Easy Broccoli Beef Stir-fry
Bifteck Hache (French Hamburgers)
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OLD FASHIONED LASAGNA
Prep Time: 15 minutes | Cook Time: 1 hour 50 minutes
Total Time: 2 hours 5 minutes | Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 19 g Net Carbohydrates: 10 g Protein: 20 g
INGREDIENTS
• 3/4 lb (341 g) ground pork (or other meat)
• 3/4 lb (341 g) ground beef (or other meat)
• 1 small onion, finely chopped
• 1 28-ounce (794 g) can diced tomatoes
• 2 6-ounce (170 g) cans of tomato paste
• 2 Tablespoons (5 g) fresh basil, diced
• 6 Tablespoons (23 g) fresh parsley, diced
• 1 Tablespoon (3 g) fresh oregano, diced
• 1 Tablespoon (3 g) fresh thyme, diced
• 1 teaspoon (2 g) fennel seeds
• 4 cloves of garlic, minced
• 2 eggs, whisked
• 2 Tablespoons (30 ml) coconut oil
• Salt to taste
• 1 large eggplant, sliced into thin slices
• 3 Tablespoons (45 g) salt for boiling eggplants
INSTRUCTIONS
1. Place 2 Tablespoons of coconut oil into a large stock pot. Add in the ground meat and the onion. Cook until the meat browns and the onion turns translucent.
2. Then add in the tomatoes, tomato paste, fresh herbs, fennel seeds, and minced garlic.
3. Cook on a low simmer with the lid on for 45 minutes. Stir regularly to make sure nothing sticks to the bottom of the pot.
4. Preheat the oven to 375 F (190 C) and boil a pot of water. Add the 3 Tablespoons of salt into the boiling water, then add in the eggplant slices. Boil for 2-3 minutes and then remove and place in cold water (if your slices are thicker, then you might need to boil for longer - the eggplant should soften so that you can cut it with a fork fairly easily).
5. Add the whisked eggs into the meat mixture and stir slowly to mix the eggs in. Cook the meat mixture for 10 minutes more and then add salt to taste.
6. Pour half the meat mixture into the bottom of a 13 by 9 inch lasagna pan or a similar baking pan. Top with half the eggplant slices.
7. Then pour the other half of the egg/meat mixture on top of the eggplant slices, and top that egg/meat layer with the rest of the eggplant slices.
8. Cover the tray with aluminum foil and bake for 45-50 minutes.
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ZUCCHINI BEEF PHO
Prep Time: 15 minutes | Cook Time: 10 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 14 g Net Carbohydrates: 7 g Protein: 30 g
INGREDIENTS
• 3 cups (720 ml) chicken/beef broth or bone broth
• 1/2 lb (225 g) beef round, sliced very thin
• 1 teaspoon (1 g) fresh ginger, grated (or use 1/2 teaspoon (1 g) ginger powder)
• 1/2 teaspoon (1 g) cinnamon powder
• 2 green onions, diced (scallions)
• 1/4 cup (8 g) cilantro, finely diced
• 2 zucchinis, shredded (or 2 packs of shirataki noodles)
• Salt and pepper to taste
• 10 basil leaves
• 1/2 lime, cut into 4 wedges
INSTRUCTIONS
1. Slice the beef round very thinly against the grain (tip: freeze the beef for 20-30 minutes before slicing to get thinner slices).
2. Heat up the broth.
3. When the broth starts boiling, add in the freshly grated ginger, cinnamon powder, and salt and pepper to taste.
4. Add in the beef slices slowly, making sure they don’t all clump together.
5. Then add in the zucchini noodles, the green onions, and the cilantro.
6. Cook for 1 minute until the beef slices are done.
7. Serve with the basil leaves and lime wedges.
A spiralizer can be a fun way to make noodles using zucchini or cucumber, but if you don’t want to splash out for one of those devices, you can use a julienne peeler, a potato peeler, or your food processor’s shredding attachment to make your noodle strands.
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MEXICAN TACOS
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 560 Fat: 37 g Net Carbohydrates: 7 g Protein: 47 g
INGREDIENTS
• 1 lb (454 g) ground beef
• 1 small onion, diced
• 2 tomatoes, diced
• 1 bell pepper, diced
• 1 jalapeño pepper, deseeded and diced
• 2 cloves of garlic, minced
• 1 Tablespoon (6 g) cumin powder
• 1 Tablespoon (6 g) paprika
• 1 Tablespoon (5 g) dried oregano
• 1/4 teaspoon (0.5 g) chili powder (or to taste)
• Salt and pepper to taste
• 1/4 cup (8 g) cilantro, finely chopped (for garnish)
• 1 Tablespoon (15 ml) coconut oil to cook with
• Lettuce leaves to serve with
INSTRUCTIONS
1. Sauté the onions in the coconut oil until the onions turn translucent.
2. Add in the ground beef and sauté until the beef is pretty much cooked (turns light brown). Use a spatula to stir the beef to ensure it doesn’t clump together. Pour out any excess water/oil produced during cooking.
3. When the beef is pretty much cooked, add in the tomatoes, bell pepper, jalapeño pepper, minced garlic, cumin powder, paprika, oregano, chili powder, salt, and pepper.
4. Cook until the tomatoes and peppers are soft.
5. Garnish with cilantro and serve with lettuce wraps or by themselves.
Lettuce, deli meat, and store-bought coconut wraps (if you can find them) are all good options for wraps.
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MINI BURGERS
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 553 Fat: 52 g Net Carbohydrates: 1 g Protein: 21 g
INGREDIENTS
• 12 oz (340 g) ground beef
• 2 Tablespoons (28 g) mustard
• Pickles (optional)
• A few lettuce leaves
• Salt to taste
• 2 Tablespoons (30 ml) avocado oil (or coconut oil or ghee), to cook with
For “burger buns:”
• 2/3 cup (70 g) almond flour
• 1 teaspoon (4 g) baking powder
• 1 teaspoon (5 g) salt
• 2 eggs
• 5 Tablespoons (75 ml) avocado oil (or coconut oil or ghee), melted
INSTRUCTIONS
1. Make 4 small thin patties with the ground beef (each should be approx. 2-inch across in diameter).
2. Place avocado oil into a frying pan and fry the burger patties on medium to high heat. Fry for 2 minutes on each side until both sides are well browned (this is around medium in terms of rareness for the patties).
3. After the patties are cooked, salt them lightly and place them on a plate to drain.
4. Meanwhile, take 2 mugs and divide the burger bun ingredients between the 2 mugs (i.e., 1/3 cup almond flour, 1/2 teaspoon baking powder, 1/2 teaspoon salt, 1 egg, and 2.5 Tablespoons coconut oil in each mug). Mix well.
5. Microwave each mug for 90 seconds on high. Wait a few minutes before popping them out of the mug. Slice each bread into 4 slices and use as burger buns. (Gently fry them for a few seconds in the frying pan without oil for a toasted taste.)
6. Serve the burgers (1 mini burger for each p
erson) with the mustard, lettuce leaves, and pickles.
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SPAGHETTI BOLOGNESE BAKE
Prep Time: 15 minutes | Cook Time: 45 minutes | Total Time: 60 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 392 Fat: 31 g Net Carbohydrates: 5 g Protein: 20 g
INGREDIENTS
• 2 lbs (900 g) ground beef
• 1/2 onion, diced
• 1/4 cup (60 ml) avocado oil, to cook with
• Salt and pepper, to taste
• 1 can (400 g) diced tomatoes
• 1/2 can (200 g) tomato sauce
• 3 cloves of garlic, finely diced or minced
• 2 zucchinis, spiralized, shredded, or peeled into long noodle-like strands
• 1/2 cup (16 g) fresh basil leaves, finely chopped
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Add the avocado oil to a hot pan and brown the beef and onions.
3. Add into a large baking dish with the rest of the ingredients (except the zucchinis and basil).
4. Bake for 30 minutes.
5. Then carefully stir in the zucchini noodles and basil, let sit for 5 minutes, and serve.
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SPAGHETTI SQUASH BOLOGNESE
Prep Time: 10 minutes | Cook Time: 50 minutes | Total Time: 1 hour
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 450 Fat: 30 g Net Carbohydrates: 8 g Protein: 45 g
INGREDIENTS
• 1 spaghetti squash
• 2 lb (908 g) ground or minced beef
• 1 large onion, diced
• 1 14.5 oz (410 g) can of diced tomatoes
• 1 cup (40 g) fresh basil, finely chopped
• 8 cloves of garlic, minced
• Coconut oil to cook with
• Salt and pepper to taste
INSTRUCTIONS
1. Cook the onion in a large pot with coconut oil. Add the ground beef.
2. Once the meat is browned, add the diced tomatoes and simmer with the lid on for 30 minutes (simmer for 1 hour if you have time). Stir regularly to make sure it’s not sticking to the bottom of the pot.
3. Meanwhile, chop a spaghetti squash in half, remove the seeds (you can roast the seeds for a snack), cover the insides with a thin layer of coconut oil (you can use your hands to do this), cover with a paper towel to avoid splattering, and microwave each half for 6-7 minutes on high.
4. Use a fork to scratch out the spaghetti squash strands and divide between 4 plates.
5. Add the basil, garlic, salt, and pepper to taste to the meat sauce, cook for 5 more minutes, and top onto the spaghetti squash.
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MUSTARD GROUND BEEF SAUTE
Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 480 Fat: 30 g Net Carbohydrates: 6 g Protein: 40 g
INGREDIENTS
• 0.8 lbs (360 g) ground beef
• 5 celery stalks, cut into thin slices
• 10 cherry tomatoes, halved (or 1 tomato, chopped)
• 1 egg
• 1.5 Tablespoons (20 g) yellow mustard
• 6 cloves of garlic, minced
• Salt to taste
• 1 Tablespoon (15 ml) coconut oil to cook with
INSTRUCTIONS
1. Melt the coconut oil in a large frying pan or saucepan on medium heat and cook the ground beef until all of it turns brown. Stir regularly to get it to cook evenly and to break up any large chunks.
2. Add in the celery slices and cherry tomato halves and cook for 5 minutes while stirring regularly.
3. Break an egg into the pan and stir to mix it into the ground beef mixture.
4. Add in the mustard and garlic, and cook until the pieces of eggs are cooked (not liquid anymore).
5. Add salt, to taste.
The mustard makes this recipe amazing! In fact, it’s one of our favorites.
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GUACAMOLE BURGERS
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 600 Fat: 45 g Net Carbohydrates: 4 g Protein: 45 g
INGREDIENTS
• 1-1.5 lbs (454-731 g) ground beef
• 4 eggs
• Coconut oil to cook with
• 1 cup (220 g) guacamole (see page 131 for recipe)
INSTRUCTIONS
1. With your hands, mold the ground beef into 4 patties.
2. Cook the 4 burger patties, either in a skillet with a bit of coconut oil or on a grill.
3. Once the burgers are cooked through, place to the side.
4. Fry the eggs (preferably in coconut oil) in a skillet.
5. Place 1 fried egg on top of each burger and then top with guacamole.
You can also use store-bought guacamole if you don’t have time to make your own.
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SLOW COOKER ASIAN POT ROAST
Prep Time: 10 minutes | Cook Time: 8 hours | Total Time: 8 hours 10 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 490 Fat: 23 g Net Carbohydrates: 2 g Protein: 63 g
INGREDIENTS
For the roast:
• 2 lbs (908 g) beef round roast
• 1 cup (240 ml) tamari sauce
• 1 cup (240 ml) beef broth
• 1-2 Tablespoons (15-30 g) salt (omit if beef broth is already salted)
• 1 Tablespoon (7 g) onion powder
• 1 Tablespoon (10 g) garlic powder
• 3-4 star anise
• 10 Szechuan peppercorns
For the sauce:
• 2 Tablespoons (30 ml) tamari sauce
• 1 teaspoon (5 ml) sesame oil
• 1 clove garlic, minced
• 1/4 teaspoon (1 ml) Chinese chili oil (optional)
INSTRUCTIONS
1. Put all the roast ingredients into the slow cooker.
2. Fill the slow cooker with enough water to cover the meat (approximately 4 cups, but this will vary depending on the size of your slow cooker).
3. Cook in the slow cooker on low heat for 8 hours.
4. Take the meat out of the slow cooker without the brine and let it cool. Then place into the fridge.
5. Make the sauce by mixing all the sauce ingredients together in a small bowl.
6. To serve, cut the roast into thin slices and lightly drizzle the sauce over the slices.
You can make a large batch of this in advance and use in various stir-fries and sautes.
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MARINATED GRILLED FLANK STEAK
Prep Time: 8 hrs (for marinating) | Cook Time: 30 minutes
Total Time: 8 hrs 30 minutes | Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 700 Fat: 50 g Net Carbohydrates: 4 g Protein: 50 g
INGREDIENTS
• 3 lbs (1361 g) flank steak
• 1 cup (240 ml) olive oil
• 2/3 cup (160 ml) tamari sauce
• 1/2 cup (120 ml) vinegar
• Juice from 1 lemon
• 2 Tablespoons (28 g) mustard
• 6 cloves of garlic, minced
• 1 Tablespoon (5 g) fresh ginger, grated (or ginger powder)
• 1 Tablespoon (6 g) paprika
• 1 Tablespoon (7 g) onion powder
• 1 Tablespoon (15 g) salt
• 2 teaspoons (3 g) dried thyme<
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• 1 teaspoon (3 g) chili powder
INSTRUCTIONS
1. Chop the flank steak into manageable pieces if it’s not already chopped.
2. Create the marinade by mixing all ingredients (except the steak) in a small bowl.
3. Place each piece of steak into a Ziploc bag and divide the marinade equally among the bags.
4. Seal the bags and marinate the steak overnight.
5. When ready, grill each steak by placing on a hot grill or skillet. Try to turn the steaks as little as possible. You can use a meat thermometer to get the steak to the level of rareness you desire. (We found 3-4 minutes on each side on a hot 500-600 F grill with the lid down worked well.)
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NO-PASTRY BEEF WELLINGTON
Prep Time: 30 minutes | Cook Time: 30 minutes | Total Time: 60 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 580 Fat: 50 g Net Carbohydrates: 2 g Protein: 30 g
INGREDIENTS
For the duxelles:
• 3 large button mushrooms
• 1 Tablespoon (10 g) onions, chopped
• 1 teaspoon (3 g) garlic powder
• 1/2 teaspoon (3 g) salt
• 2 Tablespoons (30 ml) olive oil
Other ingredients:
• 1 9-ounce (252 g) filet mignon
• 8 thin slices of prosciutto (or 4 ham slices)
• 1 Tablespoon (14 g) yellow mustard
• 1/2 Tablespoon (7 g) salt
• 2 Tablespoons (30 ml) olive oil to cook in
INSTRUCTIONS
1. Preheat oven to 400 F (200 C).
2. Make the duxelles by blending the mushrooms, onions, garlic powder, salt, and olive oil together until pureed.
3. Then heat the mixture in a pan for 10 minutes on medium heat.
4. Place a large piece of cling-film onto the counter and place the slices of prosciutto side-by-side (overlapping slightly) to form a rectangular layer.
The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 5