5. Spread the duxelles over the prosciutto layer.
6. Sprinkle the 1/2 Tablespoon of salt over the filet mignon.
7. Pan-sear the filet mignon in 2 Tablespoons of olive oil.
8. Spread the 1 Tablespoon of mustard on the seared filet mignon and place in the middle of the prosciutto and duxelles layer.
9. Use the cling-film to wrap the prosciutto around the filet mignon. Then wrap the cling-film around the package to secure it. Use a second piece of cling-film to pull the prosciutto-wrapped package tighter together. Refrigerate for 15 minutes.
10. Remove the cling-film from the refrigerated prosciutto-wrapped beef and place beef on a greased baking tray.
11. Bake for 20-25 minutes (it should be pink when you cut into it).
12. To serve, carefully cut the Beef Wellington in half.
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BEEF BACON STEW
Prep Time: 10 minutes | Cook Time: 2 hour 10 minutes
Total Time: 2 hour 20 minutes | Servings: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 800 Fat: 50 g Net Carbohydrates: 10 g Protein: 75 g
INGREDIENTS
• 2 lbs (908 g) beef stew meat
• 1 carrot, peeled and diced
• 1/4 lb (112 g) green beans, chopped in half
• 1/2 pound (225 g) bacon, cooked and diced
• 8-12 cups (1.9-2.8 l) water or broth (so it covers the meat and vegetables)
• 3 Tablespoons (21 g) unflavored gelatin (optional)
• 3 Tablespoons (18 g) cumin powder
• 3 Tablespoons (15 g) dried onion flakes (or substitute 1 chopped onion or onion powder)
• 1 Tablespoon (6 g) turmeric
• 1 Tablespoon (10 g) garlic powder (or substitute 3 cloves of garlic, minced)
• 1 teaspoon (1 g) ginger powder (or substitute 1 teaspoon freshly grated ginger)
• Salt to taste
INSTRUCTIONS
1. Add the beef, carrots, and green beans to the 8-12 cups (1.9-2.8 l) of water or broth in a large pot and bring to a boil. Then add in the gelatin and the spices and mix well. Place the lid on the pot and let simmer for 1 hour (simmer for 2 hours if you have time). Stir to make sure it doesn’t stick to the bottom.
2. When the vegetables are soft, add in the cooked pieces of bacon.
3. Simmer for 5-10 minutes more.
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SLOW COOKER BEEF STEW
Prep Time: 10 minutes | Cook Time: 8 hours | Total Time: 8 hours 10 minutes
Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 380 Fat: 23 g Net Carbohydrates: 3 g Protein: 40 g
INGREDIENTS
• 2.5 lbs (1.1 kg) beef (stew meat or short ribs meat)
• 1 carrot, chopped
• 1 onion, chopped
• 4 celery sticks, chopped
• 2 cloves of garlic, minced
• 1 14.5-ounce (406 ml) can of broth (beef, chicken, or vegetable)
• 2 teaspoons (10 g) salt
• 1/2 teaspoon (1 g) black pepper
• 1 teaspoon (3 g) garlic powder
• 1 teaspoon (2 g) onion powder
• 2 teaspoons (4 g) paprika
INSTRUCTIONS
1. Chop up the beef into 1-inch (2.5 cm) cubes if you’re not using stew meat.
2. Pour the broth into the bottom of the slow cooker.
3. Place the meat into the slow cooker.
4. Add to the slow cooker the salt, pepper, garlic powder, onion powder, minced garlic, and paprika.
5. Then add the chopped vegetables to the slow cooker.
6. Place the lid on the slow cooker and cook on the low temperature setting for 8 hours.
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BEEF CURRY
Prep Time: 15 minutes | Cook Time: 1 hour 16 minutes
Total Time: 1 hour 31 minutes | Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 440 Fat: 33 g Net Carbohydrates: 7 g Protein: 25 g
INGREDIENTS
• 1 lb (454 g) beef round, chopped into 1-inch cubes
• 1 onion, chopped
• 1 Tablespoon (6 g) curry powder
• 1 teaspoon (2 g) ground cumin
• 1 teaspoon (2 g) ground coriander
• 1 teaspoon (2 g) ground turmeric
• 1 teaspoon (2 g) cardamom
• 3/4 cup (180 ml) of coconut milk
• 2 carrots, diced
• 1 bell pepper, diced
• 10 button mushrooms, diced (optional)
• 1 Tablespoon (15 ml) fish sauce
• 1 teaspoon (1 g) fresh ginger, grated
• 2 cloves of garlic, minced
• 1/4 cup (2 g) fresh basil leaves, chopped
• Salt to taste
• Coconut oil to cook in
INSTRUCTIONS
1. In a saucepan, saute the beef and onions in 2 Tablespoons of coconut oil on medium heat for 5-6 minutes until the beef is browned.
2. Add the spices, coconut milk, carrots, bell pepper, mushrooms, and fish sauce. Bring to the boil, then cover and simmer for 1 hour until the beef is tender. Add some water if it gets too dry.
3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for 10 more minutes.
4. Serve with some Cauliflower White “Rice” (see page 99 for recipe).
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EASY BROCCOLI BEEF STIR-FRY
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 400 Fat: 28 g Net Carbohydrates: 6 g Protein: 28 g
INGREDIENTS
• 2 cups (225 g) broccoli florets
• 1/2 lb (225 g) beef, sliced thin and precooked (you can use leftover Slow Cooker Asian Pot Roast (see page 70 for recipe))
• 3 cloves of garlic, minced
• 1 teaspoon (1 g) fresh ginger, grated
• 2 Tablespoons (30 ml) tamari sauce or to taste
• Avocado oil to cook in
INSTRUCTIONS
1. Place 2 Tablespoons of avocado oil into a skillet or saucepan on medium heat. Add the broccoli florets into the skillet.
2. When the broccoli softens to the amount you want (I like it soft, but some people like it crunchier), add in the beef slices.
3. Saute for 2 minutes and then add in the garlic, ginger, and tamari sauce.
4. Serve immediately.
Enjoy this classic Chinese dish with some Cauliflower White “Rice” (see page 99 for recipe)!
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BIFTECK HACHE
(FRENCH HAMBURGERS)
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 460 Fat: 36 g Net Carbohydrates: 1 g Protein: 35 g
INGREDIENTS
• 2 Tablespoons (30 ml) ghee or coconut oil, slightly melted
• 1 onion, finely diced (divided into 2 portions)
• 1.5 lb (680 g) ground beef
• 1 egg
• 1 Tablespoon (2 g) fresh thyme leaves
• Salt and pepper to taste
• Additional ghee or coconut oil to cook with
For the sauce:
• 1/2 cup (120 ml) beef stock
• 2 Tablespoons (30 ml) additional ghee
• 1/4 cup (8 g) parsley, finely chopped
INSTRUCTIONS
1. Place the 2 Tablespoons of ghee or coconut oil into a frying pan and cook half the diced onions in the pan until they turn translucent.
2. Let the onions cool and then add them (in
cluding the oil in the pan) to a mixing bowl with the ground beef, egg, thyme leaves, salt, and pepper.
3. Mix well and form 8 patties from the meat mixture.
4. Cook the patties in a frying pan with additional ghee or coconut oil until both sides are well browned (make flatter patties if you prefer the burgers to be well-done).
5. For the sauce, pour out the remaining oil from the pan, add in the 2 Tablespoons of additional ghee and saute the rest of the diced onions. Then add in the beef stock and reduce the sauce down for a few minutes. Add in the parsley and serve the sauce with the burgers.
This delicious recipe is based on Julia Child’s original bifteck hache recipe published in Mastering the Art of French Cooking Volume 1.
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Pork Entrees
CHAPTER 3C
Pressure Cooker Pork Shoulder
Pork and Cashew Stir-Fry
Spicy Dry Rub Ribs
Chinese Pork Spare Ribs
Mu Shu Pork
Pan-Fried Pork Tenderloin
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PRESSURE COOKER PORKSHOULDER
Prep Time: 10 minutes | Cook Time: 1 hour | Total Time: 1 hour 10 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 550 Fat: 41 g Net Carbohydrates: 1 g Protein: 40 g
INGREDIENTS
• 1 lb (454 g) pork shoulder
• 1 onion, diced
• 1 Tablespoon (5 g) fresh ginger, grated
• 2 Tablespoons (30 ml) apple cider vinegar
• 1 Tablespoon (15 g) salt
• 1 teaspoon (1 g) black pepper
• 1 cup (240 ml) water
INSTRUCTIONS
1. Place all the ingredients into a pressure cooker.
2. Press the Meat/Stew button (normal pressure) and then set the timer for 40 minutes. (The pressure cooker takes a few minutes of prep to get ready and then a few minutes to bring the pressure down, so the total cook time is closer to 1 hour.)
A pressure cooker can make cooking your meats and stews faster - dinner will be ready in no time with them.
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PORK AND CASHEW STIR-FRY
Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 440 Fat: 31 g Net Carbohydrates: 8 g Protein: 32 g
INGREDIENTS
• 1/2 lb (225 g) pork tenderloin, sliced thin
• 1 egg, whisked
• 1 bell pepper, diced
• 1 green onion, diced
• 1/3 cup (40 g) cashews
• 1 Tablespoon (5 g) fresh ginger, grated
• 3 cloves of garlic, minced
• 1 teaspoon (5 ml) Chinese chili oil (optional)
• 1 Tablespoon (15 ml) sesame oil (optional)
• 2 Tablespoons (30 ml) tamari sauce
• Salt to taste
• Avocado oil to cook with
INSTRUCTIONS
1. Place the avocado oil into a frying pan and cook the whisked egg. Place it aside on a plate.
2. Add additional avocado oil into the frying pan and cook the pork. Then add in the pepper, onion, and cashews. Saute until the pork is fully cooked, then add back in the cooked egg. Then add in the ginger, garlic, chili oil, sesame oil, tamari sauce, and salt to taste.
You can switch the pork for another meat if you prefer.
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SPICY DRY RUB RIBS
Prep Time: 5 minutes | Cook Time: 2 hours | Total Time: 2 hours 5 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 520 Fat: 45 g Net Carbohydrates: 2 g Protein: 25 g
INGREDIENTS
• 2 lb (908 g) pork spare ribs
• 1 Tablespoon (15 g) salt
• 2 Tablespoons (12 g) paprika
• 1 Tablespoon (10 g) garlic powder
• 1 Tablespoon (7 g) onion powder
• 1/2 teaspoon (1 g) chili powder or cayenne pepper
INSTRUCTIONS
1. Cut the ribs so that they’re in slabs of approx. 4 ribs.
2. Place the ribs in a pot of water (make sure the ribs are submerged in the water) and boil for 1 hour (again, keep the water for broths later). (This is an easy method for cooking tender ribs - there are more complicated methods, but this is the most fool-proof one I’ve found.)
3. Preheat oven to 325 F (160 C).
4. Mix together the salt, paprika, garlic powder, onion powder, and cayenne pepper to form the rub. Taste the rub to see if you want to add in more of any of the spices.
5. Dip each set of ribs into the rub and place in a baking pan. Place foil over the baking pan and bake for 40 minutes. Remove the foil and bake for another 20 minutes.
You can also use the cajun seasoning (see page 129 for recipe) as the spice rub instead.
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CHINESE PORK SPARE RIBS
Prep Time: 10 minutes | Cook Time: 1 hour 20 minutes | Total Time: 1 hour 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 520 Fat: 45 g Net Carbohydrates: 2 g Protein: 25 g
INGREDIENTS
• 4 lb (1.8 kg) pork spare ribs (or back ribs), chopped into individual ribs
• 3 star anise
• 20 Szechuan peppercorns
• 2 Tablespoons (30 g) salt (optional)
• 3 cloves of garlic, minced
• 1/4-inch (1.25 cm) chunk of fresh ginger, grated
• 1/4 cup (17 g) scallions (spring onion, diced), divided into 2 parts
• 4 Tablespoons (60 ml) tamari sauce
• 2 Tablespoons (30 ml) coconut oil
INSTRUCTIONS
1. Place the ribs in a large stockpot filled with water so that the ribs are covered.
2. After the water starts boiling, skim off any foam that forms on the top of the broth.
3. Add star anise, Szechuan peppercorns, and salt to the pot and simmer until the meat is cooked and soft (approx. 45 minutes).
4. Remove the ribs from the pot but keep the broth (pour it through a sieve to remove all solids). The broth (by itself) is wonderful to drink with just a bit of salt, or else you can use it as the base for soups.
5. In a small bowl, mix together the grated ginger, scallions, minced garlic, tamari sauce, and coconut oil.
6. Heat up a skillet (or wok if you have one) on high heat and add the ribs in batches to it. Divide the mixture so that you will have enough for each batch of ribs. Coat each batch of ribs on both sides with the mixture. Double the mixture if you prefer more sauce on the ribs.
7. Sauté the ribs on high heat until they brown and no more liquid remains in the skillet.
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MU SHU PORK
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 340 Fat: 18 g Net Carbohydrates: 7 g Protein: 35 g
INGREDIENTS
• 1/2 lb (225 g) pork tenderloin, cut into small thin 1-inch long strips
• 3 eggs, whisked
• 15 Napa cabbage leaves, chopped into thin strips
• 1 cup (89 g) shiitake mushrooms, sliced
• 1 8-ounce (227 g) can of sliced bamboo shoots or asparagus
• 1/2 teaspoon (1 g) fresh ginger, grated
• 1 Tablespoon (15 ml) tamari sauce
• 1/2 teaspoon (2.5 ml) apple cider vinegar
• Salt to taste
• 1 Tablespoon + 1 teaspoon (18 ml total) coconut oil to cook in
• 1/4 cup (17 g) scallions (
for garnish)
• Lettuce leaves to serve pork in (optional)
INSTRUCTIONS
1. Add 1 Tablespoon (15 ml) of coconut oil to a skillet on medium heat.
2. Add a little bit of salt to the whisked eggs and pour the mixture into the skillet. Let it cook undisturbed into a pancake. Flip the egg pancake once it’s cooked most of the way through (it needs to be fairly solid when you flip it). Cook for a few more minutes, then place on a cutting board and cut into thin 1-inch long strips.
3. Cook the pork in a teaspoon of coconut oil. Stir with a spatula to make sure the strips don’t clump together.
4. Once the pork is cooked, add in the strips of eggs, sliced mushrooms, sliced Napa cabbage, and bamboo shoots. Add in the ginger, tamari sauce, and apple cider vinegar.
5. Cook until the cabbage and mushrooms are soft. Then add salt to taste.
6. Sprinkle the scallions on top for garnish and serve dish in lettuce cups or by itself.
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PAN-FRIED PORK TENDERLOIN
Prep Time: 5 minutes | Cook Time: 25 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 330 Fat: 15 g Net Carbohydrates: 0 g Protein: 47 g
INGREDIENTS
• 1 lb (454 g) pork tenderloin
• Salt and pepper to taste
• 1 Tablespoon (15 ml) coconut oil to cook in
INSTRUCTIONS
1. Cut the 1 lb pork tenderloin in half (to create 2 equal shorter halves).
2. Place the 1 Tablespoon of coconut oil into a frying pan on a medium heat.
3. Place the 2 pork tenderloin pieces into the pan.
4. Leave the pork to cook on its side. Sprinkle salt and pepper to taste. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 6