by Emily Willis
4 pork rib chops
1 tablespoon coconut oil, melted
2 garlic cloves, peeled and minced
1 tablespoon chili powder
1 teaspoon ground cinnamon
2 teaspoons cumin
Salt and ground black pepper, to taste
½ teaspoon hot pepper sauce
Sliced mango, for serving
Directions:
In a bowl, mix the lime juice with oil, garlic, cumin, cinnamon, chili powder, salt, pepper, and hot pepper sauce, and whisk. Add the pork chops, toss to coat, and set aside in the refrigerator for 4 hours. Place the pork on a preheated grill over medium heat, cook for 7 minutes, flip, and cook for 7 minutes. Divide on plates and serve with mango slices on the side.
Nutrition: Calories - 200, Fat - 8, Fiber - 1, Carbs - 3, Protein - 26
Thai Beef
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 cup beef stock
4 tablespoons peanut butter
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 tablespoon coconut aminos
1½ teaspoons lemon pepper
1 pound beef steak, cut into strips
Salt and ground black pepper, to taste
1 green bell pepper, seeded and chopped
3 green onions, chopped
Directions:
In a bowl, mix the peanut butter with the stock, aminos, and lemon pepper, stir well, and set aside. Heat up a pan over medium-high heat, add the beef, season with salt, pepper, onion, and garlic powder, and cook for 7 minutes. Add the green pepper, stir, and cook for 3 minutes. Add the peanut sauce and green onions, stir, cook for 1 minute, divide on plates, and serve.
Nutrition: Calories - 224, Fat - 15, Fiber - 1, Carbs - 3, Protein - 19
Beef Patties
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
½ cup bread crumbs
1 egg
Salt and ground black pepper, to taste
1½ pounds ground beef
10 ounces canned onion soup
1 tablespoon coconut flour
¼ cup ketchup
3 teaspoons Worcestershire sauce
½ teaspoon dry mustard
¼ cup water
Directions:
In a bowl, mix ⅓ cup of the onion soup with the beef, salt, pepper, egg, and bread crumbs, and stir well. Heat up a pan over medium-high heat, shape 6 patties from the beef mixture, place them into the pan, and brown on both sides. In a bowl, mix the rest of the soup with the coconut flour, water, dry mustard, Worcestershire sauce, and ketchup, and stir well. Pour this over the beef patties, cover pan, and cook for 20 minutes stirring from time to time. Divide on plates and serve.
Nutrition: Calories - 332, Fat - 18, Fiber - 1, Carbs - 7, Protein - 25
Beef Pot Roast
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Servings: 4
Ingredients:
3½ pounds beef roast
4 ounces mushrooms, sliced
12 ounces beef stock
1 ounce onion soup mix
½ cup Italian dressing
Directions:
In a bowl, mix the stock with the onion soup mixture and Italian dressing, and stir. Put the beef roast in a pan, add the mushrooms, stock mixture, cover with aluminum foil, place in an oven at 300ºF, and bake for 1 hour and 15 minutes. Let the roast to cool, slice, and serve with the gravy on top.
Nutrition: Calories - 700, Fat - 56, Fiber - 2, Carbs - 10, Protein - 70
Beef Zucchini Cups
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
2 garlic cloves, peeled and minced
1 teaspoon cumin
1 tablespoon coconut oil
1 pound ground beef
½ cup onion, chopped
1 teaspoon smoked paprika
Salt and ground black pepper, to taste
3 zucchini, sliced in half lengthwise, and insides scooped out
¼ cup fresh cilantro, chopped
½ cup cheddar cheese, shredded
1½ cups keto enchilada sauce
Avocado, chopped, for serving
Green onions, chopped, for serving
Tomatoes, cored, and chopped, for serving
Directions:
Heat up a pan with the oil over medium-high heat, add the onions, stir, and cook for 2 minutes. Add the beef, stir, and brown for a couple of minutes. Add the paprika, salt, pepper, cumin, and garlic, stir, and cook for 2 minutes. Place the zucchini halves in a baking pan, stuff each with the beef, pour the enchilada sauce on top, and sprinkle with the cheddar cheese. Bake covered in the oven at 350ºF for 20 minutes. Uncover the pan, sprinkle with the cilantro, and bake for 5 minutes. Sprinkle with the avocado, green onions, and tomatoes on top, divide on plates, and serve.
Nutrition: Calories - 222, Fat - 10, Fiber - 2, Carbs - 8, Protein - 21
Beef Meatball Casserole
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 8
Ingredients:
⅓ cup almond flour
2 eggs
1 pound beef sausage, chopped
1 pound ground beef
Salt and ground black pepper, to taste to taste
1 tablespoons dried parsley
¼ teaspoon red pepper flakes
¼ cup Parmesan cheese, grated
¼ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon dried oregano
1 cup ricotta cheese
2 cups keto marinara sauce
1½ cups mozzarella cheese, shredded
Directions:
In a bowl, mix the sausage with the beef, salt, pepper, almond flour, parsley, pepper flakes, onion powder, garlic powder, oregano, Parmesan cheese, and eggs, and stir well. Shape the meatballs, place them on a lined baking sheet, place in an oven at 375ºF, and bake for 15 minutes. Take the meatballs out of the oven, transfer them to a baking dish, and cover with half of the marinara sauce. Add the ricotta cheese all over and then pour the rest of the marinara sauce. Sprinkle the mozzarella cheese all over, place the dish in the oven at 375ºF, and bake for 30 minutes. Let the meatballs casserole to cool before cutting and serving.
Nutrition: Calories - 456, Fat - 35, Fiber - 3, Carbs - 4, Protein - 32
Beef and Tomato-stuffed Squash
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 2
Ingredients:
2 pounds acorn squash, pricked with a fork
Salt and ground black pepper, to taste
3 garlic cloves, peeled and minced
1 onion, peeled and chopped
1 Portobello mushroom, sliced
28 ounces canned diced tomatoes
1 teaspoon dried oregano
¼ teaspoon cayenne pepper
½ teaspoon dried thyme
1 pound ground beef
1 green bell pepper, seeded and chopped
Directions:
Place the acorn squash on a lined baking sheet, place in an oven at 400ºF, and bake for 40 minutes. Cut in half, set aside to cool down, remove seeds, and leave aside. Heat up a pan over medium-high heat, add the meat, garlic, onion, and mushroom, stir, and cook until the meat browns. Add the salt, pepper, thyme, oregano, cayenne, tomatoes, and green pepper, stir, and cook for 10 minutes. Stuff the squash halves with the beef mixture, place in an oven at 400ºF, and bake for 10 minutes. Divide between 2 plates and serve.
Nutrition: Calories - 260, Fat - 7, Fiber - 2, Carbs - 4, Protein - 10
Beef Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
1 onion, peeled and chopped
2½ pounds ground beef
15 ounces canned tomatoes, and green chilies, chopped
6 ounces tomato paste
½ cup pickled jalapeños, chopped
4 tablespoons garlic, minced
3 celery stalks, chopped
2 tablespoons coconut aminos
4 tablespoons chili powder
Salt and ground black pepper, to taste
A pinch of cayenne pepper
2 tablespoons cumin
1 teaspoon onion powder
1 teaspoon garlic powder
1 bay leaf
1 teaspoon dried oregano
Directions:
Heat up a pan over medium-high heat, add the half of the onion, beef, half of the garlic, salt, and pepper, stir, and cook until meat browns. Transfer this to a slow cooker, add the rest of the onion and garlic, plus the jalapeños, celery, tomatoes, chilies, tomato paste, canned tomatoes, coconut aminos, chili powder, salt, pepper, cumin, garlic powder, onion powder, oregano, and bay leaf, stir, cover, and cook on low for 8 hours. Divide into bowls and serve.
Nutrition: Calories - 137, Fat - 6, Fiber - 2, Carbs - 5, Protein - 17
Glazed Beef Meatloaf
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 cup white mushrooms, chopped
3 pounds ground beef
2 tablespoons fresh parsley, chopped
2 garlic cloves, peeled and minced
½ cup onion, chopped
¼ cup red bell pepper, seeded and chopped
½ cup almond flour
⅓ cup Parmesan cheese, grated
3 eggs
Salt and ground black pepper, to taste
1 teaspoon balsamic vinegar
For the glaze:
1 tablespoon swerve
2 tablespoons sugar-free ketchup
2 cups balsamic vinegar
Directions:
In a bowl, mix the beef with salt, pepper, mushrooms, garlic, onion, bell pepper, parsley, almond flour, Parmesan cheese, 1 teaspoon vinegar, salt, pepper, and eggs, and stir well. Transfer this into a loaf pan, and bake in the oven at 375ºF for 30 minutes. Heat up a small pan over medium heat, add the ketchup, swerve, and 2 cups vinegar, stir well, and cook for 20 minutes. Take the meatloaf out of the oven, spread the glaze over the meatloaf, place in an oven at the same temperature, and bake for 20 minutes. Let the meatloaf cool, slice, and serve it.
Nutrition: Calories - 264, Fat - 14, Fiber - 3, Carbs - 5, Protein - 24
Beef with Tzatziki
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
¼ cup almond milk
17 ounces ground beef
1 onion, peeled, and grated
5 bread slices, torn
1 egg, whisked
¼ cup fresh parsley, chopped
Salt and ground black pepper, to taste
2 garlic cloves, peeled and minced
¼ cup fresh mint, chopped
2, and ½ teaspoons dried oregano
¼ cup olive oil
7 ounces cherry tomatoes, cut in half
1 cucumber, sliced thin
1 cup baby spinach
1½ tablespoons lemon juice
7 ounces jarred tzatziki
Directions:
Put the torn bread in a bowl, add the milk, and set aside for 3 minutes. Squeeze the bread, chop, and put into a bowl. Add the beef, egg, salt, pepper, oregano, mint, parsley, garlic, and onion, and stir well. Shape balls from this mixture and place on a working surface. Heat up a pan with half of the oil over medium-high heat, add the meatballs, cook them for 8 minutes flipping them from time to time, and transfer them all to a tray. In a salad bowl, mix the spinach with the cucumber and tomato. Add the meatballs, the rest of the oil, and some salt, pepper, and lemon juice. Add tzatziki, toss to coat, and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 1, Carbs - 3, Protein - 7
Meatballs with Mushroom Sauce
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 pounds ground beef
Salt and ground black pepper, to taste
½ teaspoon garlic powder
1 tablespoon coconut aminos
¼ cup beef stock
¾ cup almond flour
1 tablespoon fresh parsley, chopped
1 tablespoon dried onion flakes
For the sauce:
1 cup onion, chopped
2 cups mushrooms, sliced
2 tablespoons bacon fat
2 tablespoons butter
½ teaspoon coconut aminos
¼ cup sour cream
½ cup beef stock
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the beef with salt, pepper, garlic powder, 1 tablespoons coconut aminos, ¼ cup beef stock, almond flour, parsley, and onion flakes, stir well, shape 6 patties, place them on a baking sheet, place in an oven at 375ºF, and bake for 18 minutes. Heat up a pan with the butter, and the bacon fat over medium heat, add the mushrooms, stir, and cook for 4 minutes. Add the onions, stir, and cook for 4 minutes. Add the ½ teaspoon coconut aminos, sour cream, and ½ cup beef stock, stir well, and bring to a simmer. Take off heat, add the salt, and pepper, and stir well. Divide the beef patties on plates, and serve with mushroom sauce on top.
Nutrition: Calories - 435, Fat - 23, Fiber - 4, Carbs - 6, Protein - 32
Beef and Sauerkraut Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 8
Ingredients:
3 teaspoons olive oil
1 pound ground beef
14 ounces beef stock
2 cups chicken stock
14 ounces canned tomatoes, and juice
1 tablespoon stevia
14 ounces sauerkraut, chopped
1 tablespoon gluten-free Worcestershire sauce
4 bay leaves
Salt and ground black pepper, to taste
3 tablespoons fresh parsley, chopped
1 onion, peeled and chopped
1 teaspoon dried sage
1 tablespoon garlic, minced
2 cups water
Directions:
Heat up a pan with 1 teaspoon oil over medium heat, add the beef, stir, and brown for 10 minutes. In a pot, mix the chicken, beef stock, sauerkraut, stevia, canned tomatoes, Worcestershire sauce, parsley, sage, and bay leaves, stir, and bring to a simmer over medium heat. Add the beef to soup, stir, and continue simmering. Heat up the same pan with the rest of the oil over medium heat, add the onions, stir, and cook for 2 minutes. Add the garlic, stir, cook for 1 minute, and add this to the soup. Reduce heat to soup, and simmer it for 1 hour. Add the salt, pepper, and water, stir, and cook for 15 minutes. Divide into bowls and serve.
Nutrition: Calories - 250, Fat - 5, Fiber - 1, Carbs - 3, Protein - 12
Ground Beef Casserole
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
2 teaspoons onion flakes
1 tablespoon gluten-free Worcestershire sauce
2 pounds ground beef
2 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
1 cup mozzarella cheese, shredded
2 cups cheddar cheese, shredded
1 cup Russian dressing
2 tablespoons sesame seeds, toasted
20 dill pickle slices
1 romaine lettuce head, torn
Directions:
Heat up a pan over medium heat, add the beef, onion flakes, Worcestershire sauce, salt, pepper, and garlic, stir, and
cook for 5 minutes. Transfer this to a baking dish, add the 1 cup cheddar cheese, mozzarella cheese, and half of the Russian dressing. Stir and spread evenly. Arrange the pickle slices on top, sprinkle the rest of the cheddar and the sesame seeds, place in an oven at 350ºF, and bake for 20 minutes. Turn the oven to broil and broil the casserole for 5 minutes. Divide lettuce on plates, top with a beef casserole, and the rest of the Russian dressing.
Nutrition: Calories - 554, Fat - 51, Fiber - 3, Carbs - 5, Protein - 45
Zucchini Noodles and Beef
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 pound ground beef
1 onion, peeled and chopped
2 garlic cloves, peeled and minced
14 ounces canned diced tomatoes
1 tablespoon dried rosemary
1 tablespoon dried sage
1 tablespoon dried oregano
1 tablespoon dried basil
1 tablespoon dried marjoram
Salt and ground black pepper, to taste
2 zucchini, cut with a spiralizer
Directions:
Heat up a pan over medium heat, add the garlic and onion, stir, and brown for a couple of minutes. Add the beef, stir, and cook for 6 minutes. Add the tomatoes, salt, pepper, rosemary, sage, oregano, marjoram, and basil, stir, and simmer for 15 minutes. Divide the zucchini noodles into bowls, add the beef mixture, and serve.