[2017] Ketogenic Diet Cookbook
Page 20
2 duck breasts, skin on and sliced thin
2 zucchini, sliced
1 tablespoon coconut oil
1 green onion bunch, chopped
1 daikon, chopped
2 green bell peppers, seeded and chopped
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil over medium-high heat, add the green onions, stir, and cook for 2 minutes. Add the zucchini, daikon, bell peppers, salt, and pepper, stir, and cook for 10 minutes. Heat up another pan over medium-high heat, add the duck slices, cook for 3 minutes on each side, and transfer to the pan with the vegetables. Cook for 3 minutes, divide on plates, and serve.
Nutrition: Calories - 450, Fat - 23, Fiber - 3, Carbs - 8, Protein - 50
Duck Breast Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 tablespoon swerve
1 shallot, peeled and chopped
¼ cup red vinegar
¼ cup olive oil
¼ cup water
¾ cup raspberries
1 tablespoon Dijon mustard
Salt and ground black pepper, to taste
For the salad:
10 ounces baby spinach
2 medium duck breasts, boneless
4 ounces goat cheese, crumbled
Salt and ground black pepper, to taste
½ pint raspberries
½ cup pecans halves
Directions:
In a blender, mix the swerve with shallot, vinegar, water, oil, ¾ cup raspberries, mustard, salt, and pepper, and blend well. Strain this into a bowl, and leave aside. Score the duck breast, season with salt, and pepper, and place skin side down into a pan heated up over medium-high heat. Cook for 8 minutes, flip, and cook for 5 minutes. Divide the spinach on plates, sprinkle with the goat cheese, pecan halves, and ½ pint raspberries. Slice the duck breasts and add on top of raspberries. Drizzle the raspberries vinaigrette on top and serve.
Nutrition: Calories - 455, Fat - 40, Fiber - 4, Carbs - 6, Protein - 18
Turkey Pie
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
2 cups turkey stock
1 cup turkey meat, cooked and shredded
Salt and ground black pepper, to taste
1 teaspoon fresh thyme, chopped
½ cup kale, chopped
½ cup butternut squash, peeled and chopped
½ cup cheddar cheese, shredded
¼ teaspoon paprika
¼ teaspoon garlic powder
¼ teaspoon xanthan gum
Vegetable oil cooking spray
For the crust:
¼ cup butter
¼ teaspoon xanthan gum
2 cups almond flour
A pinch of salt
1 egg
¼ cup cheddar cheese
Directions:
Heat up a pot with the stock over medium heat. Add the squash and turkey meat, stir, and cook for 10 minutes. Add the garlic powder, kale, thyme, paprika, salt, pepper, and ½ cup cheddar cheese, and stir well. In a bowl, mix the ¼ teaspoon xanthan gum with ½ cup stock from the pot, stir well, and add everything to the pot. Take off the heat and set aside. In a bowl, mix the flour with ¼ teaspoon xanthan gum and a pinch of salt and stir. Add the butter, egg,¼ cup cheddar cheese, and stir until a pie crust dough forms. Shape into a ball and place it in the refrigerator. Spray a baking dish with cooking spray and spread pie filling on the bottom. Transfer dough to a working surface, roll into a circle, and top filling with this. Press well, and seal edges, place in an oven at 350ºF, and bake for 35 minutes. Let the pie to cool, and serve.
Nutrition: Calories - 320, Fat - 23, Fiber - 8, Carbs - 6, Protein - 16
Turkey Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
3 celery stalks, chopped
1 onion, peeled and chopped
1 tablespoon butter
6 cups turkey stock
Salt and ground black pepper, to taste
¼ cup fresh parsley, chopped
3 cups baked spaghetti squash, chopped
3 cups turkey, cooked, and shredded
Directions:
Heat up a pot with the butter over medium-high heat, add the celery and onion, stir, and cook for 5 minutes. Add the parsley, stock, turkey meat, salt, and pepper, stir, and cook for 20 minutes. Add the spaghetti squash, stir, and cook turkey soup for 10 minutes. Divide into bowls and serve.
Nutrition: Calories - 150, Fat - 4, Fiber - 1, Carbs - 3, Protein - 10
Baked Turkey Delight
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 8
Ingredients:
4 cups zucchini, cut with a spiralizer
1 egg, whisked
3 cups cabbage, shredded
3 cups turkey meat, cooked and shredded
½ cup turkey stock
½ cup cream cheese
1 teaspoon poultry seasoning
2 cup cheddar cheese, grated
½ cup Parmesan cheese, grated
Salt and ground black pepper, to taste
¼ teaspoon garlic powder
Directions:
Heat up a pan with the stock over medium-low heat. Add the egg, cream, Parmesan cheese, cheddar cheese, salt, pepper, poultry seasoning, and garlic powder, stir, and bring to a gentle simmer. Add the turkey meat, and cabbage, stir, and take off the heat. Place the zucchini noodles in a baking dish, add the some salt and pepper, add the turkey mixture, and spread. Cover with aluminum foil, place in an oven at 400ºF, and bake for 35 minutes. Set aside to cool before serving.
Nutrition: Calories - 240, Fat - 15, Fiber - 1, Carbs - 3, Protein - 25
Turkey Chili
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
4 cups turkey meat, cooked and shredded
2 cups squash, chopped
6 cups chicken stock
Salt and ground black pepper, to taste
1 tablespoon canned chipotle peppers, chopped
½ teaspoon garlic powder
½ cup salsa verde
1 teaspoon coriander
2 teaspoons cumin
¼ cup sour cream
1 tablespoon fresh cilantro, chopped
Directions:
Heat up a pan with the stock over medium heat. Add the squash, stir, and cook for 10 minutes. Add the turkey, chipotles, garlic powder, salsa verde, cumin, coriander, salt, and pepper, stir, and cook for 10 minutes. Add the sour cream, stir, take off the heat, and divide into bowls. Top with some chopped cilantro and serve.
Nutrition: Calories - 154, Fat - 5, Fiber - 3, Carbs - 2, Protein - 27
Turkey and Tomato Curry
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
18 ounces turkey meat, minced
3 ounces spinach
20 ounces canned diced tomatoes
2 tablespoons coconut oil
2 tablespoons coconut cream
2 garlic cloves, peeled and minced
2 onions, peeled, and sliced
1 tablespoon coriander
2 tablespoons fresh ginger, grated
1 tablespoons turmeric
1 tablespoon cumin
Salt and ground black pepper, to taste
2 tablespoons chili powder
Directions:
Heat up a pan with the coconut oil over medium heat, add the onion, stir, and cook for 5 minutes. Add the ginger and garlic, stir, and cook for 1 minute. Add the tomatoes, salt, pepper, coriander, cumin, turmeric, and chili powder, and stir. Add the coconut cream
, stir, and cook for 10 minutes. Blend using an immersion blender and mix with spinach and turkey meat. Bring to a simmer, cook for 15 minutes, and serve.
Nutrition: Calories - 240, Fat - 4, Fiber - 3, Carbs - 2, Protein - 12
Turkey and Cranberry Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 cups romaine lettuce leaves, torn
2 cups turkey breast, cooked and cubed
1 orange, peeled, and cut into small segments
1 red apple, cored and chopped
3 tablespoons walnuts, chopped
3 kiwis, peeled and sliced
¼ cup cranberries
1 cup cranberry sauce
1 cup orange juice
Directions:
In a salad bowl, mix the lettuce with turkey, orange segments, apple pieces, cranberries, and walnuts, and toss to coat. In another bowl, mix the cranberry sauce and orange juice, and stir. Drizzle this over turkey salad, toss to coat, and serve with the kiwis on top.
Nutrition: Calories - 120, Fat - 2, Fiber - 1, Carbs - 3, Protein - 7
Stuffed Chicken Breast
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
8 ounces spinach, cooked, and chopped
3 chicken breasts
Salt and ground black pepper, to taste
4 ounces cream cheese, softened
3 ounces feta cheese, crumbled
1 garlic clove, peeled and minced
1 tablespoon coconut oil
Directions:
In a bowl, mix the feta cheese with cream cheese, spinach, salt, pepper, and the garlic, and stir well. Place the chicken breasts on a working surface, cut a pocket in each, stuff them with the spinach mixture, and season them with some salt and pepper. Heat up a pan with the oil over medium-high heat, add the stuffed chicken, cook for 5 minutes on each side, and then place in the oven at 450ºF. Bake for 10 minutes, divide on plates, and serve.
Nutrition: Calories - 290, Fat - 12, Fiber - 2, Carbs - 4, Protein - 24
Chicken with Mustard Sauce
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 3
Ingredients:
8 bacon strips, chopped
⅓ cup Dijon mustard
Salt and ground black pepper, to taste
1 cup onion, chopped
1 tablespoon olive oil
1½ cups chicken stock
3 chicken breasts, skinless and boneless
¼ teaspoon sweet paprika
Directions:
In a bowl, mix the paprika with the mustard, salt, and pepper, and stir well. Spread this on chicken breasts and massage. Heat up a pan over medium-high heat, add the bacon, stir, cook until it browns, and transfer to a plate. Heat up the same pan with the oil over medium-high heat, add the chicken breasts, cook for 2 minutes on each side, and transfer to a plate. Heat up the pan once again over medium-high heat, add the stock, stir, and bring to a simmer. Add the bacon and onions, salt, and pepper, and stir. Return the chicken to pan as well, stir gently, and simmer over medium heat for 20 minutes, turning the meat halfway through. Divide the chicken on plates, drizzle the sauce over it, and serve.
Nutrition: Calories - 223, Fat - 8, Fiber - 1, Carbs - 3, Protein - 26
Salsa Chicken
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 6
Ingredients:
6 chicken breasts, skinless and boneless
2 cups jarred salsa
Salt and ground black pepper, to taste
1 cup cheddar cheese, shredded
Vegetable cooking spray
Directions:
Spray a baking dish with cooking oil, place chicken breasts on it, season with salt, and pepper, and pour salsa all over. Place in an oven at 425ºF, and bake for 1 hour. Spread cheese, and bake for 15 minutes. Divide on plates and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 2, Carbs - 6, Protein - 10
Italian Chicken
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
8 ounces mushrooms, chopped
1 pound Italian sausage, chopped
2 tablespoons avocado oil
6 cherry peppers, chopped
1 red bell pepper, seeded and chopped
1 onion, peeled and sliced
2 tablespoons garlic, minced
2 cups cherry tomatoes, halved
4 chicken thighs
Salt and ground black pepper, to taste
½ cup chicken stock
1 tablespoon balsamic vinegar
2 teaspoons dried oregano
Fresh parsley, chopped, for serving
Directions:
Heat up a pan with half of the oil over medium heat, add the sausages, stir, brown for a few minutes, and transfer to a plate. Heat up the pan again with the rest of the oil over medium heat, add the chicken thighs, season with salt, and pepper, cook for 3 minutes on each side, and transfer to a plate. Heat up the pan again over medium heat, add the cherry peppers, mushrooms, onion, and bell pepper, stir, and cook for 4 minutes. Add the garlic, stir, and cook for 2 minutes. Add the stock, vinegar, salt, pepper, oregano, and cherry tomatoes, and stir. Add the chicken and sausages, stir gently, transfer everything to the oven at 400 degrees, and bake for 30 minutes. Sprinkle the parsley, divide on plates, and serve.
Nutrition: Calories - 340, Fat - 33, Fiber - 3, Carbs - 4, Protein - 20
Chicken Casserole
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 8
Ingredients:
1½ pounds chicken breast, skinless, boneless, and cubed
Salt and ground black pepper, to taste
1 egg
1 cup almond flour
¼ cup Parmesan cheese, grated
½ teaspoon garlic powder
1½ teaspoons dried parsley
½ teaspoon dried basil
4 tablespoons avocado oil
4 cups spaghetti squash, already cooked
6 ounces mozzarella cheese, shredded
1½ cups keto marinara sauce
Fresh basil, chopped, for serving
Directions:
In a bowl, mix the almond flour with Parmesan , salt, pepper, garlic powder, and 1 teaspoon parsley, and stir. In another bowl, whisk the egg with a pinch of salt and pepper. Dip the chicken in the egg, and then in almond flour mixture. Heat up a pan with 3 tablespoons oil over medium-high heat, add the chicken, cook until they are golden brown on both sides, and transfer to paper towels. In a bowl, mix the spaghetti squash with salt, pepper, dried basil, 1 tablespoon oil, and the rest of the parsley, and stir. Spread this into a heatproof dish, add the chicken pieces, and then the marinara sauce. Top with the shredded mozzarella cheese, place in an oven at 375ºF, and bake for 30 minutes. Sprinkle with fresh basil at the end, set the casserole aside to cool, divide on plates, and serve.
Nutrition: Calories - 300, Fat - 6, Fiber - 3, Carbs - 5, Protein - 28
Chicken-stuffed Peppers
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
2 cups cauliflower florets
Salt and ground black pepper, to taste
1 onion, peeled and chopped
2 chicken breasts, skinless, boneless, cooked, and shredded
2 tablespoons fajita seasoning
1 tablespoon butter
6 bell peppers, tops cut off and seeds removed
⅔ cup water
Directions:
Put the cauliflower florets in a food processor, add a pinch of salt and pepper, pulse well, and transfer to a bowl. Heat up a pan with the butter over med
ium heat, add the onions, stir, and cook for 2 minutes. Add the cauliflower, stir, and cook for 3 minutes. Add the seasoning, salt, pepper, water, and chicken, stir, and cook for 2 minutes. Place the bell peppers on a lined baking sheet, stuff each with chicken mixture, place in an oven at 350ºF, and bake for 30 minutes. Divide them on plates and serve.
Nutrition: Calories - 200, Fat - 6, Fiber - 3, Carbs - 6, Protein - 14
Creamy Chicken
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
4 chicken breasts, skinless and boneless
½ cup mayonnaise
½ cup sour cream
Salt and ground black pepper, to taste
¾ cup Parmesan cheese, grated
Vegetable oil cooking spray
8 mozzarella cheese slices
1 teaspoon garlic powder
Directions:
Spray a baking dish, place the chicken breasts in it, and top each piece with 2 mozzarella cheese slices. In a bowl, mix the Parmesan cheese with salt, pepper, mayonnaise, garlic powder, and sour cream, and stir well. Spread this over the chicken, place the dish in the oven at 375ºF, and bake for 1 hour. Divide on plates and serve.