by Emily Willis
¼ cup whipping cream
½ cup cheddar cheese, grated
1 ounce cream cheese
¼ cup fresh cilantro, chopped
Salt and ground black pepper, to taste
For the pasta:
4 ounces cream cheese
8 eggs
Salt and ground black pepper, to taste
A pinch of garlic powder
Directions:
Heat up a pan with 1 tablespoon butter over medium heat, add the chicken cutlets, season with some of the Cajun seasoning, cook for 2 minutes on each side, and transfer to a plate. Heat up the pan with the rest of the butter over medium heat, add the garlic, stir, and cook for 2 minutes. Add the tomatoes, stir, and cook for 2 minutes. Add the stock and the rest of the Cajun seasoning, stir, and cook for 5 minutes. Add the whipping cream, cheddar cheese, 1 ounce cream cheese, salt, pepper, scallions, and cilantro, stir well, cook for 2 minutes, and take off the heat. In a blender, mix the 4 ounces cream cheese with eggs, salt, pepper, and garlic powder, and pulse well. Pour this into a lined baking sheet, set aside for 5 minutes, and then bake in the oven at 325ºF for 10 minutes. Let the pasta sheet to cool down, transfer to a cutting board, roll, and cut into medium slices. Divide pasta on plates, top with chicken mixture, and serve.
Nutrition: Calories - 345, Fat - 34, Fiber - 4, Carbs - 4, Protein - 39
Peanut-grilled Chicken
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
2½ pounds chicken thighs, and drumsticks
1 tablespoon coconut aminos
1 tablespoon apple cider vinegar
A pinch of red pepper flakes
Salt and ground black pepper, to taste
½ teaspoon ground ginger
⅓ cup peanut butter
1 garlic clove, peeled and minced
½ cup warm water
Directions:
In a blender, mix the peanut butter with water, aminos, salt, pepper, pepper flakes, ginger, garlic, and vinegar, and blend well. Pat the chicken pieces dry, arrange them in a pan, and pour the peanut butter marinade over it. Toss to coat and keep in the refrigerator for 1 hour. Place the chicken pieces skin side down on a preheated grill over medium-high heat, cook for 10 minutes, flip, brush with some of the marinade, and cook them for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 375, Fat - 12, Fiber - 1, Carbs - 3, Protein - 42
Chicken Stew
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
2 carrots, peeled and chopped
2 celery stalks, chopped
2 cups chicken stock
1 small onion, peeled and chopped
28 ounces chicken thighs, skinless, boneless, and cut into medium-sized pieces
3 garlic cloves, peeled and minced
½ teaspoon dried rosemary
1 cup spinach
½ teaspoon dried oregano
¼ teaspoon dried thyme
½ cup heavy cream
Salt and ground black pepper, to taste
A pinch of xanthan gum
Directions:
In a slow cooker, mix the chicken with the stock, celery, carrots, onion, garlic, rosemary, thyme, oregano, some salt, and pepper, stir, cover, and cook on high for 2 hours. Add more salt and pepper, spinach, and heavy cream, and stir. Add the xanthan gum, stir, and cook for 10 minutes. Divide into bowls and serve.
Nutrition: Calories - 224, Fat - 11, Fiber - 4, Carbs - 6, Protein - 23
Chicken and Vegetable Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 cups whipping cream
40 ounces rotisserie chicken pieces, boneless, skinless, and shredded
3 tablespoons butter
½ cup onion, chopped
¾ cup red bell pepper, chopped
29 ounces canned chicken stock
Salt and ground black pepper, to taste
1 bay leaf
8 ounces mushrooms, chopped
1 cup green snap beans
17 ounces asparagus, trimmed
3 teaspoons fresh thyme, chopped
Directions:
Heat up a pan with the cream over medium heat, bring to a simmer, and cook until it’s reduced to 7 minutes.
Heat up a pan with the butter over medium heat, add the onion and peppers, stir, and cook for 3 minutes. Add the stock, bay leaf, and some salt and pepper, bring to a boil, and simmer for 10 minutes. Add the asparagus, green beans, and mushrooms, stir, and cook for 7 minutes. Add the chicken pieces, stir, and cook for 3 minutes. Add the cream, thyme, and salt and pepper to taste, stir, discard the bay leaf, divide stew into bowls, and serve.
Nutrition: Calories - 500, Fat - 27, Fiber - 3, Carbs - 4, Protein - 47
Ketogenic Meat Recipes
Roasted Pork Belly
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6
Ingredients:
2 tablespoons stevia
1 tablespoon lemon juice
1 quart water
17 ounces apples, cored, and cut into wedges
2 pounds pork belly, scored
Salt and ground black pepper, to taste
A drizzle of olive oil
Directions:
In a blender, mix the water with apples, lemon juice, and stevia, and pulse well. Put the pork belly in a steamer tray and steam for 1 hour. Transfer the pork belly to a baking sheet, rub with a drizzle of oil, season with salt and pepper, and pour the apple sauce over it. Place in an oven at 425ºF for 30 minutes. Slice the pork roast, divide on plates, and serve with the applesauce on top.
Nutrition: Calories - 456, Fat - 34, Fiber - 4, Carbs - 10, Protein - 25
Stuffed Pork
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
Zest of 2 limes
Zest from 1 orange
Juice from 1 orange
Juice from 2 limes
4 teaspoons garlic, peeled, and minced
¾ cup olive oil
1 cup fresh cilantro, chopped
1 cup fresh mint, chopped
1 teaspoon dried oregano
Salt and ground black pepper, to taste
2 teaspoons cumin
4 pork loin steaks
2 pickles, chopped
4 ham slices
6 Swiss cheese slices
2 tablespoons mustard
Directions:
In a food processor, mix the lime zest, lime juice, orange zest, orange juice, garlic, oil, cilantro, mint, oregano, cumin, salt, and pepper, and blend well. Season the steaks with salt and pepper, place them into a bowl, add the marinade, toss to coat, and set aside for a couple of hours. Place the steaks on a working surface, divide the pickles, cheese, mustard, and ham on them, roll, and secure with toothpicks. Heat up a pan over medium-high heat, add the pork rolls, cook them for 2 minutes on each side, and transfer them to a baking sheet. Place in an oven at 350ºF, and bake for 25 minutes. Divide on plates and serve.
Nutrition: Calories - 270, Fat - 7, Fiber - 2, Carbs - 3, Protein - 20
Pork Chops with Mushrooms
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
8 ounces mushrooms, sliced
1 teaspoon garlic powder
1 onion, peeled and chopped
1 cup mayonnaise
3 pork chops, boneless
1 teaspoon ground nutmeg
1 tablespoon balsamic vinegar
½ cup coconut oil
Directions:
Heat up a pan with the oil over medium heat, add the mushrooms and onions, stir, an
d cook for 4 minutes. Add the pork chops, season with nutmeg, and garlic powder, and brown on both sides. Place the pan in the oven at 350ºF,and bake for 30 minutes. Transfer pork chops to plates and keep warm. Heat up the pan over medium heat, add the vinegar, and mayonnaise over the mushrooms mixture, stir well, and take off the heat. Drizzle sauce over pork chops and serve.
Nutrition: Calories - 600, Fat - 10, Fiber - 1, Carbs - 8, Protein - 30
Italian Pork Rolls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
6 prosciutto slices
2 tablespoons fresh parsley, chopped
1 pound pork cutlets, sliced thin
⅓ cup ricotta cheese
1 tablespoon coconut oil
¼ cup onion, chopped
3 garlic cloves, peeled and minced
2 tablespoons Parmesan cheese, grated
15 ounces canned diced tomatoes
⅓ cup chicken stock
Salt and ground black pepper, to taste
½ teaspoon Italian seasoning
Directions:
Use a meat pounder to flatten the pork pieces. Place the prosciutto slices on top of each piece, then divide the ricotta cheese, parsley, and Parmesan cheese. Roll each pork piece and secure with a toothpick. Heat up a pan with the oil over medium heat, add the pork rolls, cook until they are brown on both sides, and transfer to a plate. Heat up the pan again over medium heat, add the garlic and onion, stir, and cook for 5 minutes. Add the stock and cook for 3 minutes. Discard the toothpicks from pork rolls and return them to the pan. Add the tomatoes, Italian seasoning, salt, and pepper, stir, bring to a boil, reduce heat to medium-low, cover pan, and cook for 30 minutes. Divide on plates and serve.
Nutrition: Calories - 280, Fat - 17, Fiber - 1, Carbs - 2, Protein - 34
Lemon and Garlic Pork
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
3 tablespoons butter
4 pork steaks, bone-in
1 cup chicken stock
Salt and ground black pepper, to taste
A pinch of lemon pepper
3 tablespoons coconut oil
6 garlic cloves, peeled and minced
2 tablespoons fresh parsley, chopped
8 ounces mushrooms, chopped
1 lemon, sliced
Directions:
Heat up a pan with 2 tablespoons butter and 2 tablespoons oil over medium-high heat, add the pork steaks, season with salt and pepper, cook until they are brown on both sides, and transfer to a plate. Return the pan to medium heat, add the rest of the butter, and oil, and half of the stock. Stir well, and cook for 1 minute. Add the mushrooms and garlic, stir, and cook for 4 minutes. Add the lemon slices, the rest of the stock, salt, pepper, and lemon pepper, stir, and cook everything for 5 minutes. Return the pork steaks to pan and cook everything for 10 minutes. Divide the steaks and sauce on plates and serve.
Nutrition: Calories - 456, Fat - 25, Fiber - 1, Carbs - 6, Protein - 40
Jamaican Pork
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 12
Ingredients:
4 pounds pork shoulder
1 tablespoon coconut oil
½ cup beef stock
¼ cup Jamaican jerk spice mix
Directions:
Rub the pork shoulder with Jamaican mixture, and place in an Instant Pot. Add the oil to the pot, and set it to Sauté mode. Add the pork shoulder, and brown it on all sides. Add the stock, cover the Instant Pot, and cook on Meat/Stew mode for 45 minutes. Uncover the Instant Pot, transfer pork to a platter, shred, and serve.
Nutrition: Calories - 267, Fat - 20, Fiber - 0, Carbs - 0, Protein - 24
Cranberry Pork Roast
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
1 tablespoon coconut flour
Salt and ground black pepper, to taste
1½ pounds pork loin
A pinch of dry mustard
½ teaspoon ginger
2 tablespoons sugar substitute
2 tablespoons brown sugar substitute
½ cup cranberries
2 garlic cloves, peeled and minced
½ lemon sliced
¼ cup water
Directions:
In a bowl, mix the ginger with the mustard, salt, pepper, and flour, and stir. Add the roast, toss to coat, and transfer meat to a slow cooker. Add the sugar substitute, brown sugar substitute, cranberries, garlic, water, and lemon slices. Cover the slow cooker and cook on low for 8 hours. Divide on plates, drizzle pan juices on top, and serve.
Nutrition: Calories - 430, Fat - 23, Fiber - 2, Carbs - 3, Protein - 45
Juicy Pork Chops
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
2 onions, peeled and chopped
6 bacon slices, chopped
½ cup chicken stock
Salt and ground black pepper, to taste
4 pork chops
Directions:
Heat up a pan over medium heat, add the bacon, stir, cook until crispy, and transfer to a bowl. Return the pan to medium heat, add the onions and some salt and pepper, stir, cover, cook for 15 minutes, and transfer to the same bowl with the bacon. Return this to the heat, increase to medium-high, add the pork chops, season with salt and pepper, brown for 3 minutes on one side, flip, reduce heat to medium, and cook for 7 minutes. Add the stock, stir, and cook for 2 minutes. Return the bacon and onions to the pan, stir, cook for 1 minute, divide on plates, and serve.
Nutrition: Calories - 325, Fat - 18, Fiber - 1, Carbs - 6, Protein - 36
Lemon Pork Chops
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 medium pork loin chops
1 teaspoon Dijon mustard
1 tablespoon Worcestershire sauce
1 teaspoon lemon juice
1 tablespoon water
Salt and ground black pepper, to taste
1 teaspoon lemon pepper
1 tablespoon butter
1 tablespoon fresh chives, chopped
Directions:
In a bowl, mix the water with Worcestershire sauce, mustard, and lemon juice, and whisk. Heat up a pan with the butter over medium heat, add the pork chops, season with salt, pepper, and lemon pepper, cook them for 6 minutes, flip, and cook for 6 more minutes. Transfer the pork chops to a platter and keep warm.
Heat up the pan again, add the mustard sauce, and bring to a gentle simmer. Pour this over pork, sprinkle with chives, and serve.
Nutrition: Calories - 132, Fat - 5, Fiber - 1, Carbs - 1, Protein - 18
Mediterranean Pork
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
4 pork chops, bone-in
Salt and ground black pepper, to taste
1 teaspoon dried rosemary
3 garlic cloves, peeled and minced
Directions:
Season the pork chops with salt and pepper, and place in a roasting pan. Add the rosemary and garlic, place in an oven at 425ºF, and bake for 10 minutes. Reduce heat to 350ºF and roast for 25 minutes. Slice the pork, divide on plates, and drizzle with pan juices all over.
Nutrition: Calories - 165, Fat - 2, Fiber - 1, Carbs - 2, Protein - 26
Italian Pork Chops
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
4 pork chops
1 tablespoon fresh oregano, chopped
2 garlic cloves, peeled and minced
1 tablespoon canola oil
15 ounces canned diced tomatoes
1 tablespoon tomato paste
Salt and ground black pepper, to taste
¼ cup tomato juice
Directions:
Heat up a pan with the oil over medium-high heat, add the pork chops, season with salt and pepper, cook for 3 minutes, flip, cook for 3 minutes, and transfer to a plate. Return the pan to medium heat, add the garlic, stir, and cook for 10 seconds. Add the tomato juice, tomatoes, and tomato paste, stir, bring to a boil, and reduce heat to medium-low. Add the pork chops, stir, cover pan, and simmer everything for 30 minutes. Transfer the pork chops to plates, add the oregano to the pan, stir, and cook for 2 minutes. Pour this over the pork and serve.
Nutrition: Calories - 210, Fat - 10, Fiber - 2, Carbs - 6, Protein - 19
Spicy Pork Chops
Preparation time: 4 hours and 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
¼ cup lime juice