[2017] Ketogenic Diet Cookbook
Page 19
Servings: 2
Ingredients:
2 medium swordfish steaks
Salt and ground black pepper, to taste
2 teaspoons avocado oil
1 tablespoon fresh cilantro, chopped
1 mango, chopped
1 avocado, pitted, peeled, and chopped
A pinch of cumin
A pinch of onion powder
A pinch of garlic powder
1 orange, peeled and sliced
½ balsamic vinegar
Directions:
Season the fish steaks with salt, pepper, garlic powder, onion powder, and cumin. Heat up a pan with half of the oil over medium-high heat, add the fish steaks, and cook them for 3 minutes on each side. In a bowl, mix the avocado with mango, cilantro, balsamic vinegar, salt, pepper, and the rest of the oil, and stir well. Divide fish on plates, top with mango salsa, and serve with orange slices on the side.
Nutrition: Calories - 160, Fat - 3, Fiber - 2, Carbs - 4, Protein - 8
Sushi Bowl
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 ahi tuna steak
2 tablespoons coconut oil
1 cauliflower head, separated into florets
2 tablespoons green onions, chopped
1 avocado, pitted, peeled, and chopped
1 cucumber, grated
1 nori sheet, torn
Bean sprouts
For the salad dressing:
1 tablespoon sesame oil
2 tablespoons coconut aminos
1 tablespoon apple cider vinegar
A pinch of salt
1 teaspoon stevia
Directions:
Put the cauliflower florets in a food processor and blend until you obtain a cauliflower “rice.” Put some water in a pot, put a steamer basket inside, add the cauliflower rice, bring to a boil over medium heat, cover, steam for a few minutes, drain, and transfer the “rice” to a bowl. Heat up a pan with the coconut oil over medium-high heat, add the tuna, cook for 1 minute on each side, and transfer to a cutting board. Divide the cauliflower rice into bowls, top with nori pieces, cloves sprouts, cucumber, green onions, and avocado. In a bowl, mix the sesame oil with vinegar, coconut aminos, salt, and stevia, and whisk. Drizzle this over cauliflower rice and mixed vegetables, top with tuna pieces, and serve.
Nutrition: Calories - 300, Fat - 12, Fiber - 6, Carbs - 6, Protein - 15
Grilled Swordfish
Preparation time: 3 hours and 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 tablespoon fresh parsley, chopped
1 lemon, cut into wedges
4 swordfish steaks
3 garlic cloves, peeled and minced
⅓ cup chicken stock
3 tablespoons olive oil
¼ cup lemon juice
Salt and ground black pepper, to taste
½ teaspoon dried rosemary
½ teaspoon dried sage
½ teaspoon dried marjoram
Directions:
In a bowl, mix the chicken stock with garlic, lemon juice, olive oil, salt, pepper, sage, marjoram, and rosemary, and whisk. Add the swordfish steaks, toss to coat, and keep in the refrigerator for 3 hours. Place the marinated fish steaks on preheated grill over medium-high heat, and cook for 5 minutes on each side. Arrange on plates, sprinkle parsley onto the fish, and serve with lemon wedges on the side.
Nutrition: Calories - 136, Fat - 5, Fiber - 0, Carbs - 1, Protein - 20
Ketogenic Poultry Recipes
Chicken Nuggets
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
½ cup coconut flour
1 egg
2 tablespoons garlic powder
2 chicken breasts, cubed
Salt and ground black pepper, to taste
½ cup butter
Directions:
In a bowl, mix the garlic powder with the coconut flour, salt, and pepper, and stir. In another bowl, whisk the egg well. Dip the chicken breast cubes in egg mixture, then in flour mixture. Heat up a pan with the butter over medium heat, drop the chicken nuggets, and cook them for 5 minutes on each side. Transfer to paper towels, drain the grease, and then serve.
Nutrition: Calories - 60, Fat - 3, Fiber - 0. 2, Carbs - 3, Protein - 4
Chicken Wings with Mint Chutney
Preparation time: 20 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
18 chicken wings, cut in half
1 tablespoon turmeric
1 tablespoon cumin
1 tablespoon fresh ginger, grated
1 tablespoon coriander
1 tablespoon paprika
A pinch of cayenne pepper
Salt and ground black pepper, to taste
2 tablespoons olive oil
For the chutney:
Juice of ½ lime
1 cup fresh mint leaves
1 small ginger piece, peeled and chopped
¾ cup cilantro
1 tablespoon olive oil
1 tablespoon water
Salt and ground black pepper, to taste
1 Serrano pepper
Directions:
In a bowl, mix the 1 tablespoon ginger with cumin, coriander, paprika, turmeric, salt, pepper, cayenne, and 2 tablespoons oil, and stir well. Add the chicken wings pieces to this mixture, toss to coat well, and keep in the refrigerator for 20 minutes. Heat up a grill over high heat, add the marinated wings, cook for 25 minutes, turning them from time to time, and transfer to a bowl. In a blender, mix the mint with cilantro, ginger, juice from ½ lime, 1 tablespoon olive oil, salt, pepper, water, and Serrano pepper, and blend well. Serve the chicken wings with this sauce on the side.
Nutrition: Calories - 100, Fat - 5, Fiber - 1, Carbs - 1, Protein - 9
Chicken Meatballs
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
1 pound ground chicken
Salt and ground black pepper, to taste
2 tablespoons ranch dressing
½ cup almond flour
¼ cup cheddar cheese, grated
1 tablespoon dry ranch seasoning
¼ cup hot sauce + more for serving
1 egg
Directions:
In a bowl, mix the chicken meat with salt, pepper, ranch dressing, flour, dry ranch seasoning, cheddar cheese, hot sauce, and the egg, and stir well. Shape 9 meatballs, place them on a lined baking sheet, and bake at 500ºF for 15 minutes. Serve the chicken meatballs with hot sauce on the side.
Nutrition: Calories - 156, Fat - 11, Fiber - 1, Carbs - 2, Protein - 12
Grilled Chicken Wings
Preparation time: 2 hours and 10 minutes
Cooking time: 15 minutes
Servings: 5
Ingredients:
2 pounds wings
Juice from 1 lime
½ cup fresh cilantro, chopped
2 garlic cloves, peeled and minced
1 jalapeño pepper, chopped
3 tablespoons coconut oil
Salt and ground black pepper, to taste
Lime wedges, for serving
Ranch dip, for serving
Directions:
In a bowl, mix the lime juice with the cilantro, garlic, jalapeño, coconut oil, salt, and pepper, and whisk. Add the chicken wings, toss to coat, and keep in the refrigerator for 2 hours. Place the chicken wings on a preheated grill over medium-high heat, and cook for 7 minutes on each side. Serve the chicken wings with ranch dip and lime wedges.
Nutrition: Calories - 132, Fat - 5, Fiber - 1, Carbs - 4, Protein - 12
Easy Baked Chicken
Preparation time: 10 minutes
Cooking time: 20 minute
s
Servings: 4
Ingredients:
4 bacon strips
4 chicken breasts
3 green onions, chopped
4 ounces ranch dressing
1 ounce coconut aminos
2 tablespoons coconut oil
4 ounces cheddar cheese, grated
Directions:
Heat up a pan with the oil over high heat, add the chicken breasts, cook for 7 minutes, flip, and cook for 7 more minutes. Heat up another pan over medium-high heat, add the bacon, cook until crispy, transfer to paper towels, drain the grease, and crumble. Transfer the chicken breast to a baking dish, add the coconut aminos, crumbled bacon, cheese, and green onions on top, introduce in an oven, set on broiler, and cook at a high temperature for 5 minutes. Divide on plates and serve.
Nutrition: Calories - 450, Fat - 24, Fiber - 0, Carbs - 3, Protein - 60
Italian Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
¼ cup olive oil
1 onion, peeled and chopped
4 chicken breasts, skinless and boneless
4 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
½ cup green olives, pitted and chopped
4 anchovy fillets, chopped
1 tablespoon capers, chopped
1 pound tomatoes, cored and chopped
½ teaspoon red chili flakes
Directions:
Season the chicken with salt, and pepper, and rub with half of the oil. Place into a pan which you’ve heated over high temperature, cook for 2 minutes, flip, and cook for 2 minutes. Place the chicken breasts in the oven at 450ºF and bake for 8 minutes. Take the chicken out of the oven and divide on plates. Heat up the same pan with the rest of the oil over medium heat, add the onion, garlic, olives, anchovies, chili flakes, and capers, stir, and cook for 1 minute. Add the salt, pepper, and tomatoes, stir, and cook for 2 minutes. Drizzle this over chicken breasts and serve.
Nutrition: Calories - 400, Fat - 20, Fiber - 1, Carbs - 2, Protein - 7
Lemon Chicken
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 6
Ingredients:
1 whole chicken, cut into medium-sized pieces
Salt and ground black pepper, to taste
Juice from 2 lemons
Zest from 2 lemons
Lemon rinds from 2 lemons
Directions:
Put the chicken pieces in a baking dish, season with some salt and pepper, and drizzle lemon juice. Toss to coat well, add the lemon zest, and lemon rinds, place in an oven at 375ºF, and bake for 45 minutes. Discard the lemon rinds, divide the chicken onto plates, drizzle sauce from the baking dish over it, and serve.
Nutrition: Calories - 334, Fat - 24, Fiber - 2, Carbs - 4. 5, Protein - 27
Fried Chicken with Paprika Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 tablespoon coconut oil
3½ pounds chicken breasts
1 cup chicken stock
1¼ cups onion, peeled and chopped
1 tablespoon lime juice
¼ cup coconut milk
2 teaspoons paprika
1 teaspoon red pepper flakes
2 tablespoons green onions, chopped
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil over medium-high heat, add the chicken, cook for 2 minutes on each side, transfer to a plate, and set aside. Reduce heat to medium, add the onions to the pan, and cook for 4 minutes. Add the stock, coconut milk, pepper flakes, paprika, lime juice, salt, and pepper, and stir well. Return the chicken to the pan, add more salt, and pepper, cover the pan, and cook for 15 minutes. Divide on plates and serve.
Nutrition: Calories - 140, Fat - 4, Fiber - 3, Carbs - 3, Protein - 6
Chicken Fajitas
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 pounds chicken breasts, skinless, boneless, and cut into strips
1 teaspoon garlic powder
1 teaspoon chili powder
2 teaspoons cumin
2 tablespoons lime juice
Salt and ground black pepper, to taste
1 teaspoon sweet paprika
2 tablespoons coconut oil
1 teaspoon coriander
1 green bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
1 onion, peeled and sliced
1 tablespoon fresh cilantro, chopped
1 avocado, pitted, peeled, and sliced
2 limes, cut into wedges
Directions:
In a bowl, mix the lime juice with the chili powder, cumin, salt, pepper, garlic powder, paprika, and coriander, and stir. Add the chicken pieces and toss to coat well. Heat up a pan with half of the oil over medium-high heat, add the chicken, cook for 3 minutes on each side, and transfer to a bowl. Heat up the pan with the rest of the oil over medium heat, add the onion and bell peppers, stir, and cook for 6 minutes. Return the chicken to pan, add more salt, and pepper, stir, and divide on plates. Top with avocado, lime wedges, and cilantro, and serve.
Nutrition: Calories - 240, Fat - 10, Fiber - 2, Carbs - 5, Protein - 20
Skillet Chicken and Mushrooms
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
4 chicken thighs
2 cups mushrooms, sliced
¼ cup butter
Salt and ground black pepper, to taste
½ teaspoon onion powder
½ teaspoon garlic powder
½ cup water
1 teaspoon Dijon mustard
1 tablespoon fresh tarragon, chopped
Directions:
Heat up a pan with half of the butter over medium-high heat, add the chicken thighs, season them with salt, pepper, garlic powder, and onion powder, cook the for 3 minutes on each side, and transfer to a bowl. Heat up the same pan with the rest of the butter over medium-high heat, add the mushrooms, stir, and cook for 5 minutes. Add the mustard and water, and stir well. Return the chicken pieces to the pan, stir, cover, and cook for 15 minutes. Add the tarragon, stir, cook for 5 minutes, divide on plates, and serve.
Nutrition: Calories - 453, Fat - 32, Fiber - 6, Carbs - 1, Protein - 36
Chicken with Olive Tapenade
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 chicken breast, cut into 4 pieces
2 tablespoons coconut oil
3 garlic cloves, peeled, and crushed
½ cup olives tapenade
For the tapenade:
1 cup black olives, pitted
Salt and ground black pepper, to taste
2 tablespoons olive oil
¼ cup fresh parsley, chopped
1 tablespoons lemon juice
Directions:
In a food processor, mix the olives with salt, pepper, 2 tablespoons olive oil, lemon juice, and parsley, blend well, and transfer to a bowl. Heat up a pan with the coconut oil over medium heat, add the garlic, stir, and cook for 2 minutes. Add the chicken pieces and cook for 4 minutes on each side. Divide chicken on plates and top with the olives tapenade.
Nutrition: Calories - 130, Fat - 12, Fiber - 0, Carbs - 3, Protein - 20
Pan-seared Duck Breast
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 1
Ingredients:
1 medium duck breast, skin scored
1 tablespoon swerve
1 tablespoon heavy cream
2 tabl
espoons butter
½ teaspoon orange extract
Salt and ground black pepper, to taste
1 cup baby spinach
¼ teaspoon fresh sage
Directions:
Heat up a pan with the butter over medium heat. Once it melts, add the swerve and stir until butter browns. Add the orange extract and sage, stir, and cook for 2 minutes. Add the heavy cream and stir again. Heat up another pan over medium-high heat, add the duck breast, skin side down, cook for 4 minutes, flip, and cook for another 3 minutes. Pour the orange sauce over duck breast, stir, and cook for a few minutes. Add the spinach to the pan with the sauce, stir, and cook for 1 minute. Take the duck off heat, slice the duck breast, and arrange on a plate. Drizzle the orange sauce on top and serve with the spinach on the side.
Nutrition: Calories - 567, Fat - 56, Fiber - 0, Carbs - 0, Protein - 35
Duck Breast with Vegetables
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients: