[2018] Complete Keto Diet Cookbook
Page 22
2 tablespoons capers
3 tablespoons red vinegar
¼ teaspoon red pepper, crushed
Directions:
Heat up a pan with half of the oil over medium-high heat, add pork chops, season with salt and pepper, cook for 3 minutes on each side and divide between plates.
Heat up the same pan with the rest of the oil over medium-high heat, add poblano, onion, garlic and bell peppers and cook them for 4 minutes.
Add capers, vinegar, parsley and crushed red pepper, stir, cook for 1 minute more, divide next to the pork chops and serve.
Enjoy!
Nutrition: calories 265, fat 11, fiber 4, carbs 14, protein 20
Pork Tenderloin and Pears
Preparation time: 10 minutes
Cooking time: 28 minutes
Servings: 4
Ingredients:
3 tablespoons olive oil
2 garlic cloves, minced
1 tablespoon thyme, chopped
1 and ½ pounds pork tenderloin
3 shallots, cut into medium wedges
3 pears, cored and quartered
4 tablespoons ghee, melted
1 and ½ cups chicken stock
¾ cup pear juice, unsweetened
Directions:
In a bowl, mix the pears, shallots, oil, garlic, thyme, and toss.
Heat up a pan over medium-high heat, add the shallots and the tenderloin, brown for 7 minutes and transfer them to a baking dish.
Heat up the same pan over medium-high heat, add pears, stir, cook for 4 minutes and transfer to the baking dish as well.
Introduce in the oven, cook at 425 degrees F for 10 minutes and divide between plates.
Put the ghee in the same pan, heat it up, add stock and pear juice, stir, cook for 7 minutes, drizzle over the pork, shallots and pears and serve.
Enjoy!
Nutrition: calories 351, fat 3, fiber 6, carbs 15, protein 20
Pork Tenderloin and Colored Peppers
Preparation time: 10 minutes
Cooking time: 22 minutes
Servings: 4
Ingredients:
1 pound pork tenderloin, trimmed and cut into medallions
A pinch of salt and black pepper
1 and ½ teaspoons rosemary, chopped
1 tablespoon olive oil
3 garlic cloves, minced
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
2 teaspoons balsamic vinegar
Directions:
Heat up a pan with the oil over medium-high heat, add pork, season with salt and pepper, stir and cook for 5 minutes.
Add rosemary, garlic, red and yellow bell peppers, toss and cook for 7 minutes.
Add the vinegar, stir, cook for 10 minutes more, divide everything between plates and serve.
Enjoy!
Nutrition: calories 300, fat 11, fiber 4, carbs 12, protein 18
Pork and Scallions
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
1 pound pork tenderloin, cut into strips
1/3 cup chicken stock
¼ cup orange juice
2 tablespoons coconut aminos
1 teaspoon garlic sauce
A pinch of salt and black pepper
Cooking spray
1 and ½ teaspoons olive oil
2 cups carrots, cut into matchsticks
¼ cup water
2 teaspoons ginger, grated
¼ cup green onions, chopped
Directions:
In a bowl, combine the pork with the stock, orange juice, aminos, garlic sauce, salt and pepper and toss.
Heat up a pan over medium-high heat, grease with cooking spray, add the pork, and cook for 3 minutes on each side and transfer to a bowl.
Heat up the same pan with the olive oil over medium-high heat, add carrots, water, ginger, onions and the orange mix, stir and cook for 4 minutes.
Return the pork to the pan, toss everything, cook for 2 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 288, fat 10, fiber 8, carbs 15, protein 22
Pork Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 cup yellow onion, chopped
Cooking spray
2/3 cup green bell pepper, chopped
1 tablespoon garlic, minced
1 jalapeno pepper, chopped
1 pound pork tenderloin, cubed
2 cups chicken stock
2 teaspoons chili powder
1 teaspoon cumin, ground
A pinch of salt and black pepper
14 ounces canned tomatoes, chopped
2 tablespoons cilantro, chopped
Directions:
Heat up a pot with cooking spray over medium-high heat, add the onion, bell pepper, garlic and jalapeño, stir and cook for 2-3 minutes.
Add pork, stock, chili, cumin, salt, pepper and tomatoes, stir, cover the pot, bring to a simmer and cook for 10 minutes.
Add the cilantro, stir, cook for 5 minutes, ladle into bowls and serve.
Enjoy!
Nutrition: calories 312, fat 3, fiber 6, carbs 12, protein 22
Beef Chili
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound beef, minced
2 tablespoons tomato paste
1 tablespoon cumin, ground
1 teaspoon coriander, ground
1 yellow onion, chopped
1 cup beef stock
1 tablespoon olive oil
Directions:
Heat up a pot with the oil over medium-high heat, add the beef and the onion, cumin, coriander and tomato paste, stir and cook for 5 minutes.
Add the stock, stir, cook for 15 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 300, fat 3, fiber 7, carbs 12, protein 22
Easy Steaks
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ cup tomato sauce
1 teaspoon ginger, grated
1 tablespoon mustard
1 garlic clove, minced
1 teaspoon garlic, minced
1 tablespoon stevia
1 tablespoon olive oil
1 and ½ pounds beef steaks
Directions:
In a bowl, combine the tomato sauce with the ginger, mustard, garlic, stevia and oil and whisk well.
Rub the steaks with this mix, place them on preheated grill over medium-high heat and cook for 5 minutes on each side.
Enjoy!
Nutrition: calories 300, fat 3, fiber 5, carb 13, protein 22
Rich Goulash
Preparation time: 10 minutes
Cooking time: 2 hours and 30 minutes
Servings: 4
Ingredients:
1 and ½ pounds beef, cubed
1 red bell pepper, chopped
1 yellow onion, chopped
2 garlic cloves, minced
2 teaspoons sweet paprika
3 ounces mushrooms, halved
2 bay leaves
A drizzle of olive oil
½ cup beef stock
½ cup coconut cream
Directions:
Heat up a pan with the oil over medium-high heat, add beef, stir and brown for 5 minutes.
Add onion, garlic, bell pepper, mushrooms and paprika, stir and cook for 5 minutes more.
Add bay leaves, stock, salt and pepper, stir and cook everything over medium heat for 2 hours and 20 minutes.
Discard bay leaves, divide into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 5, carbs 16, protein 12
> Beef Stir Fry
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 tablespoons olive oil
1 yellow onion, chopped
1 pound beef steak, cut into strips
2 springs onions, chopped
1 cup tomato sauce
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 3 minutes,
Add beef, salt, pepper and tomato sauce, stir, cook for 12 minutes more, divide into bowls, sprinkle spring onions on top and serve.
Enjoy!
Nutrition: calories 299, fat 3, fiber 6, carbs 14, protein 22
Simple Beef Steaks and Carrots
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 medium sirloin beef steaks
1 teaspoon black peppercorns
¼ cup tomato sauce
2 cups carrots, sliced
A pinch of salt and black pepper
1 tablespoons olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add steaks, cook for 4 minutes on each side and divide between plates.
Heat up the same pan over medium-high heat, add carrots, tomato sauce, peppercorns, salt and pepper, stir-fry them for 2-3 minutes, divide next to the steaks and serve.
Enjoy!
Nutrition: calories 283, fat 10, fiber 7, carbs 13, protein 22
Beef Cubes and Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 and ½ pounds beef, cubed
A drizzle of olive oil
1 garlic clove, minced
1 yellow onion, chopped
2 ounces mushrooms, sliced
1 teaspoon oregano, dried
1 cup beef stock
1 tablespoon tomato paste
1 tablespoon parsley, chopped
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add beef, brown for 3 minutes on each side and transfer to a bowl.
Heat up the same pan over medium-high heat, add onion, garlic, salt, pepper and oregano, stir and sauté for 10 minutes.
Return the beef to the pan, also add mushrooms, stock and tomato paste, stir, cover the pan and cook everything for 20 minutes.
Add parsley, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 299, fat 12, fiber 6, carbs 11, protein 22
Roast and Veggies
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 6
Ingredients:
2 yellow onions, cut into wedges
2 carrots, sliced
2 pounds beef roast
1 cup beef stock
1 tablespoon tomato paste
2 bay leaves
Directions:
Put the roast in a baking dish, add the onions, carrots, stock, tomato paste and bay leaves, cover the dish, introduce in the oven and bake at 350 degrees F for about 3 hours.
Slice the roast, divide everything between plates and serve.
Enjoy!
Nutrition: calories 290, fat 11, fiber 8, carbs 14, protein 30
Mexican Beef Chili
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 tablespoon olive oil
1 green bell pepper, chopped
2 cups yellow onion, chopped
1 and ½ pounds beef, ground
6 garlic cloves, minced
28 ounces canned tomatoes, chopped
14 ounces pumpkin puree
1 cup chicken stock
2 tablespoons chili powder
1 and ½ teaspoons cumin, ground
1 teaspoon cinnamon powder
A pinch of salt and black pepper
Directions:
Heat up a pot with the oil over medium-high heat, add the beef, stir and brown for 5 minutes.
Add onion, garlic and bell pepper, stir and cook for 10 minutes more.
Add the tomatoes, stock, pumpkin, chili powder, cumin, cinnamon, salt and pepper, stir, cook for 25 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 306, fat 14, fiber 9, carbs 13, protein 28
Beef and Olives Mix
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
28 ounces beef steak, cubed
1 tablespoon olive oil
1 tablespoon parsley, chopped
A pinch of salt and black pepper
8 ounces tomato sauce
1 yellow onion, chopped
1 cup green olives, pitted and sliced
Directions:
Heat up a pan with the oil over medium-high heat, add beef and brown for 5 minutes.
Add salt, pepper, tomato sauce, onion and olives, stir, cook for 35 minutes more, divide between plates and serve with parsley sprinkled on top.
Enjoy!
Nutrition: calories 322, fat 12, fiber 7, carbs 12, protein 28
Beef Casserole
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 4
Ingredients:
½ cabbage head, shredded
1 yellow onion, chopped
3 garlic cloves, minced
1 and ½ pounds beef, ground
1 and ½ cups tomatoes, crushed
2 cups cauliflower rice
A drizzle of olive oil
A pinch of salt and black pepper
½ teaspoon red pepper, crushed
½ cup parsley, chopped
Directions:
Grease a baking dish with the oil and arrange shredded cabbage on the bottom.
Add onion, garlic, beef, tomatoes, salt, pepper and crushed pepper, toss a bit, cover the dish, introduce in the oven and bake at 375 degrees F for 1 hour and 30 minutes.
Sprinkle parsley on top, divide between plates and serve.
Enjoy!
Nutrition: calories 301, fat 6, fiber 8, carbs 12, protein 28
Beef Roast and Pepperoncinis
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
5 pounds beef chuck roast
1 tablespoon coconut aminos
10 pepperoncinis
1 cup veggie stock
2 tablespoons ghee, melted
Directions:
Grease a baking dish with the ghee, add roast, aminos, pepperoncinis and stock, cover, introduce in the oven and roast at 375 degrees F for 2 hours.
Slice the roast, divide between plates and serve with the pepperoncinis mix on top.
Enjoy!
Nutrition: calories 371, fat 11, fiber 8, carbs 13, protein 27
Chorizo Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 carrot, chopped
1 yellow onion, chopped
1 tablespoon olive oil
2 chorizo sausages, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
1 tomato, chopped
2 cups chicken stock
2 tablespoons parsley, chopped
1 zucchini, chopped
1 tablespoon lemon juice
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add carrot, onion and chorizo, stir and cook for 3 minutes.
Add garlic, tomato, bel
l pepper, lemon juice, salt, black pepper and stock, stir, cover, bring to a simmer and cook for 10 minutes.
Add zucchini and parsley, stir, cook for 12 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 280, fat 8, fiber 3, carbs 5, protein 17
Beef and Pork Stew
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 8
Ingredients:
2 leeks, chopped
2 yellow onions, chopped
1 carrot, chopped
3 garlic cloves, minced
1 and ½ teaspoons thyme, chopped
3 cups veggie stock
1 tablespoon lemon juice
3 tablespoons parsley, chopped
A pinch of salt and black pepper
1 pound beef chuck, cubed
1 pound pork butt, cubed
1 tablespoon olive oil