The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List)
Page 4
GRILLED CHICKEN SKEWERS
WITH GARLIC SAUCE
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 580 Fat: 33 g Net Carbohydrates: 9 g Protein: 55 g
INGREDIENTS
For the skewers:
• 1 lb (454 g) chicken breast, cut into large cubes (approx 1-inch)
• 1 onion, chopped
• 2 bell peppers, chopped
• 1 zucchini
For the garlic sauce:
• 1 head of garlic, peeled
• 1 teaspoon (5 g) salt
• Approx. 1/4 cup (60 ml) lemon juice
• Approx. 1 cup (240 ml) olive oil
For the marinade:
• 1/2 cup (120 ml) olive oil
• 1 teaspoon (5 g) salt
INSTRUCTIONS
1. Heat up the grill to high. If using wooden skewers, soak them in water first.
2. For the garlic sauce, place the garlic cloves and salt into the blender. Then add in around 1/8 cup of the lemon juice and 1/2 cup of olive oil.
3. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until it forms a smooth consistency.
4. Keep half the garlic sauce to serve with.
5. Take the other half of the garlic sauce and add in the additional 1/2 cup of olive oil and teaspoon of salt. Mix well - this makes the marinade.
6. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
7. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
8. Serve with the garlic sauce you kept.
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SPINACH BASIL CHICKEN
MEATBALLS
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 600 Fat: 40 g Net Carbohydrates: 4 g Protein: 55 g
INGREDIENTS
• 2 chicken breasts (approx. 1 lb or 454 g)
• 1/4 lb (115 g) spinach
• 2 teaspoons (10 g) salt
• 10 basil leaves
• 5 cloves of garlic, peeled
• 3 Tablespoons (45 ml) olive oil
• 2 Tablespoons (30 ml) olive oil or avocado oil to cook in
INSTRUCTIONS
1. Place the chicken breasts, spinach, salt, basil leaves, garlic, and 3 Tablespoons of olive oil into a food processor and process well.
2. Make ping-pong ball sized meatballs from the meat mixture.
3. Add the 2 Tablespoons olive oil or avocado oil to a frying pan and fry the meatballs for 4 minutes on medium heat (fry in 2 batches if necessary). Turn the meatballs and fry for another 10 minutes. Make sure the meatballs don’t get burnt.
4. Check the meatballs are fully cooked by cutting into one or using a meat thermometer.
These are great as an appetizer or as an entree, and it’s a fantastic way to get more spinach into your diet. Serve with some garlic sauce (see page 131 for recipe) or by themselves.
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THAI CHICKEN AND “RICE”
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 480 Fat: 31 g Net Carbohydrates: 4 g Protein: 41 g
INGREDIENTS
• 1 head of cauliflower
• Meat from a small roasted chicken (or use 3 cooked chicken breasts), shredded (or use some leftover meat)
• 2 eggs, whisked
• 1 Tablespoon (5 g) fresh ginger, grated
• 3 cloves of garlic, minced
• 1 Tablespoon (15 ml) tamari sauce
• 1/2 cup (16 g) cilantro, chopped
• 4 Tablespoons (60 ml) coconut oil to cook with
• Salt and pepper to taste
INSTRUCTIONS
1. If you don’t have cooked shredded chicken, poach 3 chicken breasts and shred them or use another leftover meat.
2. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches). Squeeze excess water out.
3. Scramble 2 eggs in some coconut oil. Lightly salt the scrambled eggs and put aside while you make the cauliflower rice.
4. Place the cauliflower “rice” into a large pan with coconut oil and cook the cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on medium and stir regularly for 10 minutes.
5. Add in the shredded chicken, scrambled eggs, ginger, garlic, tamari sauce, cilantro, salt, and pepper to taste. Mix together, cook for another 2-3 minutes and serve.
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PAN-FRIED ITALIAN CHICKEN
TENDERS
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 600 Fat: 35 g Net Carbohydrates: 3 g Protein: 55 g
INGREDIENTS
• 1 lb (454 g) chicken tenders (approx. 12 chicken tenders)
• 2/3 cup (160 ml) olive oil + more for cooking
• 2 Tablespoons (30 ml) lime juice or white wine vinegar
• 1.5 Tablespoons (20 g) mustard
• 2 teaspoons (2 g) Italian seasoning (see page 129 for recipe)
• 4 cloves of garlic
• 1 teaspoon (5 g) salt and to taste
• Salad leaves
INSTRUCTIONS
1. Place the olive oil, lime juice or vinegar, mustard, Italian seasoning, garlic, and 1 teaspoon salt into the blender and blend well.
2. Heat up a frying pan and place 2 Tablespoons of olive oil into it. Place half the chicken tenders into the pan and cook on medium to high heat. Add in 1/3 of the mixture from the blender into the frying pan, coating the chicken tenders.
3. After 3-4 minutes, flip the chicken tenders (they should be browned) and cook the other side for 2-3 minutes until done. Test using a meat thermometer or cut one open to see if the chicken is cooked through. Repeat for the rest of the chicken tenders (if you have 2 frying pans, you can cook both batches simultaneously).
4. Divide the salad between 2 plates and place 6 cooked chicken tenders on top of each salad. Serve with the rest of the sauce from the blender.
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CHICKEN NUGGETS
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 550 Fat: 27 g Net Carbohydrates: 8 g Protein: 60 g
INGREDIENTS
• 2 chicken breasts, cut into cubes
• 1/2 cup (56 g) coconut flour
• 1 egg
• 2 Tablespoons (20 g) garlic powder
• 1 teaspoon (5 g) salt (or to taste)
• 1/4-1/2 cup (60-120 ml) ghee for shallow frying
INSTRUCTIONS
1. Cube the chicken breasts if you haven’t done so already.
2. In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.
3. In a separate bowl, whisk 1 egg to make the egg wash.
4. Place the ghee in a saucepan on medium heat (or use a deep fryer).
5. Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”
6. Carefully place some of the �
��breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.
7. Place the cooked chicken pieces onto paper towels to soak up any excess oil. Enjoy by themselves or with some coconut ranch dressing (see page 128 for recipe) or garlic sauce (see page 131 for recipe).
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COCONUT CHICKEN CURRY
Prep Time: 15 minutes | Cook Time: 50 minutes | Total Time: 1 hour 5 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 450 Fat: 25 g Net Carbohydrates: 9 g Protein: 45 g
INGREDIENTS
• 3 chicken breasts, cut into chunks
• 1 Tablespoon (15 ml) ghee or coconut oil
• 1 cup (240 ml) coconut cream (the top layer of cream from a refrigerated can of coconut milk)
• 1 cup (240 ml) chicken broth
• 2 cups (250 g) carrots (or zucchini), diced
• 1 cup (100 g) celery, chopped
• 2 tomatoes, diced
• 1 Tablespoon (5 g) fresh ginger, grated
• 1.5 Tablespoons (10 g) curry powder or garam masala
• 1/4 cup (8 g) cilantro, roughly chopped
• 6 cloves of garlic, minced
• Salt to taste
INSTRUCTIONS
1. Sauté the chicken in the ghee in a medium-sized saucepan.
2. When the outside of the chicken has all turned white, add in the coconut cream and the chicken broth and mix well.
3. Add in the carrots, celery, and tomatoes.
4. Add in the ginger and curry powder (or garam masala).
5. Cook on medium heat with the lid on for 40 minutes (stirring occasionally).
6. Add in the cilantro, minced garlic, and salt to taste. Cook for another 5 minutes and serve. Enjoy by itself, with a slice of Microwave Quick Bread (see page 101 for recipe), or with some Cauliflower White “Rice” (see page 99 for recipe).
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PRESSURE COOKER CHICKEN STEW
Prep Time: 15 minutes | Cook Time: 35 minutes | Total Time: 50 minutes
Yield: 3 servings
Nutritional Data (estimates) - per serving:
Calories: 250 Fat: 4 g Net Carbohydrates: 4 g Protein: 44 g
INGREDIENTS
• 2-3 chicken breasts (approx. 1 lb or 454 g), diced
• 4 cups (1 l) chicken broth or bone broth
• 2 small carrots, chopped
• 3 stalks of celery, chopped
• 1/2 onion, chopped
• 1 teaspoon (5 ml) tamari sauce
• 1/2 Tablespoon (1 g) fresh thyme leaves (or use 1/2 tsp (0.5 g) dried thyme)
• 1/2 cup (15 g) parsley, chopped and divided (save half for when you’re serving)
• 1 Tablespoon (7 g) unflavored gelatin powder (optional)
• Salt to taste
INSTRUCTIONS
1. Place the diced chicken breasts, chicken broth, chopped carrots, chopped celery, chopped onion, tamari sauce, thyme, and half the parsley into the pressure cooker pot.
2. If you’re adding in gelatin, then stir it in until it dissolves.
3. Set the pressure cooker on high pressure for 35 minutes. When ready, follow your pressure cooker’s instructions for releasing the pressure safely.
4. Add salt to taste and sprinkle in the rest of the chopped parsley.
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CHICKEN BACON BURGERS
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 319 Fat: 24 g Net Carbohydrates: 1 g Protein: 25 g
INGREDIENTS
• 4 chicken breasts
• 4 slices of bacon
• 1/4 medium onion
• 2 cloves of garlic
• 1/4 cup (60 ml) avocado oil, to cook with
INSTRUCTIONS
1. Food process the chicken, bacon, onion and garlic and form 8 patties. You might need to do this in batches.
2. Fry patties in the avocado oil in batches. Make sure burgers are fully cooked.
3. Serve with guacamole (see page 131 for recipe).
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BASIL CHICKEN SAUTE
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 320 Fat: 24 g Net Carbohydrates: 2 g Protein: 24 g
INGREDIENTS
• 1 chicken breast (0.5 lb or 225 g), minced or chopped very small
• 2 cloves of garlic, minced
• 1 chili pepper, diced (optional)
• 1 cup (1 large bunch) basil leaves, finely chopped
• 1 Tablespoon (15 ml) tamari sauce
• 2 Tablespoons (30 ml) avocado or coconut oil to cook in
• Salt, to taste
INSTRUCTIONS
1. Add oil to a frying pan and saute the garlic and pepper.
2. Then add in the minced chicken and saute until the chicken is cooked.
3. Add the tamari sauce and salt to taste. Add in the basil leaves and mix it in.
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SINGAPORE-STYLE NOODLES
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 370 Fat: 24 g Net Carbohydrates: 6 g Protein: 29 g
INGREDIENTS
• 3 Tablespoons (45 ml) avocado oil, to cook with
• 2 zucchinis, shredded (squeeze out as much moisture from it as possible)
• 1 carrot, shredded (squeeze out as much moisture from it as possible)
• 1/2 onion, diced
• 3 eggs, whisked
• 1 chicken breast, diced (or replace with beef or shrimp)
• 3 cloves garlic, peeled and minced
• 1 teaspoon fresh ginger, minced
• 1 red bell pepper, thinly sliced (use chili peppers if you like it spicy)
• 1 Tablespoon (6 g) curry powder
• 2 Tablespoons (30 ml) gluten-free tamari sauce or coconut aminos
• 1 Tablespoon (15 ml) apple cider vinegar
INSTRUCTIONS
1. Add the avocado oil to a hot pan and saute the diced chicken breast until cooked. Remove from the pan and set aside. Then add in the eggs and scramble until mostly cooked.
2. Add in the vegetables to the pan along with the spices, seasoning, and apple cider vinegar. Then add the chicken breast back in and cook for 5 more minutes.
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SLOW COOKER JERK CHICKEN
Prep Time: 10 minutes | Cook Time: 5 hours | Total Time: 5 hours 10 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 480 Fat: 30 g Net Carbohydrates: 4 g Protein: 45 g
INGREDIENTS
• 8 chicken drumsticks and 8 chicken wings
• 4 teaspoons (20 g) salt
• 4 teaspoons (9 g) paprika
• 1 teaspoon (2 g) cayenne pepper
• 2 teaspoons (5 g) onion powder
• 2 teaspoons (3 g) dried thyme
• 2 teaspoons (4 g) white pepper
• 2 teaspoons (6 g) garlic powder
• 1 teaspoon (2 g) black pepper
INSTRUCTIONS
1. Mix all the spices together in a bowl to make a rub for the chicken.
2. Wash the
chicken meat in cold water briefly. Place the washed chicken meat into the bowl with the rub, and rub the spices onto the meat thoroughly, including under the skin.
3. Place each piece of chicken covered with the spices into the slow cooker (no liquid required).
4. Set the slow cooker on medium heat, and cook for 5 hours or until the chicken meat falls off the bone.
If you’ve got some cajun seasoning handy (see page 129 for recipe), then use that for this recipe to make it even easier.
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CRISPY CHICKEN DRUMSTICKS
Prep Time: 5 minutes | Cook Time: 40 minutes | Total Time: 45 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 630 Fat: 33 g Net Carbohydrates: 4 g Protein: 72 g
INGREDIENTS
• 10 chicken drumsticks
• 1-2 (15-30 g) Tablespoons salt
• 3 Tablespoons (24 g) curry powder (or onion powder)
• 3 Tablespoons (30 g) garlic powder
• 1/2 Tablespoon (7 ml) of coconut oil for greasing baking tray (optional)
INSTRUCTIONS
1. Preheat oven to 450 F (230 C). Grease a large baking tray with coconut oil.
2. Mix the salt and spices together in a bowl.
3. Coat each drumstick with the mixture, place on the baking tray, and bake for 40 minutes.
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Beef Entrees
CHAPTER 3B
Old Fashioned Lasagna
Zucchini Beef Pho
Mexican Tacos
Mini Burgers
Spaghetti Bolognese Bake
Spaghetti Squash Bolognese
Mustard Ground Beef Saute
Guacamole Burgers
Slow Cooker Asian Pot Roast
Marinated Grilled Flank Steak
No-Pastry Beef Wellington
Beef Bacon Stew
Slow Cooker Beef Stew
Beef Curry