavor. From
slow-cooker meals that you can let cook all day to dishes that
are ready in less than 30 minutes, this chapter’s variety is
tasty and satisfying.
113
BLTA Cups 115
Butter and Herb Pork Chops 116
Parmesan Pork Chops and Roasted Asparagus 117
Sesame Pork and Green Beans 118
Slow-Cooker Barbecue Ribs 119
Kalua Pork with Cabbage 120
Pork Burgers with Sriracha Mayo 121
Blue Cheese Pork Chops 122
Carnitas 123
Carnitas Nachos 124
Pepperoni Low-Carb Tortilla Pizza 125
Beef and Broccoli Roast 126
Beef and Bell Pepper “Potato Skins” 127
Skirt Steak with Chimichurri Sauce 128
Barbacoa Beef Roast 129
Steak and Egg Bibimbap 130
Mississippi Pot Roast 132
Taco Cheese Cups 133
Bacon Cheeseburger Casserole 135
Feta-Stuffed Burgers 137
114
BLTA CUPS
What’s better than a cup made of bacon? In my opinion, you can pair almost anything with bacon, but a classic is bacon paired with lettuce, tomato, and avocado. You’ll love these bacon cups, which are full of flavor.
ONE PAN
1. Preheat the oven to 400°F. You will need a muffin tin.
SERVES 2
(I use a jumbo muffin tin, but you can use a standard muffin
PREP 5 minutes
tin if that’s what you have.)
COOK 20 minutes, plus
2. Turn a muffin tin upside down, and lay it on a baking sheet.
10 minutes to rest
Make a cross with 2 bacon strip halves over the upside-down
12 bacon slices
muffin tin. Take 2 more bacon strip halves and put them
¼ head romaine
around the perimeter of the crossed halves. Take 1 full bacon
lettuce, chopped
strip and circle it around the base of the upside down tin and
½ avocado, diced
then use a toothpick to hold that piece together tightly. Repeat
½ cup halved grape
to make 4 cups total.
tomatoes
2 tablespoons sour cream
3. Bake for 20 minutes, or until the bacon is crispy. Transfer
to a cooling rack and let rest for at least 10 minutes.
Per Batch
4. Once the bacon cups have become firm, carefully remove
Calories: 708; Total Fat: 56g;
Carbs: 13g; Net Carbs: 6g;
them from the muffin cups and place two cups on each of two
Fiber: 7g; Protein: 39g
plates. Fill the cups evenly with the romaine, add the avocado,
Per Serving (2 bowls)
tomatoes, and a dollop of sour cream, and serve.
Calories: 354; Total Fat: 28g;
Carbs: 6.5g; Net Carbs: 3g;
Fiber: 3.5g; Protein: 19.5g
INGREDIENT TIP The bacon cups will store well covered in the
refrigerator for up to 3 days, so you might want to make extra!
PORK & BEEF ENTRÉES 115
BUTTER AND HERB PORK CHOPS
Sometimes the simplest flavors are the most delicious. It is hard to go wrong with herbs, butter, and olive oil. The flavors complement the pork beautifully, and the dish bakes quickly so it can go from the kitchen to the dinner table in no more than 30 minutes.
30-MINUTE
1. Preheat the oven to 350°F. Choose a baking dish that will
ONE PAN
hold both pork chops and coat it with the butter.
SERVES 2
2. Pat the pork chops dry with a paper towel, place them in the
PREP 5 minutes
prepared baking dish, and season with pink salt, pepper, and
COOK 25 minutes
Italian seasoning.
1 tablespoon butter, plus
3. Top with the fresh parsley, drizzle the olive oil over both
more for coating
pork chops, and top each chop with ½ tablespoon of butter.
2 boneless pork chops
Pink salt
4. Bake for 20 to 25 minutes. (Thinner pork chops will cook
Freshly ground
faster than thicker ones.)
black pepper
5. Place the pork chops on two plates, spoon the buttery
1 tablespoon dried Italian
seasoning
juices over the meat, and serve hot.
1 tablespoon chopped fresh
flat-leaf Italian parsley
SERVING TIP This dish is particularly delicious with mashed
1 tablespoon olive oil
cauliflower.
Per Batch
Calories: 666; Total Fat: 45g;
Carbs: 0g; Net Carbs: 0g;
Fiber: 0g; Protein: 62g
Per Serving
Calories: 333; Total Fat: 23g;
Carbs: 0g; Net Carbs: 0g;
Fiber: 0g; Protein: 31g
116 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
PARMESAN PORK CHOPS
AND ROASTED ASPARAGUS
This recipe is perfect for a weeknight meal since everything cooks on one pan. You’ll love these, especially their crispy pork rind and Parmesan “breading.” The roasted asparagus also contributes some crunchy goodness.
ONE PAN
1. Preheat the oven to 350°F. Line a baking sheet with alumi-
SERVES 2
num foil or a silicone baking mat.
PREP 10 minutes
2. In a medium bowl, mix to combine the Parmesan cheese,
COOK 25 minutes
pork rinds, and garlic powder.
¼ cup grated
3. Pat the pork chops dry with a paper towel, and season with
Parmesan cheese
pink salt and pepper.
¼ cup crushed pork rinds
1 teaspoon garlic powder
4. Place a pork chop in the bowl with the Parmesan–pork rind
2 boneless pork chops
mixture, and press the “breading” to the pork chop so it sticks.
Pink salt
Place the coated pork chop on the prepared baking sheet.
Freshly ground
Repeat for the second pork chop.
black pepper
5. Drizzle a small amount of olive oil over each pork chop.
Olive oil, for drizzling
½ pound asparagus spears,
6. Place the asparagus on the baking sheet around the pork
tough ends snapped off
chops. Drizzle with olive oil, and season with pink salt and
pepper. Sprinkle any leftover Parmesan cheese–pork rind
Per Batch
mixture over the asparagus.
Calories: 740; Total Fat: 42g;
Carbs: 12g; Net Carbs: 7g;
7. Bake for 20 to 25 minutes. Thinner pork chops will cook
Fiber: 5g; Protein: 79g
faste
r than thicker ones.
Per Serving
8. Serve hot.
Calories: 370; Total Fat: 21g;
Carbs: 6g; Net Carbs: 4g;
Fiber: 3g; Protein: 40g
INGREDIENT TIP There are a lot of different flavors of pork rinds
available now. Feel free to use any of them to add a unique flavor
profile to this dish.
PORK & BEEF ENTRÉES 117
SESAME PORK AND GREEN BEANS
This dinner is quick and flavorful. It celebrates Asian flavors in a healthy and hearty dish that you can create in just minutes on a busy night.
30-MINUTE
1. On a cutting board, pat the pork chops dry with a paper
SERVES 2
towel. Slice the chops into strips, and season with pink salt
PREP 5 minutes
and pepper.
COOK 10 minutes
2. In a large skillet over medium heat, heat 1 tablespoon of
2 boneless pork chops
sesame oil.
Pink salt
3. Add the pork strips and cook them for 7 minutes, stirring
Freshly ground
occasionally.
black pepper
2 tablespoons toasted
4. In a small bowl, mix to combine the remaining 1 tablespoon
sesame oil, divided
of sesame oil, the soy sauce, and the Sriracha sauce. Pour into
2 tablespoons soy sauce
the skillet with the pork.
1 teaspoon Sriracha sauce
5. Add the green beans to the skillet, reduce the heat to
1 cup fresh green beans
medium-low, and simmer for 3 to 5 minutes.
Per Batch
6. Divide the pork, green beans, and sauce between two wide,
Calories: 732; Total Fat: 48g;
shallow bowls and serve.
Carbs: 9g; Net Carbs: 6g;
Fiber: 3g; Protein: 65g
SUBSTITUTION TIP If Sriracha sauce is too spicy for you, you can
Per Serving
add peeled, minced fresh ginger instead, which will add flavor and
Calories: 366; Total Fat: 24g;
Carbs: 5g; Net Carbs: 3g;
kick but not heat.
Fiber: 2g; Protein: 33g
118 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
SLOW-COOKER BARBECUE RIBS
Ribs are such a treat. The slow cooker works really well for making ribs. There are many tasty sugar-free barbecue sauces available at the supermarket, making this recipe ever so simple.
ONE POT
1. With the crock insert in place, preheat the slow cooker
SERVES 2
to high.
PREP 10 minutes
2. Generously season the pork ribs with pink salt, pepper, and
COOK 4 hours
dry rib-seasoning rub.
1 pound pork ribs
3. Stand the ribs up along the walls of the slow-cooker insert,
Pink salt
with the bonier side facing inward.
Freshly ground
black pepper
4. Pour the barbecue sauce on both sides of the ribs, using just
1 (1.25-ounce) package
enough to coat.
dry rib-seasoning rub
5. Cover, cook for 4 hours, and serve.
½ cup sugar-free
barbecue sauce
INGREDIENT TIP The ribs will be very tender, so be careful
Per Batch
removing them from the slow cooker.
Calories: 1911; Total Fat: 143g;
Carbs: 10g; Net Carbs: 10g;
Fiber: 0g; Protein: 136g
Per Serving
Calories: 956; Total Fat: 72g;
Carbs: 5g; Net Carbs: 5g;
Fiber: 0g; Protein: 68g
PORK & BEEF ENTRÉES 119
KALUA PORK WITH CABBAGE
My family lived in Honolulu for nine years, and while on the island I fell in love with “plate lunch,” and specifically kalua pork. Plate lunch always has a scoop of white rice and macaroni salad, which I have given up for my keto lifestyle, but I can still enjoy kalua pork anytime.
SERVES 2
1. With the crock insert in place, preheat the slow cooker
PREP 10 minutes
to low.
COOK 8 hours
2. Generously season the pork roast with pink salt, pepper,
1 pound boneless pork
and smoked paprika.
butt roast
Pink salt
3. Place the pork roast in the slow-cooker insert, and add
Freshly ground
the water.
black pepper
4. Cover and cook on low for 7 hours.
1 tablespoon smoked
paprika or Liquid Smoke
5. Transfer the cooked pork roast to a plate. Put the chopped
½ cup water
cabbage in the bottom of the slow cooker, and put the pork
½ head cabbage, chopped
roast back in on top of the cabbage.
6. Cover and cook the cabbage and pork roast for 1 hour.
Per Batch
Calories: 1099; Total Fat: 82g;
7. Remove the pork roast from the slow cooker and place it
Carbs: 19g; Net Carbs: 10g;
Fiber: 9g; Protein: 77g
on a baking sheet. Use two forks to shred the pork.
8.
Per Serving
Serve the shredded pork hot with the cooked cabbage.
Calories: 550; Total Fat: 41g;
9. Reserve the liquid from the slow cooker to remoisten the
Carbs: 10g; Net Carbs: 5g;
Fiber: 5g; Protein: 39g
pork and cabbage when reheating leftovers.
SERVING TIP You can serve the kalua pork alone or over cauliflower
rice or enjoy it on a low-carb roll. To make cauliflower rice, simply
process cauliflower florets in your food processor or blender to
achieve a rice-like consistency. Then sauté the cauliflower rice in
olive oil or ghee in a skillet over medium heat for about 5 minutes.
120 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
PORK BURGERS WITH SRIRACHA MAYO
People don’t think about ground pork enough when it comes to burgers! Ground pork works
beautifully for burgers, and I love adding fresh ingredients to the meat and then topping the dish with a burst of flavor, like that from this Sriracha mayonnaise. Whether you eat your burger with a knife and fork or add lettuce leaves to wrap it up, this is the perfect keto burger.
30-MINUTE
1. In a large bowl, mix to combine the ground pork with the
SERVES 2
scallions and sesame oil, and season with pink salt and pepper.
PREP 10 minutes
Form the pork mixture into 2 patties. Create an imprint with
COOK 10 minutes
your thumb in the middle of each burger so the pork will
heat evenly.
12 ounces ground pork
2 scallions, white and green
2. In a large skillet over medium-high heat, heat the ghee.
parts, thinly sliced
When the ghee has melted and is very hot, add the burger
1 tablespoon toasted
patties and cook for 4 minutes on each side.
sesame oil
Pink salt
3. Meanwhile, in a small bowl, mix the Sriracha sauce and
Freshly ground
mayonnaise.
black pepper
4. Transfer the burgers to a plate and let rest for at least
1 tablespoon ghee
5 minutes.
1 tablespoon Sriracha sauce
5.
2 tablespoons mayonnaise
Top the burgers with the Sriracha mayonnaise and serve.
Per Batch
&
nbsp; INGREDIENT TIP Sriracha is spicy, so use as little or as much as
Calories: 1150; Total Fat: 98g;
you want based on your heat tolerance.
Carbs: 3g; Net Carbs: 2g;
Fiber: 1g; Protein: 62g
Per Serving
Calories: 575; Total Fat: 49g;
Carbs: 2g; Net Carbs: 1g;
Fiber: 1g; Protein: 31g
PORK & BEEF ENTRÉES 121
BLUE CHEESE PORK CHOPS
I love this blue cheese sauce. I am convinced you could put it on top of anything and it would be amazing, but I really love it with pork chops. The ingredients of this recipe are perfect for the keto diet, and it’s very quick to make.
30-MINUTE
1. Pat the pork chops dry, and season with pink salt and pepper.
SERVES 2
2. In a medium skillet over medium heat, melt the butter.
PREP 5 minutes
When the butter melts and is very hot, add the pork chops
COOK 10 minutes
and sear on each side for 3 minutes.
2 boneless pork chops
3. Transfer the pork chops to a plate and let rest for 3 to
Pink salt
5 minutes.
Freshly ground
black pepper
4. In a medium saucepan over medium heat, melt the blue
2 tablespoons butter
cheese crumbles, stirring frequently so they don’t burn.
⅓ cup blue cheese crumbles
5. Add the cream and the sour cream to the pan with the blue
⅓ cup heavy
cheese. Let simmer for a few minutes, stirring occasionally.
(whipping) cream
⅓ cup sour cream
6. For an extra kick of flavor in the sauce, pour the pork-chop
pan juice into the cheese mixture and stir. Let simmer while
Per Batch
the pork chops are resting.
Calories: 1338; Total Fat: 109g;
Carbs: 7g; Net Carbs: 7g;
7. Put the pork chops on two plates, pour the blue cheese
Fiber: 0g; Protein: 81g
sauce over the top of each, and serve.
Per Serving
Calories: 669; Total Fat: 34g;
INGREDIENT TIP The blue cheese sauce is also delicious poured
Carbs: 4g; Net Carbs: 4g;
over vegetables.
Fiber: 0g; Protein: 41g
122 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CARNITAS
Carnitas are easy to prep and make ahead for quick meals later in the day. The key is letting the pork cook low and slow and infusing the meat with ingredients like onions and garlic to enhance the flavor of the pork. These are especially tasty in my Carnitas Nachos (page 124).
SERVES 2
1. With the crock insert in place, preheat the slow cooker
PREP 10 minutes
to low.
COOK 8 hours
2. In a small bowl, mix to combine the chili powder and olive
½ tablespoon chili powder
Keto5Ingredient_9781939754448.indb Page 14