[2018] Complete Keto Diet Cookbook
Page 5
Divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 13, fiber 2, carbs 15, protein 7
Kale Bowls
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 cups coconut milk
1 cup kale, torn
¼ cup cocoa nibs
1 cup cherries, pitted and chopped
¼ cup cocoa powder
1 small avocado, pitted and peeled
Directions:
In a bowl, combine the coconut milk with avocado, cocoa powder, cherries, kale and cocoa nibs, stir, divide into smaller bowls and serve for breakfast.
Enjoy!
Nutrition: calories 190, fat 3, fiber 2, carbs 12, protein 8
Beef Patties
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
1 pound beef meat, ground
A pinch of salt and black pepper
1 tablespoon garlic, minced
1 tablespoon Italian seasoning
2 tablespoons homemade mayonnaise
2 tablespoons olive oil
1 yellow onion, chopped
Directions:
In a bowl, combine the beef with salt, pepper, onion, Italian seasoning, garlic and mayo, stir and shape 6 patties
Heat up a pan with the olive oil over medium-high heat, add the beef patties, cook them for 5 minutes on each side, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 180, fat 8, fiber 1, carbs 4, protein 20
Breakfast Salad
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 and ½ pound beef steak, thinly sliced
3 tablespoons olive oil
A pinch of salt and black pepper
¼ cup balsamic vinegar
6 ounces sweet onion, chopped
1 lettuce head, chopped
2 garlic cloves, minced
4 ounces mushrooms, sliced
1 yellow bell pepper, sliced
1 orange bell pepper, sliced
1 teaspoon Italian seasoning
1 teaspoon red pepper flakes
Directions:
1. In a bowl, mix steaks with salt, pepper and vinegar and toss to coat.
2. Heat up a pan with the oil over medium heat, add mushrooms, garlic and onion, stir, cook for 20 minutes and take off heat.
3. Season steak slices with pepper flakes and Italian seasoning, place them in a broiling pan, introduce in preheated broiler and cook for 5 minutes.
4. In a salad bowl, combine the lettuce with bell peppers and mushroom mix.
5. Add steaks, toss, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 235, fat 23, fiber 7, carbs 10, protein 15
Chicken, Walnuts and Fennel Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 chicken breasts, boneless, skinless, cooked and chopped
2 tablespoons olive oil
¼ cup walnuts, toasted and chopped
1 and ½ cup fennel, chopped
2 tablespoons lemon juice
¼ cup homemade mayonnaise
Salt and black pepper to the taste
Directions:
1. In another bowl, mix mayo with salt, pepper, oil, lemon juice and whisk.
2. In a salad bowl, combine the chicken with fennel and walnuts, add the mayo dressing, toss, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 270, fat 10, fiber 6, carbs 14, protein 5
Chicken Pate
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
4 ounces chicken livers, cooked
½ tablespoon thyme, chopped
½ tablespoon oregano, chopped
Salt and black pepper to the taste
3 tablespoons ghee, melted
Directions:
1. In your food processor, mix chicken livers with thyme, oregano, ghee, salt and pepper, blend well for a few minutes, divide into small cups and serve for breakfast.
Enjoy!
Nutrition: calories 380, fat 10, fiber 5, carbs 15, protein 11
Ketogenic Lunch Recipes
Delicious Grilled Cheese
Preparation time: 10 minutes
Cooking time: 28 minutes
Servings: 2
Ingredients:
4 cups zucchinis, shredded and drained well
½ cup mozzarella, shredded
1 egg
A drizzle of olive oil
4 tablespoons parmesan, grated
A pinch of salt and black pepper
1 teaspoon oregano, dried
1 tablespoon ghee, soft
1/3 cup cheddar cheese, shredded
Directions:
Line a baking sheet with parchment paper and grease it with the oil.
In a bowl, combine the zucchini with salt, pepper, mozzarella, parmesan and oregano, stir well, shape 4 squares out of this mix, place them on the baking sheet, introduce in the oven at 450 degrees F for 20 minutes.
Grease the zucchini breads with the ghee, add them to a heated pan over medium heat, sprinkle cheddar on each zucchini square, cook them for 4 minutes on each side, divide them between plates and serve for lunch.
Enjoy!
Nutrition: calories 155, fat 10, fiber 6, carbs 8, protein 10
Lunch Cauliflower Salad
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1 cauliflower head, florets separated
A pinch of salt and black pepper
3 garlic cloves, minced
5 tablespoons olive oil
Juice of 1 lemon
2 tablespoons walnuts, chopped
1 small avocado, peeled pitted and cubed
1 tablespoon green onions, chopped
Directions:
Spread cauliflower florets on a lined baking sheet, drizzle half of the oil over them, season with salt, pepper and sprinkle garlic on top.
Toss the cauliflower, introduce in the oven and cook at 425 degrees F for 45 minutes.
Transfer the cauliflower to a salad bowl, add walnuts, lemon juice, avocado, green onions and the rest of the oil, toss and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 11, protein 7
Avocado Lunch Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
1 avocado, peeled, pitted and cubed
8 ounces shrimp, peeled and deveined
1/3 cup feta cheese, crumbled
1 tomato, chopped
¼ cup parsley, chopped
2 tablespoons ghee, melted
1 tablespoon olive oil
1 tablespoon lemon juice
A pinch of salt and black pepper
Directions:
In a bowl, combine the shrimp with the ghee and toss.
Heat up a pan over medium-high heat, add shrimp, and cook for 2 minutes on each side and transfer to a bowl.
Add tomato, avocado, cheese, lemon juice, salt, pepper, oil and parsley, toss and serve for lunch.
Enjoy!
Nutrition: calories 321, fat 12, fiber 4, carbs 12, protein 6
Mexican Chicken Lunch Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 chicken breast halves, skinless, boneless and cut into strips
1
cup keto enchilada sauce
¼ cup yellow onion, chopped
¼ cup water
4 ounces canned green chilies, chopped
Cauliflower rice, cooked for serving
Directions:
Heat up a pan over medium-high heat, add chicken strips and brown them for 5-6 minutes.
Add onion, water, enchilada sauce and chilies, stir, cover the pan, reduce heat to medium and cook for 15 minutes.
Divide the cauliflower between plates, top each with the chicken mix and serve for lunch.
Enjoy!
Nutrition: calories 251, fat 4, fiber 8, carbs 14, protein 7
Lunch Salmon Mix
Preparation time: 1 hour
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 salmon fillets, boneless
2 Portobello mushroom caps, sliced
4 baby bok choy
1 tablespoon sesame seeds, toasted
1 green onion, chopped
1 tablespoon olive oil
1 tablespoon coconut aminos
1 teaspoon sesame oil
1 teaspoon ginger, grated
Juice of ½ lemon
A pinch of salt and black pepper
Directions:
In a large bowl, combine the salmon with the olive oil, aminos, sesame oil, ginger, salt, pepper and lemon juice, toss, cover and keep in the fridge for 1 hour.
Arrange salmon fillets on a lined baking sheet, add mushroom slices and bok choy, introduce in the oven and cook at 400 degrees F for 20 minutes.
Divide everything between plates, sprinkle green onion and sesame seeds on top and serve for lunch.
Enjoy!
Nutrition: calories 261, fat 4, fiber 7, carbs 15, protein 7
Stuffed Tomatoes
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
1 tomato, top cut off and insides scooped
2 teaspoons balsamic vinegar
5 ounces canned tuna, drained
1 tablespoon mozzarella, chopped
1 tablespoon green onion, chopped
1 tablespoon basil, chopped
Directions:
In a bowl, combine the tune with the vinegar, mozzarella, onion and basil and stir well.
Stuff the tomato with this mix and serve for lunch.
Enjoy!
Nutrition: calories 188, fat 4, fiber 1, carbs 7, protein 7
Salmon Rolls
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
3 nori sheets
5 ounce canned salmon, dried and flaked
1 red bell pepper, cut into thin strips
1 small avocado, pitted, peeled and cut into thin strips
1 small cucumber, cut into thin strips
1 spring onion, chopped
1 tablespoon mayonnaise
Coconut aminos for serving
Directions:
Arrange the nori sheets on a cutting board, divide the salmon, bell pepper, avocado, cucumber, onion and mayonnaise, roll well, cut each roll in 2 pieces and serve with coconut aminos on the side.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 11, protein 6
Cinnamon Pork
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 tablespoons ghee
A pinch of salt and black pepper
4 pork chops, boneless
2 tablespoons stevia
A pinch of nutmeg, ground
1 tablespoon apple cider vinegar
1 teaspoon cinnamon powder
Directions:
Heat up a pan with the ghee over medium-high heat, add pork chops and cook them for 5 minutes.
Flip the chops, season them with salt, pepper, stevia, nutmeg and cinnamon, drizzle the vinegar and cook for 5 minutes more.
Divide the chops between plates and serve for lunch.
Enjoy!
Nutrition: calories 261, fat 4, fiber 7, carbs 15, protein 7
Turkey, Avocado and Tomato Wraps
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
4 big lettuce leaves
4 deli turkey slices, cooked
4 bacon slices, cooked
1 avocado, peeled, pitted and sliced
1 tomato, sliced
½ cup homemade mayonnaise
6 basil leaves, torn
1 teaspoon lemon juice
A pinch of salt and black pepper
1 garlic clove, minced
Directions:
In a bowl, combine the mayo with basil, garlic, salt, pepper and lemon juice and whisk well.
Lay out 2 lettuce leaves on a cutting board, add 1 turkey slice, spread some mayo mix, layer the second slice of turkey, then add a bacon slice, some avocado and tomato slices, fold and wrap like a burrito.
Repeat with the rest of the ingredients and 2 more lettuce leaves and serve them for lunch.
Enjoy!
Nutrition: calories 265, fat 4, fiber 7, carbs 14, protein 6
Shrimp and Asparagus Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 2
Ingredients:
1 pound shrimp, peeled and deveined
1 teaspoon thyme, dried
2 garlic cloves, minced
1 teaspoon basil, dried
A pinch of salt and black pepper
2 teaspoons sweet paprika
2 bunches asparagus, trimmed and halved
1 teaspoon olive oil
4 cups lettuce leaves, torn
A handful basil, torn
1 small red onion, chopped
1 avocado, peeled, pitted and cubed
1/3 cup coconut cream
1 teaspoon lemon juice
2 tablespoons water
Directions:
Heat up a pan with the oil over medium heat, add shrimp, thyme, garlic, basil, salt, pepper, paprika and asparagus, toss and cook for 5 minutes.
In a salad bowl, combine the shrimp and asparagus with the lettuce, basil, onion, avocado, coconut cream, lemon juice and water, toss well and serve for lunch.
Enjoy!
Nutrition: calories 251, fat 4, fiber 7, carbs 15, protein 7
Italian Chicken Bowls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
2 teaspoons basil, dried
2 teaspoons marjoram, dried
A pinch of salt and black pepper
2 teaspoons thyme, dried
2 teaspoons rosemary, dried
1 teaspoon sweet paprika
2 pounds chicken breasts, skinless, boneless and cubed
1 cup tomatoes, cubed
1 red onion, chopped
1 and ½ cups broccoli florets
2 tablespoons olive oil
2 teaspoons garlic, minced
1 zucchini, chopped
4 cups cauliflower rice, cooked
Directions:
In a bowl, combine the chicken with basil, marjoram, salt, pepper, thyme, rosemary, paprika, tomatoes, onion, broccoli, olive oil, garlic and zucchini, toss, spread this mix on a lined baking sheet, introduce in the oven and cook at 425 degrees F for 20 minutes.
Divide the cauliflower rice between plates, add the chicken mix on top and serve.
Enjoy!
Nutrition: calories 251, fat 6, fiber 8, carbs 16, protein 7
Stuffed Peppers
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
6 colored bell peppers, tops cut off and deseeded
1 pound
beef, ground
2 garlic cloves, minced
1 yellow onion, chopped
1 cup cauliflower rice
1 and ½ cups tomato sauce
½ teaspoon oregano, dried
1 teaspoon sweet paprika
½ teaspoon mustard, ground
¼ cup parsley, chopped
A pinch of salt and black pepper
Directions:
In a bowl, combine the beef with salt, pepper, onion, garlic, cauliflower rice, oregano, paprika, mustard and parsley and stir well.
Stuff the bell peppers with this mix, spread the tomato sauce in a baking dish, arrange stuffed peppers inside and cook them in the oven at 375 degrees F for 30 minutes.
Divide the peppers between plates and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 5, fiber 6, carbs 20, protein 6