[2018] Complete Keto Diet Cookbook
Page 6
Delicious Grilled Chicken Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
¼ cup lemon juice
2 tablespoons red vinegar
2 tablespoons water
2 tablespoons parsley, chopped
2 teaspoons garlic, minced
2 teaspoons basil, dried
1 teaspoon oregano, dried
1 pound chicken thighs, skinless and boneless
4 cups romaine lettuce leaves, torn
1 red onion, chopped
1 cucumber, chopped
3 cherry tomatoes, halved
1 avocado, peeled, pitted and chopped
¼ cup kalamata olives, pitted and sliced
Directions:
In a bowl, combine the chicken with half of the oil, lemon juice, vinegar, water, parsley, garlic, basil and oregano, toss well and keep in the fridge for 10 minutes.
Heat up your kitchen grill with the rest of the oil over medium-high heat, add the chicken, cook for 5 minutes on each side, transfer to a cutting board, cut into slices and put into a bowl.
Add lettuce, onion, cucumber, tomatoes, avocado, olives and some of the marinade from the chicken, toss everything and serve for lunch.
Enjoy!
Nutrition: calories 201, fat 12, fiber 5, carbs 10, protein 5
Lunch Skillet
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
2 red bell pepper, chopped
1 eggplant, chopped
1 zucchini, chopped
½ cup walnuts, chopped
8 ounces canned tomatoes and green chilies, chopped
2 tablespoons taco seasoning
¼ cup water
Directions:
Heat up a pan with the oil over medium-high heat, add bell pepper, eggplant and zucchini, stir and cook for 5 minutes.
Add tomatoes and taco seasoning, stir and cook for 10 minutes more.
Add the water, toss everything, cover and cook for 10 minutes more.
Divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 172, fat 4, fiber 7, carbs 11, protein 5
Fast Lunch Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 cups cauliflower florets, steamed
2 ounces salami, cut into strips
1 cup marinated mushrooms, sliced
2 ounces cheddar cheese, shredded
6 ounces black olives, pitted and sliced
12 ounces canned roasted peppers, chopped
3 tablespoons capers, drained
¼ cup balsamic vinegar
1 tablespoon olive oil
2 tablespoons lemon juice
1 tablespoon caper juice
½ teaspoon oregano, dried
Directions:
In a large salad bowl, combine the cauliflower with the salami, mushrooms, cheese, olives, peppers, capers, vinegar, oil, lemon juice, caper juice and oregano, toss well, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 188, fat 3, fiber 6, carbs 10, protein 5
Cauliflower Casserole
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 pound cauliflower florets
2 tablespoons chives, chopped
1 cup cheddar cheese, grated
2 bacon slices, cooked and crumbled
4 ounces coconut cream
3 tablespoons ghee, melted
A pinch of salt and black pepper
¼ teaspoon garlic powder
Directions:
Grease a baking dish with the ghee, spread cauliflower on the bottom, add chives, bacon, cream, garlic powder, salt and pepper, toss a bit, sprinkle cheese at the end, introduce in the oven and cook at 370 degrees F for 15 minutes.
Slice, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 12, fiber 3, carbs 7, protein 8
Kimchi Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 pound sushi grade tuna, cubed
½ teaspoon sesame oil
1 tablespoon coconut aminos
¼ cup homemade mayonnaise
1 avocado, pitted, peeled and cubed
½ cup Kimchi
1 tablespoon green onions, chopped
Directions:
In a bowl, combine the tuna cubes with the oil, aminos, mayo, avocado, Kimchi and green onions, toss and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 11, protein 6
Egg Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 avocado, pitted, peeled and cut into chunks
¼ cup homemade mayonnaise
6 eggs
1 teaspoon mustard
1 teaspoon lemon juice
1 teaspoon dill, chopped
½ tablespoon parsley, chopped
A pinch of salt and black pepper
Directions:
Put the eggs in a pot, cover them with water, bring to a simmer, cook them for 10 minutes, drain, rinse them with cold water, peel, chop and put them in a salad bowl.
Add mayonnaise, avocado, mustard, lemon juice, parsley, dill, salt and pepper, toss well and serve for lunch.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 14, protein 6
Flavored Broccoli Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 5 minutes
Servings: 3
Ingredients:
1 yellow onion, chopped
12 ounces coconut milk
3 garlic cloves, minced
A pinch of salt and white pepper
1 teaspoon turmeric powder
2 teaspoons ginger, grated
2 broccoli heads, florets separated
1 cup water
Directions:
Heat up a pot with half of the milk over medium heat, add garlic and onion, stir and cook for 5 minutes.
Add the rest of the coconut milk, the water, salt, pepper, turmeric, ginger and broccoli, stir, cover the pot and cook the soup for 1 hour.
Blend the soup using an immersion blender, divide into bowls and serve.
Enjoy!
Nutrition: calories 240, fat 14, fiber 4, carbs 13, protein 6
Easy Lunch Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
1 pound beef, ground
1 pound sausage, ground
1 green bell pepper, chopped
1 yellow onion, chopped
14 ounces tomatoes, chopped
6 ounces tomato paste
1 tablespoon chili powder
½ tablespoon cumin, ground
4 garlic cloves, minced
¼ cup water
Directions:
In a slow cooker, combine the beef with the sausage, bell pepper, onion, tomatoes, tomato paste, chili powder, cumin, garlic and water, toss, cover and cook on Low for 8 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 15, protein 7
Tomato Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
12 ounces tomato paste
1 cup coconut cream
¼ cup water
1 cup cheddar cheese, grated
1 teaspoon oregano, dried
1 teaspoon garlic, minced
A pinch of salt and black pepper
Directions:
In a pot, combine the tomato paste with the cream, water, oregano, garlic, salt and pepper, stir, bring to a simmer over medium heat and cook for 10 minutes.
Add the cheese, stir, cook for 5 minutes more, ladle into bowls and serve for lunch.
Enjoy!
Nutrition: calories 231, fat 4, fiber 4, carbs 11, protein 8
Zucchini Boats
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
2 zucchinis, halved lengthwise and insides scooped
1 yellow onion, chopped
1 pounds sausage, ground
1 cup cheddar cheese, shredded
1 tablespoons garlic, minced
1 teaspoon sweet paprika
½ teaspoon red pepper flakes
1 teaspoon oregano, dried
½ cup chicken stock
A pinch of salt and black pepper
Directions:
Heat up a pan over medium-high heat, add sausage, stir and cook for 4-5 minutes.
Add garlic, onion, paprika, pepper flakes, oregano, salt and pepper, stir, cook for 5 minutes more, take off heat and stuff the zucchini halves with this mix.
Arrange the zucchini boats in a baking dish, add the stock, sprinkle the cheese, introduce in the oven and cook at 350 degrees F for 30 minutes.
Serve these stuffed zucchinis for lunch.
Enjoy!
Nutrition: calories 251, fat 4, fiber 8, carbs 12, protein 7
Poblano Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
10 poblano peppers
1 tablespoon ghee, melted
1 yellow onion, chopped
4 garlic cloves, minced
1 cup cilantro, chopped
A pinch of salt and black pepper
45 ounces veggie stock
1 teaspoon cumin, ground
14 ounces Mexican cheese, grated
Directions:
Arrange the peppers on a lined baking sheet introduce in the oven at 450 degrees F for 20 minutes, leave them aside to cool down, peel and chop them.
Heat up a pot with the ghee over medium heat, add onions, cumin, cilantro, garlic, salt and pepper, stir and cook for 6 minutes.
Add the stock, stir and cook for 20 minutes.
Add the cheese, blend the soup using an immersion blender, divide into bowls and serve.
Enjoy!
Nutrition: calories 261, fat 4, fiber 7, carbs 11, protein 6
Lunch Pork Stew
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
2 tablespoons olive oil
1 garlic clove, minced
1 yellow onion, chopped
2 pounds pork loin, cubed
A pinch of salt and black pepper
2 tablespoons oregano, dried
½ teaspoon nutmeg, ground
2 pounds mushrooms, sliced
2 tablespoons white vinegar
1 and ½ cups veggie stock
¼ cup coconut milk
Directions:
Heat up a pot with the oil over medium-high heat, add onion and garlic, stir and cook for 3-4 minutes.
Add the pork, salt and pepper, stir and brown the meat for 10 minutes more.
Add oregano, nutmeg, mushrooms, vinegar and stock, stir, bring to a simmer, cover the pot, reduce the heat to medium and cook the stew for 1 hour and 30 minutes.
Add the coconut milk, stir, cook the stew for 30-40 minutes more, divide the stew into bowls and serve for lunch.
Enjoy!
Nutrition: calories 385, fat 7, fiber 5, carbs 14, protein 17
Smoked Pork Shoulder
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
3 pounds pork shoulder
1 tablespoon liquid smoke
3 tablespoons pink salt
Directions:
In a pot, combine the pork shoulder with smoke and salt, rub well, introduce in the oven and cook at 350 degrees F for 4 hours.
Slice pork, divide between plates and serve for lunch with a side salad.
Enjoy!
Nutrition: calories 382, fat 8, fiber 4, carbs 10, protein 17
Pork Roast and “Rice”
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
3 pounds pork roast
4 bacon slices, chopped
A pinch of salt and black pepper
6 garlic cloves, minced
2 cups veggie stock
3 cups cauliflower, riced
2 tablespoons chicken stock
¼ teaspoon garlic powder
A pinch of salt
Directions:
In a baking dish, combine the pork with bacon, salt, pepper, garlic and veggie stock, toss, introduce in the oven and cook at 370 degrees F for 3 hours.
Heat up a pan over medium heat, add cauliflower, chicken stock, salt and garlic powder, stir, cook for 10 minutes and divide between plates.
Slice the pork and serve with cauliflower rice on the side.
Enjoy!
Nutrition: calories 362, fat 8, fiber 8, carbs 10, protein 26
Lunch Beef Stew
Preparation time: 10 minutes
Cooking time: 2 hours and 30 minutes
Servings: 4
Ingredients:
1 pound beef meat, cubed
1 yellow onion, chopped
6 ounces tomato paste
2 garlic cloves, minced
1 tablespoon thyme, chopped
2 carrots, chopped
3 celery stalks, chopped
2 tablespoons parsley, chopped
2 tablespoons white vinegar
A pinch of salt and black pepper
Directions:
In a pot, combine the beef with onion, tomato paste, garlic, thyme, carrots, celery, parsley, vinegar, salt and pepper, bring to a simmer over medium heat, cover the pot, cook for 2 hours and 30 minutes, divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 360, fat 4, fiber 7, carbs 9, protein 15
Mexican Lunch Stew
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
1 pound beef stew meat, cubed
3 tomatoes, chopped
1 red onion, chopped
5 ounces canned green chilies, chopped
2 teaspoons chili powder
1 teaspoon cumin powder
1 teaspoon oregano, dried
2 cups veggie stock
A pinch of salt and black pepper
Directions:
Heat up a pot over medium heat, add tomatoes, onion, chilies, chili powder, cumin powder, oregano, stock, salt and pepper, stir, bring to a simmer and cook for 30 minutes.
Add the meat, cover the pot and cook for 2 hours and 30 minutes more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 338, fat 6, fiber 8, carbs 12, protein 15
Lamb Stew
Preparation time: 10 minutes
Cooking time: 3 hours and 30 minutes
Servings: 4
Ingredients:
4 pounds lamb leg
A pinch of salt and black pepper
1 and ½ teaspoon thyme, dried
1 teaspoon oregano, dried
2 carrots, sliced
2 tomatoes, chopped
1 yellow onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
3 cups beef stock
Directions:
In a Dutch oven, mix the lamb leg with salt, pepper, thyme, oregano, carrots, tomatoes, onion, garlic, oil and stock, stir, cover, introduce in the oven and cook at 370 degrees F for 3 hours and 30 minutes.
Transfer lamb leg to a cutting board, slice and divide into bowls.
Add the veggie mix from the pot over the lamb and serve for lunch.
Enjoy!
Nutrition: calories 363, fat 12, fiber 4, carbs 13, protein 15
Sausage and Shrimp Stew
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
1 pounds spicy sausage, sliced
1 yellow onion, roughly chopped
2 celery stalks, chopped