Keto5Ingredient_9781939754448.indb
Page 15
oil, and rub it all over the pork.
1 tablespoon olive oil
3. Place the pork in the slow cooker, fat-side up.
1 pound boneless pork
butt roast
4. Top the pork with the garlic, onion, pink salt, pepper, and
2 garlic cloves, minced
lime juice.
½ small onion, diced
5. Cover and cook on low for 8 hours.
Pinch pink salt
Pinch freshly ground
6. Transfer the pork to a cutting board, shred the meat with
black pepper
two forks, and serve.
Juice of 1 lime
INGREDIENT TIP Save the juices from the slow cooker after cooking
Per Batch
the carnitas so you can drizzle them on top before serving. I also use
Calories: 892; Total Fat: 51g;
them when I reheat leftover carnitas in a skillet.
Carbs: 12g; Net Carbs: 8g;
Fiber: 3g; Protein: 90g
Per Serving
Calories: 446; Total Fat: 26g;
Carbs: 6g; Net Carbs: 4g;
Fiber: 2g; Protein: 45g
PORK & BEEF ENTRÉES 123
CARNITAS NACHOS
Pork-rind nachos are absolutely my favorite way to use my slow-cooker Carnitas (page 123). You won’t even miss traditional nachos after you taste these. Make the carnitas ahead, and you can whip up a batch of these in no time.
30-MINUTE
1. Preheat the oven to 350°F. Coat a 9-by-13-inch baking dish
SERVES 2
with olive oil.
PREP 5 minutes
2. Put the pork rinds in the prepared baking dish, and top with
COOK 10 minutes
the cheese.
1 tablespoon olive oil,
3. Put in the oven and bake until the cheese has melted, about
plus more for coating
5 minutes. Transfer to a cooling rack and let rest for 5 minutes.
2 cups pork rinds
(I use spicy flavor)
4. In a medium skillet over high heat, heat the olive oil. Put the
½ cup shredded cheese
carnitas in the skillet, and add some of the reserved pan juices.
(I use Mexican blend)
Cook for a few minutes, until you get a nice crispy crust on the
1 cup Carnitas (page 123)
carnitas, and then flip the carnitas to the other side and
1 avocado, diced
cook briefly.
2 tablespoons sour cream
5. Divide the heated pork rinds and cheese between two plates.
Per Batch
6. Top the pork rinds and cheese with the reheated carnitas,
Calories: 1174; Total Fat: 102g;
Carbs: 20g; Net Carbs: 9g;
add the diced avocado and a dollop of sour cream to each, and
Fiber: 11g; Protein: 101g
serve hot.
Per Serving
Calories: 587; Total Fat: 51g;
INGREDIENT TIP Keep an eye on the cheese; it won’t take very
Carbs: 10g; Net Carbs: 5g;
long to melt, and it will continue to melt after you bring the dish
Fiber: 6g; Protein: 51g
out of the oven.
124 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
PEPPERONI LOW-CARB TORTILLA PIZZA
There are so many great ways to make a low-carb pizza, but this version wins for being the quickest and the easiest. My daughter and I sometimes get home late, and this recipe is perfect for such late evenings.
30-MINUTE
1. In a medium skillet over medium-high heat, heat the olive
ONE PAN
oil. Add the tortilla.
SERVES 2
2. Spoon the tomato sauce onto the tortilla, spreading it out.
PREP 5 minutes
Sprinkle on the cheese, Italian seasoning, and pepperoni.
COOK 5 minutes
Work quickly so the tortilla doesn’t burn.
2 tablespoons olive oil
3. Cook until the tortilla is crispy on the bottom, about
2 large low-carb tortillas
3 minutes. Transfer to a cutting board, and cut into slices.
(I use Mission brand)
Put the slices on a serving plate and serve hot.
4 tablespoons low-sugar
tomato sauce (I use Rao’s)
1 cup shredded
INGREDIENT TIP You can use your favorite low-carb tortilla for this
mozzarella cheese
recipe. The olive oil helps make it really crisp so it feels like a pizza.
2 teaspoons dried Italian
seasoning
VARIATIONS
½ cup pepperoni
Since it’s pizza, the possibilities are endless. Here are some of
my favorite combinations:
Per Batch
• My favorite version does not use tomato sauce at all,
Calories: 1094; Total Fat: 88g;
just mozzarella cheese, pepperoni, pepperoncini, and
Carbs: 34g; Net Carbs: 16g;
Fiber: 18g; Protein: 54g
Parmesan cheese.
• Another favorite uses tomato sauce, slices of fresh mozzarella
Per Serving
cheese, thin tomato slices, and fresh basil leaves.
Calories: 547; Total Fat: 44g;
Carbs: 17g; Net Carbs: 8g;
Fiber: 9g; Protein: 27g
PORK & BEEF ENTRÉES 125
BEEF AND BROCCOLI ROAST
Asian restaurants concern me the most regarding my keto diet because I know many of their sauces have sugar or brown sugar hidden in them. I love making a copycat meal like this roast at home, because I know exactly what’s inside. The recipe is not authentic, but it is yummy, and you need only 5 ingredients and a few hours for them in the slow cooker to create tender beef, crisp broccoli, and a salty sauce.
SERVES 2
1. With the crock insert in place, preheat the slow cooker
PREP 10 minutes
to low.
COOK 4 hours 30 minutes
2. On a cutting board, season the chuck roast with pink salt
1 pound beef chuck roast
and pepper, and slice the roast thin. Put the sliced beef in
Pink salt
the slow cooker.
Freshly ground
black pepper
3. In a small bowl, mix together the beef broth, soy sauce,
½ cup beef broth, plus
and sesame oil. Pour over the beef.
more if needed
4. Cover and cook on low for 4 hours.
¼ cup soy sauce
(or coconut aminos)
5. Add the frozen broccoli, and cook for 30 minutes more.
1 teaspoon toasted
If you need more liquid, add additional beef broth.
sesame oil
6. Serve hot.
1 (16-ounce) bag
frozen broccoli
SERVING TIP I like to spoon this recipe over shirataki rice or
Per Batch
cauliflower rice (see Serving Tip, page 120).
Calories: 1611; Total Fat: 97g;
Carbs: 35g; Net Carbs: 23g;
Fiber: 12g; Protein: 148g
Per Serving
Calories: 806; Total Fat: 49g;
Carbs: 18g; Net Carbs: 12g;
Fiber: 6g; Protein: 74g
126 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BEEF AND BELL PEPPER “POTATO SKINS”
I love a creative, low-carb take on nachos and other classic game-watching food. I make
pork-rind nachos and cauliflower nachos all the time, and then one day I figured I could take pepper slices and make a low-carb version of a potato skin–like dish! The big slices of bell pepper provide the “skin” to hold all the yummy ingredients while also offering a fresh, c
risp taste. For additional flavor variations, add Mexican-inspired ingredients like diced onion, diced jalapeño or green chiles, chopped fresh cilantro, freshly squeezed lime juice (for the crema), or hot sauce.
30-MINUTE
1. Preheat the oven to 400°F. Line a baking sheet with alumi-
SERVES 2
num foil or a silicone baking mat.
PREP 10 minutes
2. In a large skillet over medium-high heat, melt the ghee.
COOK 20 minutes
When the ghee is hot, add the ground beef and season with
1 tablespoon ghee
pink salt and pepper. Stir occasionally with a wooden spoon,
½ pound ground beef
breaking up the beef chunks. Continue cooking until the beef
Pink salt
is done, 7 to 10 minutes.
Freshly ground
3. Meanwhile, cut the bell peppers to get your “potato skins”
black pepper
ready: Cut off the top of each pepper, slice it in half, and pull
3 large bell peppers,
in different colors
out the seeds and ribs. If the pepper is large, you can cut it into
½ cup shredded cheese
quarters; use your best judgment, with the goal of a potato
(I use Mexican blend)
skin−size “boat.”
1 avocado
4. Place the bell peppers on the prepared baking sheet.
¼ cup sour cream
5. Spoon the ground beef into the peppers, sprinkle the cheese
Per Batch
on top of each, and bake for 10 minutes.
Calories: 1413; Total Fat: 103g;
Carbs: 44g; Net Carbs: 25g;
6. Meanwhile, in a medium bowl, mix the avocado and sour
Fiber: 19g; Protein: 80g
cream to create an avocado crema. Mix until smooth.
Per Serving
7. When the peppers and beef are done baking, divide
Calories: 707; Total Fat: 52g;
them between two plates, top each with the avocado crema,
Carbs: 22g; Net Carbs: 13g;
Fiber: 10g; Protein: 40g
and serve.
SUBSTITUTION TIP You could also use ground turkey instead of
ground beef.
PORK & BEEF ENTRÉES 127
SKIRT STEAK WITH CHIMICHURRI SAUCE
This dish has such a bold and savory combination of flavors. The key is marinating the skirt steak as long as you can to get it tender, and then it will melt in your mouth. The sliced steak is then topped with zesty garlic chimichurri sauce before serving, jolting your taste buds into a happy dance.
SERVES 2
1. In a small bowl, mix together the soy sauce, olive oil, lime
PREP 10 minutes, plus at
juice, and apple cider vinegar. Pour into a large zip-top bag, and
least all day to marinate
add the skirt steak. Marinate for as long as possible: at least all
COOK 10 minutes
day or, ideally, overnight.
¼ cup soy sauce
2. Dry the steak with a paper towel. Season both sides of the
½ cup olive oil
steak with pink salt and pepper.
Juice of 1 lime
3.
2 tablespoons apple
In a large skillet over high heat, melt the ghee. Add the steak
cider vinegar
and sear for about 4 minutes on each side, until well browned.
1 pound skirt steak
Transfer the steak to a chopping board to rest for at least
Pink salt
5 minutes.
Freshly ground
4. Slice the skirt steak against the grain. Divide the slices
black pepper
between two plates, top with the chimichurri sauce,
2 tablespoons ghee
and serve.
¼ cup chimichurri sauce
(I use Elvio’s)
INGREDIENT TIP You can also make your own chimichurri sauce
Per Batch*
with a combination of ⅛ cup of cilantro, ⅛ cup of minced red onion,
Calories: 1435; Total Fat: 91g;
⅛ cup of chopped parsley, 1 minced garlic clove, 1 tablespoon of
Carbs: 12g; Net Carbs: 8g;
olive oil, and 1 tablespoon of apple cider vinegar, and season with
Fiber: 4g; Protein: 139g
pink salt and freshly ground black pepper.
*This includes 2 tablespoons of
soy sauce and olive oil left over in
the marinade that is not consumed.
Per Serving
Calories: 718; Total Fat: 46g;
Carbs: 6g; Net Carbs: 4g;
Fiber: 2g; Protein: 70g
128 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BARBACOA BEEF ROAST
When I see barbacoa, I think of Chipotle restaurant. Their version has 11 or 12 ingredients, but I created one with only 5 ingredients. It is still packed full of flavor, and after 8 hours it will fall apart when you shred it.
SERVES 2
1. With the crock insert in place, preheat the slow cooker
PREP 10 minutes
to low.
COOK 8 hours
2. Season the beef chuck roast on both sides with pink salt
1 pound beef chuck roast
and pepper. Put the roast in the slow cooker.
Pink salt
3. In a food processor (or blender), combine the chipotle
Freshly ground
black pepper
peppers and their adobo sauce, jalapeños, and apple cider
4 chipotle peppers in adobo
vinegar, and pulse until smooth. Add the beef broth, and pulse
sauce (I use La Costeña
a few more times. Pour the chile mixture over the
12-ounce can)
top of the roast.
1 (6-ounce) can green
jalapeño chiles
4. Cover and cook on low for 8 hours.
2 tablespoons apple
5. Transfer the beef to a cutting board, and use two forks
cider vinegar
to shred the meat.
½ cup beef broth
6. Serve hot.
Per Batch
Calories: 1446; Total Fat: 91g;
INGREDIENT TIP You can also use beef brisket for this roast.
Carbs: 13g; Net Carbs: 3g;
Fiber: 10g; Protein: 131g
Per Serving
Calories: 723; Total Fat: 46g;
Carbs: 7g; Net Carbs: 2g;
Fiber: 5g; Protein: 66g
PORK & BEEF ENTRÉES 129
STEAK AND EGG BIBIMBAP
Bibimbap means “mixed rice” in Korean, and it’s one of my favorite Asian dishes. While this recipe is unlike a traditional version, it has the key ingredients: beef, a runny egg, and vegetables.
I tend to make this when I have leftovers, because you can really throw in most veggies.
30-MINUTE
TO MAKE THE GROUND BEEF
SERVES 2
1. In a large skillet over medium-high heat, heat the ghee. Add
PREP 10 minutes
the ground beef, and season with pink salt and pepper. Using a
COOK 15 minutes
wooden spoon, stir occasionally, breaking the beef apart.
FOR THE GROUND BEEF
2. Add the soy sauce and stir. Turn the heat to medium-low
1 tablespoon ghee
and simmer while you make the egg and cauliflower rice.
½ pound ground beef or
steak, minced
TO MAKE THE EGG AND CAULIFLOWER RICE
Pink salt
1. In a second large skillet over medium-high heat, heat
Freshly ground
1 tablespoon of ghee. When the ghee is very hot, crack the
black pepper
> eggs into it. When the whites have cooked through, after
1 tablespoon soy sauce
(or coconut aminos)
2 to 3 minutes, carefully transfer the eggs to a plate.
FOR THE EGG AND
2. In a small bowl, marinate the cucumber matchsticks in the
CAULIFLOWER RICE
soy sauce.
2 tablespoons ghee, divided
3. Clean out the skillet from the eggs, and add the remaining
2 large eggs
1 tablespoon of ghee to the pan over medium-high heat. Add
1 large cucumber, peeled
the cauliflower rice, season with pink salt and pepper, and stir,
and cut into matchsticks
cooking for 5 minutes. Turn the heat up to high at the end of the
1 tablespoon soy sauce
cooking to get a nice crisp on the “rice.”
1 cup cauliflower rice (see
Serving Tip, page 120)
Pink salt
Freshly ground
black pepper
Per Batch
Calories: 1180; Total Fat: 89g;
Carbs: 16g; Net Carbs: 10g;
Fiber: 7g; Protein: 77g
Per Serving
Calories: 590; Total Fat: 45g;
Carbs: 8g; Net Carbs: 5g;
Fiber: 4g; Protein: 39g
130 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
4. Divide the rice between two bowls.
5. Top the rice in each bowl with an egg, the ground beef,
and the marinated cucumber matchsticks and serve.
INGREDIENT TIP You could also make this recipe with ground
turkey instead of ground beef.
VARIATIONS
You can add so many vegetables and other ingredients to
a bibimbap, so take a look in your fridge and get creative.
My favorite add-ins are:
• Kimchi
• Sriracha, drizzled on top
• Bean sprouts
• Carrot matchsticks
• Chopped mushrooms
• Chopped scallions
PORK & BEEF ENTRÉES 131
MISSISSIPPI POT ROAST
Mississippi Pot Roast is requested on my keto Instagram feed all the time. It is definitely a favorite, because it is so simple and packed with flavor. It also uses one of my favorite ingredients: pepperoncini. Everyone’s recipe is a little bit different, but this one reminds me of my mom, because she loves recipes with easy seasoning packets. Here the ranch dressing and gravy packets contribute some excellent flavors.
ONE POT
1. With the crock insert in place, preheat the slow cooker
SERVES 4
to low.
PREP 5 minutes
2. Season both sides of the beef chuck roast with pink salt and
COOK 8 hours
pepper. Put in the slow cooker.
1 pound beef chuck roast
3. Sprinkle the gravy mix and ranch dressing packets on top
Pink salt
of the roast.
Freshly ground