Greek Sardine Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
7 ounces canned sardines, drained and cut into chunks
1 tablespoon black olives, pitted and sliced
1 cup cherry tomatoes, halved
1 tablespoon feta cheese, cubed
1 small cucumber, sliced
1 teaspoon white vinegar
A pinch of salt and black pepper
2 tablespoons olive oil
Directions:
In a salad bowl, combine the sardines with the black olives, cherry tomatoes, cheese, cucumber, vinegar, salt, pepper and the oil, toss and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 11, protein 8
Lemon Catfish
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 catfish fillets, boneless
2 teaspoons black peppercorns, crushed
1 lemon, cut into wedges
2 tablespoons olive oil
2 tablespoons lemon juice
A pinch of salt and black pepper
Directions:
In a big bowl, combine the lemon juice with the peppercorns, oil, salt and pepper and whisk well.
Add the fish fillets, toss, cover and keep in the fridge for 10 minutes.
Heat up a kitchen grill over medium heat, add the fish, cook them for 10 minutes on each side, divide between plates and serve with lemon wedges on the side.
Enjoy!
Nutrition: calories 214, fat 4, fiber 4, carbs 12, protein 9
Fresh Catfish Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pineapple, peeled and cubed
¼ cup scallions, chopped
2 tablespoons cilantro, chopped
A pinch of salt and black pepper
3 tablespoons lime juice
2 tablespoons jalapeno, chopped
2 tablespoons olive oil
1 pound catfish fillets, boneless
Directions:
In a bowl, combine the pineapple with the scallions, cilantro, salt, pepper, jalapeno, lime juice and half of the oil and toss.
Rub the catfish with the rest of the oil and season with salt and pepper.
Heat up a pan over medium-high heat, add the fish fillets, cook them for 5 minutes on each side, divide between plates and serve with the pineapple salsa.
Enjoy!
Nutrition: calories 231, fat 3, fiber 7, carbs 13, protein 8
Catfish and Okra Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 cups okra, sliced
3 tablespoons olive oil
1 yellow onion, chopped
1 pound catfish fillets, boneless
2 teaspoons Cajun seasoning
A pinch of salt and black pepper
Directions:
Spread the okra and onion on a lined baking sheet, season with salt, pepper, drizzle 1 tablespoon olive oil and sprinkle 1 teaspoon Cajun seasoning, toss, introduce in the oven and bake at 450 degrees F for 20 minutes.
Season the fish with salt, pepper, the rest of the Cajun seasoning and drizzle the rest of the oil.
Heat up a pan over medium-high heat, add the fish, cook for 5 minutes on each side and divide between plates.
Add the okra mix on the side and serve.
Enjoy!
Nutrition: calories 231, fat 4, fiber 7, carbs 11, protein 8
Simple Baked Catfish
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons parsley, chopped
½ teaspoon basil, dried
½ teaspoon thyme, dried
½ teaspoon oregano, dried
1 teaspoon sweet paprika
A pinch of salt and black pepper
4 medium catfish fillets, boneless
Juice of 1 lemon
¼ teaspoon garlic powder
2 tablespoons ghee, melted
Directions:
Grease a baking dish with the melted ghee and arrange the fish fillets in the dish.
Add parsley, basil, thyme, oregano, paprika, salt, pepper, lemon juice and the garlic powder, toss gently, introduce in the oven and bake at 350 degrees F for 20 minutes.
Divide the fish between plates and serve with a side salad.
Enjoy!
Nutrition: calories 212, fat 2, fiber 3, carbs 13, protein 7
Herbed Catfish
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 catfish fillets, boneless
1 teaspoon lemon juice
1 and ½ teaspoons hot paprika
1 teaspoon olive oil
½ teaspoon tarragon, dried
½ teaspoon basil, dried
A pinch of salt and black pepper
Directions:
Arrange the catfish in a baking dish, drizzle the lemon juice and the olive oil and rub the fillets.
Season with salt, pepper, paprika, tarragon and basil, introduce in the oven and bake at 350 degrees F for 15 minutes.
Divide the fish between plates and serve with a side salad.
Enjoy!
Nutrition: calories 261, fat 12, fiber 2, carbs 4, protein 17
Delicious Monkfish
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 and ½ pounds monkfish fillets, boneless
¾ cup ghee, melted
3 tablespoons veggie stock
2 teaspoons lemon juice
A pinch of salt and black pepper
½ teaspoon parsley, dried
Directions:
In a bowl, combine the melted ghee with the stock, lemon juice, salt, pepper and parsley and whisk well.
Put the monkfish fillets in a baking dish, drizzle the ghee mix all over, rub a bit, introduce in the preheated broiler over medium-high heat and bake for 20 minutes.
Divide the fish between plates, drizzle the sauce from the dish all over and serve.
Enjoy!
Nutrition: calories 300, fat 12, fiber 1, carbs 4, protein 18
Monkfish and Tomato Sauce
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 8
Ingredients:
¼ cup olive oil+3 tablespoons
2 garlic heads, peeled and chopped
1 tablespoon sweet paprika
1 cup canned tomatoes, crushed
A pinch of salt and black pepper
8 monkfish fillets, boneless
2 cups water
Directions:
Heat up a pan with ¼-cup oil over medium-high heat, add the garlic, stir and cook for 15 minutes.
Add the paprika, tomatoes and the water, stir and cook the sauce for 10 minutes more.
Heat up another pan with the rest of the oil over medium-high heat, add the fish fillets, brown them for 2 minutes on each side, introduce them in the oven and bake at 400 degrees F for 15 minutes more.
Divide the fish between plates, top with the tomato and garlic sauce and serve.
Enjoy!
Nutrition: calories 273, fat 4, fiber 7, carbs 6, protein 7
Ketogenic Poultry Recipes
One Pan Chicken Mix
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
1 and ½ pounds chicken thighs, boneless and skinless
2 teaspoons thyme, chopped
A pinch of salt and black
pepper
1 tablespoon olive oil
12 ounces Brussels sprouts, halved
1 red onion, sliced
1 garlic clove, minced
2 teaspoons stevia
2 tablespoons balsamic vinegar
1/3 cup walnuts, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add chicken pieces, season with salt, pepper and thyme, cook for 5 minutes on each side and transfer to a plate.
Heat up the same pan over medium-high heat, add Brussels sprouts, garlic and onion, stir and cook for 6 minutes.
Add stevia and vinegar, stir and take off heat.
Divide the chicken between plates, add Brussels sprouts in the side and sprinkle walnuts on top.
Enjoy!
Nutrition: calories 231, fat 4, fiber 7, carbs 12, protein 25
Chicken Chili
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 pound chicken, ground
2 garlic cloves, minced
1 yellow onion, chopped
1 and ½ tablespoon olive oil
1 tablespoon chili powder
7 ounces canned green chilies, chopped
28 ounces canned tomatoes, chopped
3 cups butternut squash, peeled and cubed
14 ounces chicken stock
A pinch of salt and black pepper
Directions:
Heat up a pot with the oil over medium-high heat, add chicken, garlic and onion, stir and cook for 6 minutes.
Add chili powder, chilies, tomatoes, squash, stock, salt and pepper, stir, cover the pot, simmer for 15 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 211, fat 3, fiber 4, carbs 13, protein 7
Chipotle Chicken
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 pound chicken breast, skinless, boneless and cut into strips
1 teaspoon chili powder
1 teaspoon cumin, ground
A pinch of salt and black pepper
1 tablespoon olive oil
1 red bell pepper, sliced
1 cup mushrooms, sliced
1 yellow onion, chopped
1 tablespoon chipotles in adobo sauce, chopped
3 garlic cloves, minced
1 and ½ tablespoons lime juice
Directions:
Heat up a pan with the oil over medium-high heat, add chicken strips, chili powder, cumin, salt and pepper, stir and cook for 6 minutes.
Add bell pepper, mushrooms, onion, chipotles, garlic and lime juice, stir, cook for 6 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 212, fat 3, fiber 6, carbs 15, protein 18
Chicken and Tomatoes
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
4 chicken breast fillets, skinless and boneless
A pinch of salt and black pepper
1 tablespoon olive oil
¼ cup parmesan, grated
1 tablespoon parsley, chopped
1 garlic clove, minced
1 pound cherry tomatoes, halved
Directions:
Grease a baking dish with the oil, add chicken fillets, tomatoes and garlic, season with salt and pepper, sprinkle parmesan and parsley, introduce in the oven and cook for 16 minutes at 450 degrees F.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 251, fat 3, fiber 6, carbs 11, protein 13
Chicken, Squash and Apples
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
1 butternut squash, peeled and cubed
2 tablespoons olive oil
1 apple, cored and cubed
2 chicken breasts, skinless and boneless
1 tablespoon cilantro, chopped
A pinch of salt and pepper
Directions:
In a bowl, mix squash with apples, cilantro, salt, pepper and 1 tablespoon oil and toss.
Heat up a pan with the rest of the oil over medium heat, add chicken, salt and pepper and cook for 5 minutes on each side.
Add apple and squash mix, stir, introduce everything in the oven at 425 degrees F and bake for 20 minutes.
Shred the meat, divide everything between plates and serve.
Enjoy!
Nutrition: calories 210, fat 14, fiber 3, carbs 11, protein 15
Chicken and Pineapple Mix
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
20 ounces canned pineapple, cubed
1 tablespoon olive oil
A pinch of salt and black pepper
3 cups chicken thighs, boneless, skinless and cut into medium pieces
1 tablespoon sweet paprika
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add chicken, salt, pepper and paprika, toss, cook for 10 minutes, add pineapple and cilantro, cook for 3 minutes more, divide everything between plates and serve.
Nutrition: calories 220, fat 3, fiber 7, carbs 8, protein 12
Chicken and Mango Chutney
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 chicken breast halves, skinless and boneless
1 tablespoon coconut aminos
2 tablespoons lime juice
2 tablespoons olive oil
2 tablespoons mango chutney
1 cup mango, peeled and chopped
1 avocado, peeled, pitted and chopped
A pinch of salt and black pepper
Directions:
In a bowl, mix the chicken with oil, chutney, lime juice, and coconut aminos and toss to coat.
Heat up your kitchen grill over medium-high heat, add chicken, reserve 1 tablespoon chutney mix, cook for 4 minutes on each side, cut into thin strips, put in a salad bowl, add mango, avocado and reserved chutney, toss and serve.
Enjoy!
Nutrition: calories 210, fat 3, fiber 4, carbs 8, protein 15
Chicken and Cucumber Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 chicken breast halves, cooked and shredded
2 cucumbers, cubed
4 green onions, chopped
A pinch of salt and black pepper
3 tablespoons mustard
¼ cup mint, chopped
2 cups baby spinach
Directions:
In a bowl, mix chicken with cucumbers, onions, mint, spinach, mustard, salt and pepper, toss and serve.
Enjoy!
Nutrition: calories 230, fat 4, fiber 4, carbs 8, protein 15
Chicken and Parsnips
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 whole chicken, cut into medium pieces
3 tablespoons olive oil
Salt and black pepper to the taste
1 yellow onion, chopped
1 tablespoon black peppercorns, crushed
4 parsnips, sliced
1 cup celery, chopped
1 cup chicken stock
2 tablespoons parsley, chopped
4 carrots, sliced
Directions:
Heat up a pot with the oil over medium-high heat, add the chicken, brown it for 5 minutes on each side and transfer to a bowl.
Heat up the same pan over medium-high heat, add the onion, peppercorns, parsnips, celery a
nd carrots, stir and cook for 5 minutes more.
Return the chicken pieces, also add the stock, cover and cook everything for 25 minutes more.
Add parsley, divide everything between plates and serve. And serve.
Enjoy!
Nutrition: calories 250, fat 7, fiber 3, carbs 12, protein 9
Chicken and Leeks Mix
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 4
Ingredients:
1 whole chicken
A pinch of salt and black pepper
1 cup veggie stock
1 cup tomato sauce
1 leek, sliced
1 carrot, sliced
3 tablespoons olive oil
2 cups yellow onion, chopped
½ cup lemon juice
[2018] Complete Keto Diet Cookbook Page 17