[2018] Complete Keto Diet Cookbook
Page 21
½ cup salsa Verde
1 teaspoon coriander, ground
2 teaspoons cumin, ground
¼ cup tomato, chopped
1 tablespoon parsley, chopped
Directions:
Heat up a pan with the stock over medium heat, add squash, stir and cook for 10 minutes.
Add turkey, garlic, salsa, cumin, tomato, coriander, cilantro, salt and pepper, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 254, fat 5, fiber 3, carbs 9, protein 27
Turkey Curry
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
18 ounces turkey meat, minced
3 ounces spinach
20 ounces canned tomatoes, chopped
2 tablespoons olive oil
2 tablespoons coconut cream
2 garlic cloves, minced
2 yellow onions, sliced
2 tablespoons ginger, grated
1 tablespoons turmeric powder
2 tablespoons chili powder
Salt and black pepper to the taste
Directions:
Heat up a pan with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add ginger, garlic, tomatoes, salt, pepper, turmeric and chili powder and stir.
Add coconut cream, stir, cook for 10 minutes, blend using an immersion blender, add spinach and turkey meat, bring to a simmer over medium heat, cook for 15 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 240, fat 4, fiber 3, carbs 9, protein 12
Turkey Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 cups romaine lettuce leaves, torn
2 cups turkey breast, cooked and cubed
2 red apple, cored and chopped
3 tablespoons almonds, chopped
¼ cup cranberries
1 cup cranberry sauce
1 cup orange juice
Directions:
In a salad bowl, mix lettuce with turkey, apples pieces, cranberries and almonds.
In another bowl, mix cranberry sauce and orange juice, stir, drizzle over turkey salad, toss to coat and serve cold.
Enjoy!
Nutrition: calories 200, fat 7, fiber 1, carbs 13, protein 7
Ketogenic Meat Recipes
Crusted Pork Loin
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 8
Ingredients:
3 tablespoons mustard
2 tablespoons ghee, melted
1 tablespoon stevia
¼ cup dill, chopped
3 green onions, chopped
1 tablespoon lemon peel, grated
A pinch of salt and black pepper
1 pork loin, boneless
Directions:
In a bowl, combine the ghee with the mustard and stevia and whisk.
In another bowl, mix the lemon peel with the dill and spring onions and stir.
Season the pork loin with salt and pepper, brush with the mustard mix and spread the spring onions all over.
Place the pork loin in a roasting pan, introduce in the oven and cook at 375 degrees F for 1 hour and 10 minutes.
Slice, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 221, fat 3, fiber 5, carbs 14, protein 20
Glazed Pork Chops
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
4 pork chops, bone-in
2 tablespoons stevia
1 tablespoon balsamic vinegar
4 tablespoons ghee, melted
4 ounces baby spinach
Directions:
Heat up a pan with the ghee over medium-high heat, add pork chops, stevia and vinegar, toss, cook for 1 minute, introduce in preheated broiler and cook over medium-high heat for 4 minutes on each side.
Divide the pork chops between plates, heat up the pan with the glaze over medium heat, add spinach, cook for about 3 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 321, fat 13, fiber 3, carbs 12, protein 20
Pork Meatballs
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
½ cup carrots, grated
¼ cup mint, chopped
3 garlic cloves, minced
1 shallot, chopped
1 lemongrass stalk, chopped
1 pound pork, ground
1 teaspoon hot sauce
1 tablespoon cilantro, chopped
2 tablespoons olive oil
Directions:
In a bowl, combine the carrots with mint, garlic, shallots, lemongrass, pork, hot sauce and cilantro, stir and shape medium meatballs out of this mix.
Heat up a pan with the oil over medium-high heat, add the meatballs, cook them for 6 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 261, fat 13, fiber 7, carbs 13, protein 14
Pork and Asparagus
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 pork loin chops, boneless
2 tablespoons tarragon, chopped
A pinch of salt and black pepper
1 pound asparagus, trimmed and halved
2 tablespoons olive oil
1 bunch green onions, chopped
½ cup veggie stock
1 tablespoon mustard
Directions:
Heat up a pan with the oil over medium-high heat, add pork loin chops, season with salt and pepper, sprinkle tarragon, cook for 4 minutes on each side and transfer to a bowl.
Heat up the same pan over medium heat, add the asparagus and green onions, stir and cook for 3 minutes.
Add mustard and stock, stir and cook for 2 minutes more.
Return the pork to the pan, cook for 4 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 300, fat 9, fiber 2, carbs 14, protein 20
Easy Pulled Pork
Preparation time: 10 minutes
Cooking time: 2 hours and 30 minutes
Servings: 4
Ingredients:
1 pound pork tenderloin, sliced
2 tablespoons chili powder
½ cup tomato paste
2 tablespoons mustard
2 tablespoons olive oil
2 tablespoon balsamic vinegar
A pinch of salt and black pepper
Directions:
Grease a roasting pan with the oil and add pork tenderloin slices inside.
Add chili powder, tomato paste, mustard, oil, vinegar, salt and pepper, toss well, cover the dish, introduce in the oven and cook at 350 degrees F for 2 hours and 30 minutes.
Shred the meat, divide it between plates and serve with a side salad.
Enjoy!
Nutrition: calories 264, fat 11, fiber 8, carbs 12, protein 20
Delicious Pork Tenderloin
Preparation time: 10 minutes
Cooking time: 37 minutes
Servings: 6
Ingredients:
2 pounds pork tenderloin
2 lemons, sliced
4 teaspoons olive oil
A pinch of salt and black pepper
2 garlic cloves, minced
2 bunches Swiss chard, chopped
Directions:
Arrange pork tenderloin on a lined baking sheet, add the oil, salt, pepper, garlic and lemon slices, toss everything, introduce in the oven and cook at 450 degrees F for 30 minutes.
Add
the Swiss chard, toss, introduce in the oven, cook for 7 minutes, slice the pork loin, divide everything between plates and serve.
Enjoy!
Nutrition: calories 312, fat 11, fiber 5, carbs 15, protein 18
Slow Cooked Ribs
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
2 pounds baby back ribs
A pinch of salt and black pepper
1 cup tomato sauce
1 tablespoon balsamic vinegar
2 garlic cloves, minced
1 teaspoon sesame seeds
Directions:
In your slow cooker, combine the ribs with salt, pepper, tomato sauce, vinegar and garlic, toss, cover and cook on High for 4 hours.
Divide the ribs between plates, sprinkle sesame seeds all over and serve.
Enjoy!
Nutrition: calories 294, fat 11, fiber 2, carbs 16, protein 30
Pork Chops and Apricot Sauce
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 pork chops, bone-in
1 tablespoon olive oil
½ cup veggie stock
¼ cup keto apricot jam
3 tablespoons mustard
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add pork chops, cook them for 6 minutes on each side and divide between plates.
Heat up the same pan over medium heat, add the stock, jam, mustard, salt and pepper, stir, cook for 3 minutes, drizzle over the pork chops and serve.
Enjoy!
Nutrition: calories 321, fat 7, fiber 5, carbs 14, protein 20
Vietnamese Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
3 tablespoons coconut aminos
2 tablespoons stevia
2 tablespoons white vinegar
1 tablespoon olive oil
1 pound pork, ground
1 jalapeno, chopped
1 romaine lettuce heart, sliced
¼ cup mint, chopped
3 garlic cloves, minced
Directions:
Heat up a pan with the oil over medium-high heat, add the pork, stir and cook for 5 minutes.
Add the coconut aminos, stevia, vinegar, jalapeno, mint and garlic, stir and cook for 5 minutes more.
Put the lettuce in a bowl; add the pork mix, toss and serve.
Enjoy!
Nutrition: calories 342, fat 12, fiber 4, carbs 13, protein 28
Grilled Pork and Mango Salsa
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
4 pork loin chops, boneless
2 tablespoons olive oil
1 teaspoon chili powder
A pinch of salt and black pepper
1 mango, peeled and chopped
1 tomato, cubed
1 teaspoon balsamic vinegar
Directions:
Heat up a pan with half of the oil over medium-high heat, add pork chops, season with salt, pepper and chili powder, cook them for 3 minutes on each side and divide between plates.
In a bowl, combine the mango with the tomato and vinegar, toss, divide next to the pork and serve.
Enjoy!
Nutrition: calories 290, fat 12, fiber 4, carbs 14, protein 8
Pork Roast and Cabbage
Preparation time: 10 minutes
Cooking time: 32 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 pork tenderloin
¼ cup tomato sauce
1 red cabbage head, shredded
4 green onions, chopped
2 tablespoons balsamic vinegar
1 jalapeno, chopped
Directions:
Heat up a pan with half of the oil over medium-high heat, add pork and brown for 3 minutes on each side.
Transfer to a roasting pan, brush with the tomato sauce, introduce in the oven, roast at 450 degrees F for 17 minutes, slice and divide between plates.
Heat up a pan over medium-high heat, add the cabbage, green onions, jalapeno and vinegar, toss, cook for 9-10 minutes, divide next to the pork roast and serve.
Enjoy!
Nutrition: calories 300, fat 12, fiber 9, carbs 18, protein 30
Pork and Apples
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 8
Ingredients:
1 pork loin, boneless
1 and ½ teaspoon red pepper, crushed
2 tablespoons olive oil
3 apples, cored and cut into wedges
2 yellow onions, cut into wedges
2 tablespoons ghee, melted
¼ cup apple vinegar
2 teaspoons cinnamon powder
3 star anise
5 garlic slices, chopped
1 tablespoon parsley, chopped
Directions:
Put the pork in a roasting pan, add red pepper, oil, apples, onions, ghee, vinegar, cinnamon, star anise, garlic and parsley, toss, introduce in the oven and cook at 400 degrees F for 1 hour and 10 minutes.
Slice the roast, divide between plates, add apples mix on the side and serve.
Enjoy!
Nutrition: calories 321, fat 10, fiber 4, carbs 13, protein 20
Fried Pork Chops
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup olive oil
1 pound pork chops, boneless
A pinch of salt and black pepper
½ cup coconut flour
Directions:
Season pork chops with salt and pepper and dredge in coconut flour.
Heat up a pan with the oil over medium-high heat, add pork chops and cook them for 5 minutes on each side.
Divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 299, fat 4, fiber 6, carbs 14, protein 18
Pork Chops and Arugula Mix
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
4 pork chops, bone-in
A pinch of salt and black pepper
¼ cup capers
3 garlic cloves, minced
1 cup basil, chopped
1 cup parsley, chopped
5 cups baby arugula
1 cup olive oil+ 1 tablespoon
Juice of 1 lemon
Directions:
In a blender, combine the capers with garlic, basil, parsley and 1-cup arugula and pulse well.
Spread this over the pork chops, heat up a pan with 1-cup oil over medium-high heat, add pork chops, cook them for 6 minutes on each side and divide between plates.
In a bowl, combine the rest of the rest of the arugula with the remaining oil and lemon juice, toss, add next to the pork chops and serve.
Enjoy!
Nutrition: calories 311, fat 4, fiber 8, carbs 12, protein 7
Meatball Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound pork, ground
3 garlic cloves, minced
2 green onions, chopped
1-inch ginger, grated
1-quart chicken stock
1 cup spinach, torn
A pinch of salt and black pepper
Directions:
In a bowl, combine the pork with garlic, green onions, ginger, salt and pepper, stir, shape medium meatballs out of this mix, introduce them in preheated broiler and cook for 5 minutes.
Heat up a pot with the
stock over medium-high heat, add the meatballs, salt, pepper and the spinach, toss, cook for 5 minutes more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 3, fiber 7, carbs 12, protein 14
Pork Chops and Peperonata
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
5 teaspoons olive oil
4 pork loin chops, bone-in
A pinch of salt and black pepper
1 cup red onion, chopped
4 garlic cloves, minced
1 poblano chili, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 tablespoons parsley, chopped