Keto Living Cookbook: Lose Weight with 101 Delicious and Low Carb Ketogenic Recipes
Transcript of Keto Living Cookbook: Lose Weight with 101 Delicious and Low Carb Ketogenic Recipes
KetoLivingCookbook
LoseWeightwith101DeliciousandLowCarbKetogenicRecipes
Copyright©2013byEllaColemanAllrightsreserved.Thisbookoranyportion thereof may not be reproduced or used in any mannerwhatsoever without the express written permission of the publisherexceptfortheuseofbriefquotationsinabookreview.
PrintedintheUnitedStatesofAmericaFirstPrinting,2013
TABLEOFCONTENTSForeword
ANoteOnSugarSubstitutes
TOSTARTTHEDAYMiniBreakfastMuffins
ScotchEggs
CheesyChorizoBake
HashedChiliBaconandEggs
MushroomScramble
CheeseBakedEggplant
SausageandEggCasserole
BreakfastEggPizza
KetoBreakfastOmelette
MozarellaWaffles
BreakfastSmokedSalmon
MexicanOmeletteàlaKeto
CreamyChocolateShake
SOUPSCheesyBroccoliSoup
CabbageandChickenSoup
BeefandVegetableSoup
CreamyChickenSoup
TangyChickenandPepperSoup
MushroomSoupwithFennelandLeeks
FreshSummerSoup
MushroomandCrabSoup
SummerAvocadoSoup
ChilledCreamyCelerySoup
FISHCrispyBakedFish
HerbySalmonwithLemon
TunaandShrimpCakes
SummerCrabCakes
FishPiewithaCheesyCrust
FishSupreme
StuffedSolewithShrimp
MEATANDPOULTRYMiddleEasternChicken
SpicyChickenKebabs
CreamyHerbChicken
ExtraQuickCheesyChicken
NoodlesandChicken
Tex-MexChicken
ChickenandSausageBake
CauliflowerandChickenBake
LemonyChicken
HerbedLegofLamb
LambCutletswithCauliflowerandBroccoli
KetoLambwithRosemary
LambwithaCajunTwist
SpicedLambKebabs
BarbequedPorkRibs
ThaiGreenCurry
SageandGarlicPorkChops
CreamyPorkwithMayonnaise
CrispyPorkSchnitzel
PorkChopswithaCheeseCrust
CaramelizedOnionswithSpicySausage
HamandCheesewithCauliflowerMash
SausageandBellPeppers
SmokyBaconBurgers
SausageStirFrywithCrispCabbage
BeefSteakandMushrooms
KetoLasagna
BeefyLoafwithHerbedVegetables
SALADS,SIDESANDVEGGIESKaleàlaSofrito
TangyTunaSalad
BroccoliandMushrooms
MarinatedBabyTomatoes
SpinachSalad
BroccoliCrunch
SpecialEggSalad
KetoRatatouille
PepperedSummerSquash
SNACKSGingerChickenWings
MiniPizzaswithPesto
Miniquiches
CrispyChickenDippingStrips
SautéedEggyMushrooms
CheesyZucchiniRollswithOlives
BaconStuffedEggs
CheesyCheddarCrisps
ChiliChickenBites
EggplantMiniPizzas
MushroomCrisps
MushroomswithaChorizoStuffing
PizzawithCauliflowerCrust
CheeseSnackBall
SWEETENDINGSVanillaPudding
ChocolateVanillaBrownies
ChocolateIceCream
CoffeeIceCream
MintyChocolateChipIce
LemonyCheesecake
KetoTiramisu
RefrigeratorCheesecake
StrawberryIcedCheesecake
ChocolateJelly
DarkChocolateMouse
NuttyCheescakeNibbles
CoconutChocolateBalls
CreamyCoconutCandy
PeanutButterCookies
CoconutChews
PancakesKetoStyle
AlmondandGojiMuffins
ChocolateCupcakes
Snickerdoodles
FOREWORDMynameisElla,andallmylife Ihavelovedcookingandreally lovedeating. By the time I was 32 years old, I wasmore than 100 poundsoverweight.Iweighedmorethanmythreechildrenputtogether!Iwasdepressed,unmotivatedandhungry!Allofthetime!
Thatwasalmosttwoyearsago.Entermylifesaver,theKetogenicDiet.
Asyoumayhavelearned,ourbodyuseswhatweeattogiveusenergy;carbohydratesraiseourbloodsugarandweproduceinsulintogetridofit.
Withthehelpoftheinsulin,glucoseisconvertedtofat,andstoredinourcells.
Goodbyeself-esteem.Hello,cellulite!
Ontheketodiet,welimitourcarbstofewerthan20-50gramsperday,eatmoderate amounts of protein and a good amount of fat for fuel.Thiskeepsusinastateofketosis,whichisthestateinwhichourbodyburnsfattogiveusagood,steadystreamenergy.
I love to cook and experiment in the kitchen, which is partlyresponsibleforhowIgottobesoheavyinthefirstplace!
Sincethechangeindiet,I’vechangedthingsup,andcookedhundredsofmagnificentketocreations!
The Keto Living Cookbook contains 101 ofmy very favorite ketogenicdiet recipes, with easy-to-follow instructions for all types ofscrumptious meals and snacks prepared right in your kitchen anddeliveredstraighttothetable.
Whattofixfordinner?There’splentyofvarietyforeveryone.
Needtopackyourlunchfortheofficeorjob-site?Noproblem!
And for that naughty craving? Be prepared by having delicious ketofriendlysnacksreadyandwaitingforyouwhenhungerhits.
This book will become your trusted friend and constant kitchencompanionwithnutritionalinfoandnetcarbohydratecountperservinglistedforeverysinglerecipe.
That’sinformationyouwant,andneed,rightatyourfingertips.
It’ssomucheasiertoreachyourgoalswiththerighttools!
SincebeingontheKetodiet, I’ve losttheweightandhaveneverfeltbetter. I’ve turned my life around with equal parts education,encouragement,determination,andaplaninthekitchen.
Ijustknowyou’regoingtoloveKetoLivinginyourkitchenandI’msohappytofinallybeabletosharethisselectionofrecipeswithyouonyourjourneytowardsahealthiernewyou!
Ketoforlife!
Ella
DISCLAIMERBefore we get started, a quick note on the nutritional informationfoundatthebottomofeachrecipe.
Simply put, I’ve done my best to fastidiously calculate the macronutrient breakdown, however obviously there will be variations ineveryone’s exact kitchen creation, due mainly to brand choices,differentcutsofmeatsetc.
Soplease,understandthatasageneralruletheyshouldbefairlycloseinthecalculations,andareincludedprimarilytoserveasabeneficialguidetokeepingyouontrack.
AndasanFYI,thenetcarbcounthasbeencalculatedbydeductingthedietaryfiberfromthetotalcarbohydrates.
Icertainlyhopethattheinfoprovesusefulandaccuratetoyou,andofcourse if you wish to double check my calculations on any recipe, Iwouldalwaysrecommendthatyoupleasedosoifyoufeeltheneed.
ANOTEONSUGARSUBSTITUTESThe second book in this series, 'Keto Living 2: LoseWeight with 101Yummy & Low Carb Ketogenic Savory and Sweet Snacks', includes aninformativesectionontypesofsugarsubstitutes.
Thiswas of coursenecessarydue to the large amount of scrumptioussweetsnackrecipesthatlaywithin!
For thosewhodon'townKetoLiving2yet, letmegiveyouaconciseversionhereofwhatyoucoulddowhenyouencounterrecipesthatcallforsugarsubstitutesinthisbook.
In cases where a recipe calls for a granulated or powdered sugarsubstitute,weare lookingtouseaproductthat is forall intentsandpurposesacupforcupexchangeofproductbyvolume,usingagranularblendforgranular,andpowderedforpowdered.
Inallnutritionalpanelsthishasbeencalculatedandaddedtothetotalsasiftheincreasinglypopularsweetpolyol(orsugaralcohol),Erythritolwasused,andthishasbeencalculatedat0.2carbcaloriespergram.
Erythritol,whenusedindirectreplacementforsugaris70%assweetassugar and a very nice low carb, lowGI ingredient to use that is alsodental friendly with minimal complaints of stomach upset atconsumptionlevelsofunder50gofproductperday.
If the 70% sweetness doesn’t quite meet the grade, a couple moretablespoons(percup)canmakeitupwithoutalteringthestructureofmost recipes,orbetter still,blending inacoupleofdropsofa liquidsweetener of your choice such as Stevia or Sucralose can add a nicesynergytotheflavor.
You’ll want to avoid granular sugar substitutes that includeMaltodextrinasa filler,as theGIandcaloric content is actually verysimilartosugar.Alsoavoidfallingforpackagingclaimsofzerocaloriesthatmaynotbetellingthewholestory.
Now, in the case a recipe calls for a liquid sugar substitute, I havekeptthingssimple,andsimplyrecommendedliquidStevia.
With liquid Stevia, sweetness intensity can vary from brand to branddepending on the actual percentage of steviol content added to theproduct(purerisbetter).
Without getting too techinical, there is also variety in taste andbitterness of Stevia depending onwhether the steviol extracted fromtheplantisSteviosideorthelessbitter,and50%sweeterRebaudiosideA(whichIprefer),andthisisn’talwaysmarkedclearlyonthelabel.
Also, if you choose something else like Sucralose as your preferredliquid sweetener, you’ll need to adjust the quantity used, as thesweetnessofSucraloseisaboutdoublethatofStevia.
Aside fromtheabove, feel free toexperimentwith themanyoptionsout there as different substitutes yield different results in the finalproduct,inmorewaysthanone.
ThereismoreinformationtobefoundinKetoLiving2onthissubject,but for now, this will help you enjoy creating the recipes containedwithinthisbook.
Andremember,whenitcomestosweetness,ifindoubt,atastetestisusuallythebestpractice!
TOSTARTTHEDAY
MINIBREAKFASTMUFFINSAdeliciousrecipeforaninstantonthegobreakfast!
Makes6
INGREDIENTS:
½cupheavycream2mediumeggs
2 ounces cheddar cheese, grated Pinch each black pepper and salt 2slicesbackbacon,cookedandcrumbled
DIRECTIONS:
1. Pre-heattheovento350°F.Preparea6cupmuffintinwithpapercups.
2. Inabowlbeattheeggswiththecreamandseasonings.
3. Pourtheeggmixtureintothemuffincups;fillingthemjustunderhalffull.
4. Dividethecrumbledbaconamongthemuffincupsandsprinklewithhalfofthegratedcheese.
5. Bakefor15–20minutesonthecenterrackoftheovenuntillightlybrowned.
6. Removefromtheovenandsprinklewiththerestofthecheese.
7. Placeunderagrillforamomenttomeltandbrownthecheese.
8. Removefromtheheatandeatwhilestillwarm.
9. Coolandfreezeifthereareanyleft!
10. Reheatinamicrowave.
Nutritional Facts per muffin: Calories 109, Fat 8.9g, Carbohydrate
0.7g,DietaryFiber0g,NetCarbs0.7g,Protein6.4g
SCOTCHEGGSGreatformorningswhenyouneedabreakfaston-the-go!Makethesethenightbefore,ifyoulike,astheyarejustasgoodcoldastheyarehot!
Makes6
INGREDIENTS:
6 large fresh farmeggs20ouncespork sausages,100%meat12 slicesbackbacon,rindremoved6cocktailsticks
DIRECTIONS:
1. Hardboiltheeggs.
2. Coolandpeel.Drythoroughly.
3. Removethesausagemeatfromtheskinsanddivideinto6equalportions.
4. Formeachpieceintoacirclelargeenoughtowraparoundtheeggs.
5. Carefullywrapeacheggmakingsurethattherearenopartsoftheeggsleftuncovered.
6. Placeinthefridgeforaboutanhourto‘set’.
7. Pre-heattheovento425°F.
8. Wrap2piecesofbaconaroundeacheggandsecurewithacocktailstick.Placeonabakingtray.
9. Bakefor20–25minutesuntilcookedandthebaconcrisp.
10. Removefromthetrayanddrainanyexcessfat.
11. Serve.
NutritionalFactsperScotchegg:Calories480,Fat35.8g,Carbohydrate1.0g,DietaryFiber0g,NetCarbs1.0g,Protein36.2g
CHEESYCHORIZOBAKEExcellent for a weekend treat when you have a little more time toprepare something special. This would also make as excellent lunchdish.
Serves10
INGREDIENTS:
1 pound chorizo sausage, ground 4 ounces onion, chopped 5 ouncesgreenbellpepper,thinlysliced12ouncesspinach,thickstemsremoved12tbsp.heavycream1dozenlargeeggs
¼tsp.garlicpowder¼tsp.onionpowder¼tsp.salt
¼ tsp. black pepper 8 ounces cheddar cheese, grated 8 ounces ripecherrytomatoes
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Greasealargecasseroledish.
3. Washthespinachwellandplaceinasaucepan.Cookuntiltender.
4. Drainthespinachwellandmash.
5. Inalargeskillet,brownthechorizoandsetasideinalargebowl.
6. Cooktheonionandgreenpepperinthechorizofatandaddtothesausage.
7. Addthespinach.
8. Beattogethertheeggs,creamandseasoningstoformathickcustard.
9. Addtothesausageandvegetablestogetherwiththecheese.
10. Pourthecombinedmixtureintothecasseroledishandplaceinthehotoven.
11. Bakeforabout1houruntilbrown.
12. Servewarmwiththecherrytomatoesonthesideforgarnish.
Nutritional Facts per portion: Calories 404, Fat 32.5g, Carbohydrate5.3g,DietaryFiber1.6g,NetCarbs3.7g,Protein22.9g
HASHEDCHILIBACONANDEGGSThe aroma of onions, peppers and bacon in the morning is a truepleasurewhichgetsyourtastebudsreadyforthistangytreat.
Serves4
INGREDIENTS:
5 ounces red bell pepper, chopped 3 ounces chopped onion 1Jalapenos,slicedwithseedsremoved12slicesbackbacon8largeeggs
Oilforfrying
DIRECTIONS:
1. Frytheonion,pepperandchiliinaskilletuntiltenderbutnotbrown.
2. Chopthebaconfinelyinaprocessororbyhand.
3. Addtothevegetablemixtureandfryuntilthebaconiscrisp.
4. Frytheeggs.
5. Dividethebaconmixtureamong4platesandtopeachportionwith2friedeggs.
Nutritional Facts per serving: Calories 310, Fat 17.5g, Carbohydrate6.3g,DietaryFiber1.2g,NetCarbs5.1g,Protein30.8g
MUSHROOMSCRAMBLEAspecialcheesyscrambledeggrecipethatisfullofmushrooms!
Serves4
INGREDIENTS:
6ouncesmushrooms2tbsp.heavycream4tbsp.butter
1clovegarlic,finelychopped2tsp.parsley,chopped8largefreshfarmeggs Salt and freshly groundblackpepper to taste 1 ounceparmesancheese,shaved
DIRECTIONS:
1. Wipeandchopthemushroomsandsautéuntiltenderinhalfofthebutterinalargeskillet.
2. Removethemushroomsfromtheskilletandsetaside.
3. Cracktheeggsintoalargejugandbeattogetheruntilwellblended.
4. Addthecreamandtheseasoningandbeatforanotherminuteorso.
5. Melttheremainingbutterintheskilletandscrambletheeggmixtureoveralowtomediumheatuntilsetbutstillcreamy.
6. Addthemushrooms,garlicandparsley.
7. Cookforaminutelonger.Sprinklewiththecheeseandserve.
Nutritional Facts per portion: Calories 304, Fat 25.9g, Carbohydrate2.9g,DietaryFiber0g,NetCarbs2.9g,Protein16.5g
CHEESEBAKEDEGGPLANTAnotherrecipeforalazySundaymorning!Sharewithyourfamilyandfriends.
Serves6
2 eggplants, each about 12 ounces before preparation 12 ouncesRomanoormozzarellacheese,grated4½ouncesalmondflour
4½ouncesparmesancheese,grated¾tsp.garlicpowder
¾ tsp. Italian herb seasoning Salt and freshly groundblackpepper totaste3largefresheggs
Cookingsprayorvegetableoil
DIRECTIONS:
1. Pre-heatthebroilertoitshighestheat.
2. Coverabakingsheetwithfoil.Spraywithcookingsprayoroillightly.
3. Beattheegginasmallbowl.
4. Mixtogetherthealmondflour,parmesancheese,garlicpowder,herbseasoning,saltandpepperinaflatdish.
5. Trimtheeggplantandcutinto18slices.
6. Dipeacheggplantsliceintotheeggandthentheflourmixture.
7. Placetheslicesonthebakingsheet.Sprayeachwithcookingsprayordrizzleonsomeoil.
8. Broiluntilgoldenbrownonbothsides,turningwhenappropriate.
9. Watchcarefullysotheslicesdonotburn.
10. Pre-heattheovento350°F.
11. Preparean8”x8”bakingpanbyoilingorsprayingasnecessary.
12. Whentheeggplantisbrownplacealayerinthebottomofthebakingpan.
13. Sprinkleoveronethirdofthegratedcheese.
14. Repeatwithasecondlayerandcheeseandanother,thirdlayerendingwithcheeseontop.
15. Bakeforabout25minutesuntilbubblyandgoldenbrown.
16. Removefromtheoven,cutintosquaresandserve.
Nutritional Facts per portion: Calories 493, Fat 34.3g, Carbohydrate16.2g,DietaryFiber8.5g,NetCarbs7.7g,Protein30.5g
SAUSAGEANDEGGCASSEROLEAheartybreakfastdishthatisdelicious,fillingandextracheesy!
Serves8
INGREDIENTS:
8 large fresheggs,beaten1mediumheadofcauliflower,chopped16ouncesporksausage,cookedandfinelychopped2cupsheavycream
1cupmaturecheddarcheese1tsp.salt
1tsp.EnglishmustardpowderButterforgreasing
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Greasea9x13casseroledishwithbutter.
3. Inalargebowlmixalloftheingredientsuntilwellblended.
4. Pourintothepreparedcasserole.
5. Bakefor45–50minutesuntilfirm.
6. Servecutintowedgeswithsomemorecheesesprinkledonthetopifyoufancy.
Nutritional Facts per portion: Calories 439, Fat 37.5g, Carbohydrate3.3g,DietaryFiber0.9g,NetCarbs2.4g,Protein22.2g.
BREAKFASTEGGPIZZAPizzaforbreakfast!Well,yes,buttheeggway!
Serves4
INGREDIENTS:
4largefreshfarmeggs4slicesbackbacon
2ouncescheddarcheese,grated10slicespepperoni
Saltandfreshlygroundblackpepper
Preparation:
1. Pre-heattheovento450°F.
2. Inanovenproofskillet,cookthebaconuntilcrispy.Setaside.
3. Cracktheeggsintothebaconfatintheskillet,placingthemclosetogether.
4. Sprinklewithsaltandpepper.
5. Placetheskilletwiththeeggsintotheovenandbakefor5-6minutes.
6. Removetheskilletfromtheovenandtoptheeggswiththecheddarcheeseandpepperoni.
7. Returntheskillettotheovenforthecheesetomeltandthepepperonitocrisp
8. Whentheeggsarecompletelycooked,topthepizzawithbacon.
9. Cutintofourandservewhilststillhot.
Nutritional Facts per portion: Calories 241, Fat 17.7g, Carbohydrate
1.1g,DietaryFiber0g,NetCarbs1.1g,Protein18.8g.
KETOBREAKFASTOMELETTEThis omelette is man-sized and packed full of deliciousness for ahungryhorde!
Makes2largeomelettes(Serves4)
INGREDIENTS:
6 large fresh eggs, beaten 4 ounces bacon, cooked and chopped 4ouncesham,chopped2ouncegreenonion, finelychopped1choppedchilipepper3ouncestomatoes,chopped2ouncesbutter
2ouncescheese
Saltandpeppertotaste
DIRECTIONS:
1. Mixtogethertheeggsandtheseasonings
2. Pre-heatalargeomelettepan,addthebutterandpourintheeggmixture.
3. Makeanomelette,topwithalloftheotheringredients.
4. Turntheomeletteinhalftoencloseallofthefillingandcutinhalf.
5. Serveeachhalfonaplateandenjoy!
Nutritional Facts per portion: Calories 474, Fat 38g, Carbohydrate4.2g,DietaryFiber1.0g,NetCarbs3.2g,Protein28.8g.
MOZARELLAWAFFLESYouwillneedawafflemakerforthisrecipebutitissodeliciousyouwillbegladyouboughtit!
Makes12waffles
INGREDIENTS:
2 cups cauliflower crumbs, made in a processor 2 cups mozzarellacheese,shredded3ouncesparmesancheese,finelygrated4largefresheggs
2tsp.garlicpowder2tsp.onionpowder1tsp.pepper
1tbsp.chives,chopped½cuppumpkinseeds½cupsliveredalmonds
DIRECTIONS:
1. Pre-heatthewafflemakeruntilthecorrecttemperatureisreached.
2. Mixalloftheingredientstogetherinalargejug.
3. Pour¼cupeggmixtureontothehotwafflemaker.
4. Cookforabout5minutes.Checktoseeifitisdone.Ifstickingleavealittlelonger.
5. Serveeachwaffleasitiscooked.
Nutritional Facts per portion: Calories 165, Fat 11.6g, Carbohydrate4.6g,DietaryFiber1.2g,NetCarbs3.4g,Protein12.0g.
BREAKFASTSMOKEDSALMONThis breakfast dish is packedwith protein from the egg scramble toirresistiblesalmonstrips.Ifyoulovesalmon,youwillenjoythis!
Serves2
INGREDIENTS:
4mediumeggs,beaten1/2tsp.driedmixedherbs1tbsp.margarineorbutter2tbsp.milkorcreamGroundblackpepper
4ouncessmokedsalmonstrips
DIRECTIONS:
1. Inabowl,mixthemilk,eggs,herbsandbutter.Seasontotaste.
2. Addtoamediumsaucepanheatedovermediumheatandscrambletheeggs.
3. Arrangethestripsofthesmokedsalmononaplateontopofthescrambledeggs.Addadashoffreshlygroundpepper.
4. Servewarmandenjoy!
Nutritional Facts per portion: Calories 287, Fat 20.8g, Carbohydrate1.6g,DietaryFiber0g,NetCarbs1.6g,Protein24.7g.
MEXICANOMELETTEÀLAKETOHolahuevos!Ustedesmuydeliciosoconcarne!(It’strue,thesetastegreat).
Serves4
INGREDIENTS:
8eggs
4ouncesspicygroundbeef4ouncescheddarcheese,shredded4tbsp.salsa
½ avocado, sliced 4 tbsp. sour cream 2 tbsp. black olives, sliced 1jalapenopickledpepper,sliced¼cupchoppedcilantro
DIRECTIONS:
1. Inabowl,beattheeggsandpourthemintoalargepre-heatednon-stickskillet.
2. Leavetheeggtosetandformanomelette.
3. Sprinkleoverthebeef,cheeseandsalsa.
4. Foldtheomeletteoverandcutinto4largepieces.
5. Placeeachpieceonaservingplateandtopeachwithaquarteroftheavocado,1tbsp.sourcream.
6. Sprinkleeachservingwitholives,pepperandcilantro
Nutritional Facts per portion: Calories 377, Fat 27.8g, Carbohydrate3.0g,DietaryFiber2.1g,NetCarbs0.9g,Protein27.9g.
CREAMYCHOCOLATESHAKEAliquidbreakfastforthoseofyouonthego!
Makes2glasses
INGREDIENTS:
1 scoopchocolate lowcarb.proteinpowder½cup lightcream1 tsp.cocoapowder,unsweetened1 tbsp. sesameoil1 tsp.psylliumhusk5dropsliquidsteviaextract(adjusttotaste)1¼cupswater
DIRECTIONS:
1. Inalargejugmixtheproteinpowder,cocoa,huskandwaterandwhisktogetherwell.
2. Addtheoilandsweetenerandwhiskagain.
3. Addthecreamandstiringently.
4. Drinkwithinhalfanhourofmakingtheshake.
Nutritional Facts per portion: Calories 219, Fat 16.9g, Carbohydrate7.0g,DietaryFiber5.0g,NetCarbs2.0g,Protein13.3g.
SOUPS
CHEESYBROCCOLISOUPWarm yourself from the inside out with this healthy and delicioussoup.
Serves6
INGREDIENTS:
3 tbsp.oliveoil½cuponion,very finelychopped¾cupcelery,veryfinelychoppedPepperandsalt
Cayennepepper
2¾cupsbroccoliflorets,wellwashedtoremoveanygrit4pintswater
1cupheavycream2cupsgruyerecheese,gratedCreoleseasoningtotaste(optional)
DIRECTIONS:
1. Puttheoliveoiltoheatinalargesaucepanoveramediumheat.
2. Whenhotaddtheceleryandonionsandgentlysautéforabout5minutesuntilsoftened.
3. Addsomesaltandasprinklingofcayennepepperasthevegetablescook.
4. Whentheonionsaresoftaddthebroccolifloretsandsautéforanother5minutes.
5. Addthewater,andsaltandpeppertotaste.
6. Bringtotheboiloveramediumheat,stirringconstantly.
7. Reducetheheattoaslowsimmerandaddthecream.
8. Simmerforabout10minutes,makingsurethatthesoupdoesnot
boilagainandthecreamcurdle.
9. Removethesoupfromtheheatandblenduntilsmooth.
10. Add¾ofthegratedcheesetothesoupandstirwelluntilithasmelted.
11. Checktheseasoningandserveinindividualbowls.
12. SprinkletheremainingcheeseontopandseasonwithCreoleseasoningifliked.
Nutritional Facts per portion: Calories 298, Fat 26.2g, Carbohydrate4.7g,DietaryFiber1.5g,NetCarbs3.2g,Protein12.5g.
CABBAGEANDCHICKENSOUPGetyourspoonreadytodiveintothisamazingcombinationofcabbageandchickeninagarlickybroth.
Serves4
INGREDIENTS:
2 cups organic chicken broth 4 ounces fresh green cabbage, finelyshredded 1 ounce onion, grated 1 clove garlic, minced 3¾ ounceschickenbreast,poachedanddiced2ouncesbutter
2ouncesoliveoil
2ouncesheavycreamSaltandpeppertotaste
DIRECTIONS:
1. Inalargesaucepan,sautéthecabbage,garlicandonionsintheoliveoilandbutter.
2. Whenthevegetablesaresoftaddthebrothandthechicken.
3. Coverandsimmeroveralowheatforabout10minutesuntilthevegetablesareverysoft.
4. Addsomewaterifthesoupbecomestoothickatthisstage.
5. Removefromtheheatandstirinthecream.
6. Pureedifdesired.
7. Seasontotasteandserve.
Nutritional Facts per portion: Calories 338, Fat 31.6g, Carbohydrate3.4g,DietaryFiber0.9g,NetCarbs2.5g,Protein11.8g.
BEEFANDVEGETABLESOUPTrythisclassicvegetablesoupthattastesjustlikeMomusedtomake!Ifthereisanyleftover,itfreezeswellforasecondserving.
Serves8
INGREDIENTS:
3poundsbeef
1½ pints beef broth 1 x 8 ounce can tomato sauce 3 ounces onion,diced 4 ounces celery, finely chopped 14 ounces green cabbage,shredded3ouncesfreshgreenbeans,chopped1clovegarlic,crushed1tbsp.salt
Pinchpepper
¼tsp.cayennepepper1bayleaf
4tbsp.vegetableoil
DIRECTIONS:
1. Finelychopthebeefandbrownonallsidesintheoilinalargesaucepan.
2. Addthevegetablesandsautéforacoupleofminutes.
3. Addalloftheotheringredientsandbringtotheboil.
4. Turndowntoasimmerandleavebubblingslowlyforacoupleofhoursuntilthemeatistender.
5. Servehot!
Nutritional Facts per portion: Calories 421, Fat 18.1g, Carbohydrate7.2g,DietaryFiber2.5g,NetCarbs4.7g,Protein54.9g.
CREAMYCHICKENSOUPAmouth-wateringcreamygoodnessofcauliflower,chickenandcream!
Serves6
INGREDIENTS:
4cupswellflavoredchickenbroth½cuponion,finelychopped1clovegarlic, minced 2 large celery stalks, finely chopped 3 ounces carrot,finelygrated1tsp.blackpepper
½tsp.powderedpaprika2tsp.xanthangum
2tsp.chickenstockpowder12ouncessmallcauliflowerflorets2tbsp.butter
2cupsheavycream
2cupscookedchicken,diced½cupfreshparsley,choppedSalttotaste
DIRECTIONS:
1. Inalargesaucepanmeltthebutter.
2. Sautétheonion,onion,garlic,celeryandcarrotuntiltranslucentandtender.
3. Sprinkleovertheblackpepper,2tsp.parsley,paprika,xanthingumandstockpowder.
4. Addthecauliflowerandthebrothtothesaucepan.
5. Bringtotheboil.
6. Onceboiling,reducetheheattoasimmerandcoverthesaucepanwithalid.
7. Simmerforabout25minutesuntilallofthevegetablesaretender,
stirringfromtimetotime.
8. Removefromtheheatandstirinthecream,cookedchickenandtherestoftheparsley.
9. Replaceontheheatandwarmthroughcarefully.Donotletthesoupboil.
10. Adjusttheseasoningandaddsaltasrequired.
11. Serve.
Nutritional Facts per portion: Calories 282, Fat 20.6g, Carbohydrate8.5g,DietaryFiber2.6g,NetCarbs5.9g,Protein16.9g.
TANGYCHICKENANDPEPPERSOUPMake a double quantity of this heart-warming soup as it freezesbeautifullyandisjustasgoodthesecondtimearound.
Serves6
INGREDIENTS:
1½cupsonions,chopped5ouncesleek,washedandchopped3clovesgarlic, crushed1 cup zucchini, finely chopped1 cup redbell pepper,chopped1x15ouncecanchoppedtomatoes8ouncestomatosauce
1 tsp. chicken stock powder 1 tsp. vegetable stock powder Salt andpeppertotaste½tsp.eachcayenneandchilipepper(ortotaste)11cupswater
3tbsp.butter
1½poundschickenthigh,chopped8ouncescreamcheese
1tbsp.sourcreamand3tbsp.gratedcheddarcheesetogarnish
DIRECTIONS:
1. Addthebutteralargesaucepanandmeltoveramediumheat.
2. Addtheonion,leek,garlic,pepperandzucchini.
3. Stirfryuntilsoftbutnotbrown.
4. Addthechoppedtomatoesandthetomatosauceandstirwell.
5. Addthewater,stockpowdersandspices.
6. Reducetheheattoasimmerandsimmerthesoupforaboutanhour.
7. Meanwhilefryoffthechickenmeatinapanuntilcookedthrough.
8. Addtothesoupaftersimmeringandcooktogetherforanother10minutes.
9. Addthecreamcheeseandadjusttheseasoning.
10. Serveinindividualbowlswhilestillhotandtopwithalittlesourcreamandgratedcheese.
Nutritional Facts per portion: Calories 475, Fat 29.3g, Carbohydrate14.0g,DietaryFiber3.0g,NetCarbs11.0g,Protein39.0g.
MUSHROOMSOUPWITHFENNELANDLEEKSMushrooms,fennelandleekscombinewellinthiscreamysoup.
Serves8
INGREDIENTS:
16ouncescreminimushrooms,sliced2cupsfennelbulb,sliced2cupsleeks, sliced 2 pints heavy cream 4 cups rich, flavorful chicken stock(unsalted)8tbsp.unsaltedbutter½tsp.salt
6ouncesdrysherry
DIRECTIONS:
1. Inalargesaucepanmeltthebutterandaddthemushrooms.Frygentlyuntillightlybrowned.
2. Addthefennelandtheleeksandcookthevegetablestogetheruntilsoft.
3. Removefromthepan.Addthesherryandscrapeoffallofthevegetablepiecesremainingatthebottomofthesaucepan.
4. Setoverahighheatandallowthealcoholinthesherrytoburnoff.Addthecreamandsimmertogethergentlytoreducebyabouthalf.
5. Addthestockandthevegetablesandheatthroughuntilpipinghot.
6. Pureethesoupbeforeservinginindividualbowls.
Nutritional Facts per portion: Calories 586, Fat 56.1g, Carbohydrate11.1g,DietaryFiber1.4g,NetCarbs9.7g,Protein6.6g.
FRESHSUMMERSOUPA hot or cold soup high in vitamins and minerals with the tang ofcrèmefraîche!
Serves4
INGREDIENTS:
2 pints beef broth 4 ounces fresh parsley 4 ounces sorrel leaves 3½ouncescrèmefraîche1largeegg,yolkonly¼cupoliveoil
DIRECTIONS:
1. Washtheparsleyandthesorrelunderplentyofcoldwater,drain.
2. Cutthesorrelintolongstripsandroughlychoptheparsley.
3. Putthebrothintoalargesaucepanandbringtoaboiloveramediumheat.
4. Addthesorrelandparsleyandsimmertogetherforafewminutes.Removefromtheheatandsetaside.
5. Strainabout1½cupsofliquidoffthesoupandplaceinasmallpan.Allowtocool.
6. Mixtheeggyolkwiththecrèmefraîcheinasmallbowl.Beatintheoil.
7. Addthistotheseparatedsoupliquidbywhiskingitincarefully.Youdonotwanttheeggtocook.
8. Addthiscreamymixturebackintothemainsouppotandserveimmediately.
9. Ifcooleddonotreheat.
Nutritional Facts per portion: Calories 266, Fat 25.4g, Carbohydrate
2.8g,DietaryFiber0.9g,NetCarbs1.9g,Protein7.8g.
MUSHROOMANDCRABSOUPAdelicatelyflavoredsoupwithahintofwhitewine!
Serves6
INGREDIENTS:
1 pound fresh mushrooms, wiped and sliced ¼ cup onion, finelychopped4tbsp.butter
4cupswellflavoredchickenbroth¼cupdrywhitewine8ouncescrabmeat
½cupheavycream
2tbsp.parsley,finelychoppedSaltandfreshlygroundblackpeppertotaste
DIRECTIONS:
1. Meltthebutterinalargesaucepanandsautétheonionandthemushroomsuntilsoft.
2. Removesomeofthemushroomstoaddtothesoupattheendofthecooking.
3. Addthechickenbrothandthewhitewinetotheonionsandmushrooms.
4. Pureethemixtureuntilsmoothandthensimmerforafewminutestoallowfortheflavorstoblend.
5. Stirinthecrabmeat,thereservedmushrooms,creamandparsley.
6. Seasontotasteandserveinindividualbowls.
Nutritional Facts per portion: Calories 170, Fat 12.6g, Carbohydrate
4.9g,DietaryFiber0.9g,NetCarbs4.0g,Protein8.2g.
SUMMERAVOCADOSOUPSoup on a warm summer’s evening to entertain or just to spoilyourself!
Serves8
INGREDIENTS:
3cupsheavycream
3cupsavocadopuree2Jalapenopeppers,seededandchopped½cupcilantro,finelychopped2tsp.powderedcumin1tsp.salt
DIRECTIONS:
1. Placealloftheingredientsintoafoodprocessor.
2. Whizzuntilwellblendedandsmooth.
3. Chillintherefrigeratoruntilyouarereadytoserve.
4. Stirgently,ifnecessary,beforeplacinginsoupbowlstoserve.
5. Garnishwithextracilantroifliked.
Nutritional Facts per portion: Calories 266, Fat 27.5g, Carbohydrate11.5g,DietaryFiber3.9g,NetCarbs7.6g,Protein2.1g.
CHILLEDCREAMYCELERYSOUPThislovelysoupshouldbemadewithfreshingredientstobringoutitsfullflavor.Itispackedwithzucchini,cucumberandcelerythatblendwelltogether.
Serves4
INGREDIENTS:
20ounceszucchini,unpeeled15ouncescucumber,unpeeled1mediumredbellpepper5celerystalks
1cupheavycream2tbsp.freshdill,chopped4tbsp.extravirginoliveoilSaltandpeppertotaste
DIRECTIONS:
1. Thoroughlywashallofthevegetablesandcutintosmalldice.
2. Placethevegetablesinaprocessororjuicer.
3. Addthefreshcreamandoliveoil.
4. Processorjuiceuntilwellblended.
5. Testforseasoningandaddsaltandpepperifnecessary.
6. Serveimmediatelyinchilledbowls,garnishwithdill.
Nutritional Facts per portion: Calories 279, Fat 25.7g, Carbohydrate12.8g,DietaryFiber3.3g,NetCarbs9.5g,Protein3.8g.
FISH
CRISPYBAKEDFISHTastybakedfishwithaverycrunchyoutside–yum!
Serves6
INGREDIENTS:
2poundsfirmwhitefishfillets–6fillets2tbsp.oil
4tbsp.mayonnaise1cupporkrinds,crushedSaltandpepper
DIRECTIONS:
1. Pre-heattheovento450°F.
2. Linealargebakingsheetwithfoilanddrizzlesomeoliveoilontoit.
3. Mixthecrumbedporkrindswiththeseasoningsandplaceonalargeplate.
4. Coatthefishonbothsideswithmayonnaiseanddipthemindividuallyintotheseasonedcrumbs.
5. Placeapartonthepreparedbakingtray.
6. Bakefor15–20minutesuntilbrownandcrispy.Donotovercook.
Nutritional Facts per portion: Calories 392, Fat 22.5g, Carbohydrate2.3g,DietaryFiber0g,NetCarbs2.3g,Protein43.2g.
HERBYSALMONWITHLEMONAdeliciouswaytopreparefreshsalmon–butteryandmoreish!
Serves6
INGREDIENTS:
6tbsp.butter,atroomtemperature1ounceparsley,chopped3clovesgarlic,finelychopped6salmonfillets–about1½pounds6sliceslemon
Saltandpepper
DIRECTIONS:
1. Pre-heattheovento375°F.
2. Cut6piecesoffoillargeenoughtowraparoundeachpieceoffish.
3. Mixtogetherthebutter,garlicandparsleyinasmallbowl.
4. Placeasalmonfilletinthecentreofeachpieceoffoilandseasonwithsaltandpepper.
5. Makeafewcutsineachsalmonfilletwithasharpknifeandrubthebutterevenlyamongthepieces.
6. Placethelemonslicesontopofthefish.
7. Wrapupthe‘parcels’andsealthefoilattheedges.
8. Placeonabakingtrayandbakefor12–15minutesinthehotoven.
9. Openthepacketstoservepipinghot.
Nutritional Facts per portion: Calories 258, Fat 18.6g, Carbohydrate1.5g,DietaryFiber0g,NetCarbs1.5g,Protein22.4g.
TUNAANDSHRIMPCAKESThesedelicatefishcakesareidealtoserveforlunchoralightdinnerandwouldgowellwithagreensalad.
Serves4
INGREDIENTS:
6ouncestunameat,tinned6ouncesfreshshrimp,cleanedandcooked2 tbsp. green bell pepper, finely chopped 1 tbsp. green onion, finelychopped 2 tbsp. celery stalk, finely chopped 1 clove garlic, finelychopped1tbsp.butter
1largeegg
¼tsp.paprika
Pinchcayennepepper
1ounce cheddar cheese, grated¼cuppork rinds, crushedVegetableoilforfrying
DIRECTIONS:
1. Minceabouthalfoftheshrimpandfinelychoptherest.
2. Inaskillet,sautéthecelery,bellpepperandgarlicinthebutteruntiltender.
3. Combinethetunameat,shrimpandvegetablesinabowlandmixintheegg.
4. Stirinalloftheseasoning,thecheeseandtheporkrinds.
5. Mixtoastiffpasteandrefrigerateforaboutanhouruntilfirm.
6. Heatsomevegetableoilinaskillet;makesurethatthereisenough
tocoverthebottomofthepan.
7. Formthefishcakesinto8smallequalportionsandflattenslightly.
8. Placeinthehotoilandfry,turninggentlytoensurethattheyarebrownonbothsides.
9. Servehot.
Nutritional Facts per portion: Calories 215, Fat 11.3g, Carbohydrate1.7g,DietaryFiber0g,NetCarbs1.7g,Protein27.7g.
SUMMERCRABCAKESEnjoy these on a sunny summer’s day! They are servedwith a tangymayodressingtoo.
Serves6
INGREDIENTS:
1poundcrabmeat,shredded¼cupoliveoil
¼cupflaxseedflour3tbsp.coconutflour1tsp.salt
1tsp.mustardpowder1tsp.garlicpowderPinchfreshlygroundblackpepper2smallcelerystalks,finelychopped½redbellpepper,finelychopped 4 small green onion, minced 2 large fresh eggs 1½ tbsp.WorcestershiresauceButterforfrying
DIRECTIONS:
1. Inalargebowlmixtogetheralloftheingredientstomakeafirmdough.
2. Withdamphandsformthemixtureinto12smallpattiesandflattentoabout½inchthick.
3. Heatsomebutterinskilletandfrythecrabcakesinbatchesuntilbrownandcookedthrough.About5minuteseachside.
4. Servehotwithatangymayonnaisemadefrom8tbsp.mayonnaisemixedwithenoughchilisaucetoyourtaste.
Nutritional Facts per portion: Calories 221, Fat 14.3g, Carbohydrate7.4g,DietaryFiber3.1g,NetCarbs4.3g,Protein13.5g.
FISHPIEWITHACHEESYCRUSTA creamy, tasty pie! So good that you won’tmiss the pastry or thepotatotopping!
Serves4
INGREDIENTS:
1 pound firmwhite fish 1 cup heavy cream 1¼ pounds cauliflower 7ouncescheddarcheese,grated2ouncesbutter1largecarrot,sliced2ouncesspinach,washed1tsp.dill
1tsp.parsley1fishbrothcube1tsp.pepper
½cupboilingwaterPinchofsalt
OliveoiltocookButter
DIRECTIONS:
1. Heatsomeoilinaskilletandfrythefishfilletsuntilcooked.
2. Coolandflakeremovinganybonesandskin.Setaside.
3. Steamthecauliflowerandcarrotuntilsoft.
4. Whilethevegetablesaresteaming,placetheflakedfishinalargesaucepantogetherwiththecream,spinachandherbswhichhavebeenfinelychopped.
5. Addthestockcubewhichhasbeendissolvedintheboilingwaterandthepepper.
6. Cookoveralowheatuntilthespinachhaswilted–donotboil.
7. Whenthevegetablesarecooked,removethemfromthesteamer.
8. Setthecauliflowerasideanddicethecarrots.
9. Mixthecarrotsintothefishmixture.
10. Blendthecaulifloweruntilsmoothandthenaddhalfofthecheeseandapinchofsalt.
11. Pre-heattheovento375°F.
12. Greaseacasseroledishwithsomebutter.
13. Putthepiefillingintothedishandtopwiththecauliflowermash.
14. Bakeintheovenforabout40minutesuntilthecauliflowerstartstocrisp.
15. Sprinklewiththerestofthecheeseandbroiluntilthecheeseisbubblyandgoldenbrown.
16. Servehot.
Nutritional Facts per portion: Calories 553, Fat 48.3g, Carbohydrate13.1g,DietaryFiber4.5g,NetCarbs8.6g,Protein16.6g.
FISHSUPREMEUseanyflatfishforthisrecipewhichhasatangfromthesourcreamandlemonjuice.Asimpledishtopreparewhendinnerneedstobeonthetable!
Serves4
INGREDIENTS:
1½poundsofflatfishofyourchoice,cutinto4pieces½cupcheese,cheddar is best ¼ cup parmesan cheese, finely grated ½ cup sourcream
½cupmayonnaise
2tsp.lemonjuice
3greenonions,finelychopped1tsp.cayennepepper
DIRECTIONS:
1. Pre-heattheovento425°F.
2. Lightlygreaseabakingdish.
3. Inamediumbowlmixthecheeses,mayo,cream,onion,cayenneandlemonjuice.
4. Arrangethefishinthebakingdishandcoverwiththecheesemixture.
5. Putintheovenandbakefor10–12minutes.
6. Reducetheheatto350°Fandcontinuecookingfor15moreminutesuntilthefishflakeseasily.
7. Servehotwithasaladofyourchoice.
Nutritional Facts per portion: Calories 478, Fat 25.3g, Carbohydrate9.9g,DietaryFiber0g,NetCarbs9.9g,Protein51.3g.
STUFFEDSOLEWITHSHRIMPA delicious recipe for sole which with the addition of white wine israisedtoalevelofcompletemoreishness!
Serves4
INGREDIENTS:
1½poundsof sole filets 6 greenonions, finely chopped¼cup lemonjuice,freshlysqueezed6clovesgarlic,finelychopped½poundcreamcheese1poundcookedshrimp1cupdrywhitewineSaltandpeppertotaste2tbsp.paprika
6tbsp.butter
1cupheavycream
DIRECTIONS:
1. Pre-heattheovento375°F.
2. Lightlygreaseabakingdish.
3. Inasmallbowlmixthelemon,garlic,onionandhalfofthewine.Setaside.
4. Spreadalayerofcreamcheeseoneachsolefiletandsprinklewithsalt,pepperandpaprika.
5. Arrangethefishinthebakingdishandcoverwiththecookedshrimp.Drizzlewiththelemonmixture.
6. Coverthebakingdishwithfoilandbakeintheovenfor20–25minutes.
7. Meanwhile,meltthebutterinasmallpan.
8. Stirinthecreamandtherestofthewine.Bringtotheboil.
9. Reducetheheatandsimmeruntilthemixtureisreducedbyhalf.
10. Whenthefishhasfinishedcookingremoveitfromthepanontoaservingplate.
11. Pourthecreammixtureintothebakingdishandwithaspoonmixitinwiththefishjuices.
12. Tasteandseasonasnecessary.Pouroverthefishontheservingplate.
Nutritional Facts per portion: Calories 756, Fat 50.7g, Carbohydrate11.1g,DietaryFiber2.0g,NetCarbs9.1g,Protein53.4g.
MEATANDPOULTRY
MIDDLEEASTERNCHICKENChickenwithalemonytomatoflavor.
Serves4
INGREDIENTS:
1½poundschickenbreastfillets6tbsp.oliveoil8clovesgarlic
Freshly squeezed lemon juice, about 2 juicy lemons 1 tbsp. heavycream4tbsp.tomatosauce1poundgreenbeans
DIRECTIONS:
1. Finelychopthegarlicanddicethechickenintobitesizedpieces.
2. Inasmallbowlmixtogethertheoil,lemonjuiceandthetomatosauce.
3. Placethechickenintoabowlandpourtheoilmixtureoverit,rubbingitintothepiecesofchickenwithyourhands.
4. Coverthebowlwithplasticwrapandputitintothefridgetomarinateforaboutanhour–youcouldleaveitovernightifyouwished.
5. Whenyouarereadytocook,placeaskilletonthestoveoverahighheat.Whenhotaddthechickenandmarinade.
6. Brownoffoverthehighheatandthenturntheheatdownandletthechickencookforanother20minutesorso,stirringoccasionally.
7. Whilethechickeniscooking,prepareandcookthegreenbeansasyoulikethem.
8. Justbeforeservingaddthecreamtothechickenandstirinwell.
9. Leavetosimmerforafewmoreminutes.
10. Servehotwiththegreenbeans.
Nutritional Facts per portion: Calories 564, Fat 35.2g, Carbohydrate11.0g,DietaryFiber4.2g,NetCarbs6.8g,Protein51.9g.
SPICYCHICKENKEBABSThisoneisarealcrowdpleaser!Shareandenjoy!
Serves4
INGREDIENTS:
12ounceschickenbreasts
2redbellpeppers2yellowbellpeppersPowderedpaprika2tbsp.oliveoil2lemons
Saltandpepper8ounceshaloumi
DIRECTIONS:
1. Soaksomewoodenkebabskewersinwater.
2. Pre-heattheovento400°F.
3. Chopthechickenbreastsintocubeofabout1inch.
4. Seedandchopthepeppersintosquares.
5. Threadthechickenpiecesandthepepperalternatelyontotheskewers.
6. Placethecompletedskewersontoanoventrayanddrizzlewitholiveoil.
7. Sprinklewithlemonjuice.
8. Placethekebabsintheovenforabout20minutesuntilcooked.
9. Meanwhile,slicethehaloumiandplaceitintoskillet.
10. Cookoverahighheatforabout5minutes,turningitfrequentlyuntilitisnicelybrowned.
11. Placethecookedskewersonaservingplate,togetherwiththehaloumiandserve.
12. Addanyothervegetablesyouwishbutremembertoaddthemintoyourcarb.Count!
Nutritional Facts per portion: Calories 421, Fat 25.0g, Carbohydrate7.2g,DietaryFiber2.5g,NetCarbs4.8g,Protein39.0g.
CREAMYHERBCHICKENDeliciouschickenwithtarragonandwhitewine!
Serves4
INGREDIENTS:
6tbsp.butter
2 small onions, thinly sliced 2 cloves garlic, finely chopped ½ cupchickenbroth½cupdrywhitewine½cupheavycream
8ouncescreamcheese(fullcream)1tsp.driedtarragon1tsp.Frenchherbseasoning1tsp.chickenspice4uncookedchickenbreasts
DIRECTIONS:
1. Preheattheovento350°F.
2. Greaseanovenproofdishusingalittleofthebutter.
3. Placeaskilletoveramediumheatandadd2tbsp.butter.
4. Sautétheonions,garlicandtarragoninthebutteruntilsoft.
5. Removeandsetaside.
6. Add2moretbsp.buttertotheskilletandoveralowheat,addthewineandcheese.
7. Stiruntilwellmixedandthenaddthecreamandspices.
8. Pourthechickenbrothintothedishandaddthechickenbreast.
9. Spoonovertheonionmixturefollowedbythecheesycream
10. Bakeforabout50minutesuntilcookedthroughandbubbly.
11. Serve.
Nutritional Facts per portion: Calories 781, Fat 55.8g, Carbohydrate6.6g,DietaryFiber0.7g,NetCarbs5.9g,Protein56.5g.
EXTRAQUICKCHEESYCHICKENA superbly quick tomato and chili chicken dish to prepare for yourfamilyandfriends!
Serves8
INGREDIENTS:
4tbsp.butter
2 medium onions, finely chopped 4 cloves garlic, minced 8 largechickenbreastfillets2x12ouncecanschoppedtomatoeswithchili8ounces full fat cream cheese, diced ½ cup whipping cream ½ cupchickenbroth½tsp.cayennepepper2tsp.driedcumin2tsp.salt
Gratedcheddarcheesetogarnish
DIRECTIONS:
1. Washandpatdrychickenbreasts,slicethickly
2. Inanon-stickskillet,overmediumheat,meltthebutterandsautétheonionsandgarlicuntiltender.
3. Addthechickenslices,andcookonbothsidesuntilthejuicesrunclear.
4. Turntheheatdowntolow,andaddthetomatoesandchili.
5. Cover,andallowchickentosimmerfor10minutes.
6. Addthespices,creamcheeseandcream.
7. Stiruntilthecheeseismeltedandchickenandvegetablesarecoated.
8. Addbrothtothinthesauceifitistoothick.
9. Seasonwithsalttotaste.
10. Servehottoppedwithsomegratedcheddarcheese.
Nutritional Facts per portion: Calories 561, Fat 32.2g, Carbohydrate7.6g,DietaryFiber1.7g,NetCarbs5.9g,Protein58.1g.
NOODLESANDCHICKENTofu noodles add variety to your chickenmeals! Add some deliciouscheese,spinachandbaconandyouhaveamealfitforaking!
Serves4
INGREDIENTS:
1poundshiratakinoodles1largefreshegg
1cupcheddarcheese½cupmascarponecheese½cupsourcream
½tsp.each saltandpepper1cupchopped spinach8ounceschickenbreast, cooked and chopped 1 ounce bacon, cooked and chopped 3tbsp.parmesancheeseButterforgreasing
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Preparea3pintcasseroledishbygreasingwithalittlebutter.
3. Inalargecolanderrinsethenoodlesverywellinhotwater.Youwillhavetodothisseveraltimestoensuretheysmellfresh.
4. Chopupanylongnoodlesintobitesizedpieces.Leavesmallshapeswhole.
5. Oncerinseddrythenoodleswithapapertowel.
6. Usinganon-stickpancontinuethedryingprocessbytossingthenoodlesinthedrypanuntilallthemoisturehasevaporated.
7. Setthenoodlesaside.
8. Inalargebowlbeattheeggandthenstirinthecheeses,sourcreamandspicesuntilwellmixed.
9. Gentlymixinthechicken,spinachandbacon.
10. Addthedriednoodlesandthenpoureverythingintothepreparedcasseroledish.
11. Sprinklethetopwiththeparmesancheeseandbakeforabout25minutesuntilbubbly.
12. Brownthecheeseunderthebroilerifwished.
Nutritional Facts per portion: Calories 417, Fat 27.2g, Carbohydrate7.2g,DietaryFiber2.8g,NetCarbs4.4g,Protein36.4g.
TEX-MEXCHICKENSpicychickenwithredandgreenbellpeppersforthatsoutherntaste!
Serves4
INGREDIENTS:
4tbsp.oliveoil
12 ounces chicken breast, cut into strips 4 tbsp. powdered paprika 2tbsp.turmeric
Saltandpepper
Garlic powder to taste 1 large onion, thinly sliced 1 cup green bellpepper, cut into strips 1 cup red bell pepper, cut into strips 1 cuptomatosalsa
8ouncescheddarcheese,grated
DIRECTIONS:
1. Pre-heattheovento425°F.
2. Prepareacasserolebyoilingitlightly.
3. Frythechickenstripsintheoilinaskilletuntilbrownonallsides.
4. Addthespicesandseasoning.
5. Whenthechickenisnearlydoneremovefromtheskilletandsetaside.
6. Addtheonionsandpepperstotheskilletandcookforafewminutesuntiltenderbutstillwithabite.
7. Putthechickenintothecasseroleandtopwiththepeppermixture.
8. Spoonthesalsaontopandsprinkleoverthegratedcheese.
9. Placeintheovenforabout10minutestoheatthroughandforthecheesetomelt.
10. Servehot.
Nutritional Facts per portion: Calories 537, Fat 36.3g, Carbohydrate10.2g,DietaryFiber2.7g,NetCarbs7.5g,Protein42.8g.
CHICKENANDSAUSAGEBAKEWith mushrooms and cream this dish hints of a stroganoff! Serve itwithcabbageforalowcar.Mealbutwithnoodlesforthosewhocaneatthem!
Serves4
INGREDIENTS:
6 ounces Italian spicy chicken sausage 6 ounces chicken, cooked andchopped1smallonion,chopped6ouncesmushrooms,sliced4ouncescreamcheese½cupheavycream
½cupwatermixedwith½cupdrywhitewinePincheachchiliflakes,saltandpepper1tsp.vegetableoil
3cupsgreencabbage,finelyshredded
DIRECTIONS:
1. Skinthesausageandcrumblethemeat.Brownitinalargeskillet.
2. Addtheonionandmushroomsandsautéfor5minutesuntiltranslucentandtender.
3. Addthechoppedchickenandsautéforacouplemoreminutes.
4. Lowertheheatandaddthecream,waterandwineandspices.
5. Simmerfor6minutestoallowtheflavorstoblend.Donotletitboil.
6. Meanwhilecookthecabbageasliked.
7. Servethecabbageontoplatesandtopwiththecreamychicken.
Nutritional Facts per portion: Calories 359, Fat 22.7g, Carbohydrate10.8g,DietaryFiber2.4g,NetCarbs8.4g,Protein22.5g.
CAULIFLOWERANDCHICKENBAKEA flavorful combinationwhich is tasty enough to serve to both yourfamilyandfriends!
Serves4
INGREDIENTS:
4cupscookedcauliflower3cupschicken,grilledand shredded1cupcanned tomatoesmixedwith chili 8 ounces cheddar cheese, grated 1largegreenonion,chopped1clovegarlic
¼redbellpepper,chopped1tbsp.parsley,chopped1tbsp.cilantro,chopped1tbsp.oliveoil
Pinchgroundcumin
DIRECTIONS:
1. Pre-heattheovento375°F.
2. Placethegreenonion,garlic,pepper,parsley,cilantroandoilintoablenderandwhizzuntilathicksauceisformed.Addmoreoilifliked.
3. Inamediumbowl,placetheshreddedchicken,cookedcauliflower,tomatoesandthesaucefromtheblender.
4. Mixgentlytogether.
5. Inacasseroledishplacehalfofthechickenmixtureandhalfofthecheeseontopofit.
6. Addasecondlayerofchickenandcheese.
7. Placeinthehotovenandcookthroughuntilthecheesehasmeltedandeverythingishot–about20minutes.
8. Serve.
Nutritional Facts per portion: Calories 455, Fat 25.7g, Carbohydrate8.7g,DietaryFiber3.3g,NetCarbs5.4g,Protein47.1g.
LEMONYCHICKENAsimpletangytastingchickendishwhichmaybeservedwithaGreekor Italian salad! Add some camembert or brie cheese for a specialoccasion.
Serves6
INGREDIENTS:
1poundchickenbreastfillets1cupoliveoil
1lemon,juiced
1tbsp.freshrosemary,finelychoppedSaltandpepper
DIRECTIONS:
1. Prepareamarinadeforthechickenbymixingtogethertheoil,lemonjuiceandrosemary.Seasonwithpepper.
2. Chopthechickenintocubesandaddtothemarinade.
3. Coverandplaceinthefridgeforatleasttwohours.
4. Removefromthefridgeandsprinklewithsalttotaste
5. Sprayordrizzlesomeoilonalargebakingtray.
6. Inabowl,combinethepolenta,mixedspices/herbs,andgroundblackpepper.Mixitwell.
7. Heatanon-stickskilletoveramediumheatandfrythechickeninituntilcooked,thelemonjuicehasevaporatedandthecubesarenicelybrowned.
8. Drainthechickenandservehotwithsomecheeseandafresh,crispsalad.
Nutritional Facts per portion: Calories 292, Fat 22.5g, Carbohydrate1.3g,DietaryFiber0.5g,NetCarbs0.8g,Protein22.0g.
HERBEDLEGOFLAMBAnaromaticlambdishthatisjustrightforSundaylunch.
Serves6
INGREDIENTS:
3poundleglamb,bonedweight
10clovesgarlic,minced
1tsp.eachthymeandrosemary
1tbsp.lemonjuice,freshlysqueezed1tbsp.oliveoil
2tbsp.butter
½cupredwine,dry
DIRECTIONS:
1.Pre-heattheovento450°F.
2.Trimthelegoflambandwithasharpknife,slashthefattysideofthemeat.
3.Mixthegarlic,thyme,rosemary,lemonjuiceandoliveoiltogetherinasmallbowltoformapaste.
4.Rubthismixtureintothelegwell.
5.Tieupthe lambifnecessarywithtwinetomakeagoodshapeandplaceinaroastingpan.
6. Place in the hot oven and roast for 20 minutes at the hightemperature.
7.Reducetheheatto325°Fandcontinuetoroastthemeatforabout50minutesuntilthedesiredstageofdoneness.
8. Remove the meat from the oven and cover with foil. Rest for 10minutes.
9.Addthewinetothepananddeglazeitbyscrappingoffthedrippingsfromthemeat.
10. Add the butter to the pan and reduce by about half over a highheat.
11.Removethetwinefromthemeatifusedandservewiththesauce.
Nutritional Facts per portion: Calories 600, Fat 44.4g, Carbohydrate2.2g,DietaryFiber0g,NetCarbs2.2g,Protein40.5g.
LAMBCUTLETSWITHCAULIFLOWERANDBROCCOLI
Broiled lamb cutletswith steamed vegetables for a quickly preparedmidweekdinner!
Serves4
INGREDIENTS:
8lambcutlets
2cupsbroccoliflorets2cupscauliflowerflorets4tsp.Worcestershiresauce2tsp.tarragonvinegar1tsp.onionpowder1tsp.Frenchmustard½cupwater
Saltandfreshlygroundblackpepper2tbsp.oliveoil
1 tbsp. parsley, chopped 1 tbsp. chives, chopped 2 tsp. sliveredalmonds,toasted
DIRECTIONS:
1. Cookthebroccoliandcauliflowerasyouwish.
2. Mixtogetherthesauce,vinegar,onionpowder,mustardandwater.
3. Seasontotaste.
4. Rubthesaucemixtureu=intothechopsandbastewithalittleoliveoil.
5. Broilunderapreheatedbroileruntilcookedtoyourpreference.
6. Turnhalfwaythroughthecookingtime;bastewithanysaucethatmaydripintothepan.
7. Servewiththevegetablesandgarnishwiththechoppedherbsand
thetoastedalmonds.
Nutritional Facts per portion: Calories 433, Fat 18.8g, Carbohydrate7.4g,DietaryFiber2.6g,NetCarbs4.8g,Protein53.4g.
KETOLAMBWITHROSEMARYLambchopswithacreamymixtureofvegetablestotemptyourtastebuds!
Serves4
INGREDIENTS:
1poundlamb,bonedandfinelychopped2tbsp.butter
4tbsp.heavycream½cupoliveoil
4tbsp. frozenpeas1mediumonion,chopped½cupredbellpepper,chopped1mediumcarrot,grated1lambbrothcube
PinchdriedrosemarySaltandpepper
DIRECTIONS:
1. Heattheoilinaskilletandgentlyfrytogetherthelamb,bellpepper,onion,crumbledbrothcubeandtheoil.
2. Cookthecarrotandpeasuntilsoftinalittlewater.Drainandaddtothelambmixture.
3. Addthebutterandthecreamandheatthrough.Donotboil.
4. Seasontotasteandserve.
Nutritional Facts per portion: Calories 560, Fat 45.0g, Carbohydrate6.7g,DietaryFiber1.8g,NetCarbs4.9g,Protein33.4g.
LAMBWITHACAJUNTWISTDelicious spices from the south blend deliciously with these lambcutlets.Servewithtastycoleslawforawell-roundedketomeal.
Serves4
INGREDIENTS:
8lambcutlets
2 tbsp. FrenchDijonmustard2 tbsp. thickplain yogurt 1 tbsp.whitewinevinegar1greenbellpepper, finely sliced5cupsSavoycabbage,shredded finely 2 green onions, finely sliced 1 tsp. caraway seeds,toasted¼cupfreshdill
2tsp.CajunspicemixOliveoil
DIRECTIONS:
1. Makethecoleslawbymixingtogether,inasmallbowl,themustard,yogurt,andvinegar.
2. Placethecabbage,pepper,onions,choppeddillandcarawayseedsinalargesaladbowlandtosstogetherwiththemustardmixture.
3. Refrigerateuntilserving.
4. Rubthechopswith2tsp.ofoliveoilandtheCajunspice.
5. Frythechopsinsomeoilinahotskilletuntilcookedtoyourliking.
6. Servewiththecoleslaw.
Nutritional Facts per portion: Calories 407, Fat 16.0g, Carbohydrate10.3g,DietaryFiber3.9g,NetCarbs6.4g,Protein52.0g.
SPICEDLAMBKEBABSGround lamb with a spicy flavor which gives the warmth of theMediterranean!
Serves4
INGREDIENTS:
1 pound lamb, ground 1 small onion, finely chopped 4 cloves garlic,minced1freshegg
6 tbsp. coconut oil ½ tsp. each of ground cumin, clove, cinnamon,blackpepper,chilipowderandnutmeg1tbsp.salt
2tbsp.coconutflour1jalapeñopepper,finelychoppedandseeded
DIRECTIONS:
1. Inalargebowlmixtogetheralloftheingredients,exceptthecoconutoil.Refrigerateovernight,
2. Formthemeatinto8sausageshapesandpressonto4metalskewers.
3. Meltthecoconutoilandbrushthemeatbeforeplacingonahotgrill.
4. Turnoftenandbrushwithmoreoilasneeded.
5. 8–10minutesshouldbesufficientforthemtocookandbrown.Servewhilehot.
Nutritional Facts per portion: Calories 430, Fat 30.2g, Carbohydrate4.9g,DietaryFiber1.8g,NetCarbs3.1g,Protein34.1g.
BARBEQUEDPORKRIBSTheseribsmaybecookedinacrock-potorintheoven–veryversatile.
Serves8
INGREDIENTS:
4poundsmeatyporkribs6ouncestomatosauce1cupwater
4tbsp.vinegar
8tbsp.Worcestershiresauce2tbsp.drymustard
2tbsp.chilipowder(ortotaste)8tbsp.granulatedsugarsubstitute
DIRECTIONS:
1. Pre-heattheovento350°F
2. Putalargeskilletonahighheatandaddtheribsinbatches,tobrownonbothsides.
3. Ifusingacrock-pot,oilthesidesandbase,otherwisehavereadyalargeroastingpan.
4. Addtheribstothecontainerbeingused.
5. Inasmallbowlmixtogetheralloftheremainingingredientsandpourevenlyovertheribstocoatthemwell.
6. Coverthecrock-potandcookfor8–10hours.Ifusingtheoven,coverwithfoilandbakeforaboutanhour.
7. Whencookedservehotwithplentyoftablenapkinstomopupthesauceandtowipefingers!
Nutritional Facts per portion: Calories 663, Fat 41.3g, Carbohydrate6.9g,DietaryFiber1.4g,NetCarbs5.5g,Protein61.3g.
THAIGREENCURRYEastern flavors with pork, coconut and lime. A quick dinner tastyenoughtoservetoyourguests!
Serves4
INGREDIENTS:
1½ouncesshallot,finelychopped¼cupvegetableoil
16ouncesfreshpork,diced1tsp.freshginger,grated2tsp.Thaigreencurrypaste14½ounceschickenbroth13½ounces fullcreamcoconutmilkSalttotaste
2 green onions, sliced diagonally½ cup fresh basil, shredded 1 tbsp.freshlysqueezedlimejuice
DIRECTIONS:
1. Heattheoilinalargeskilletorwokoverahighheat.
2. Addtheshallotsandporkandstirfryuntilbrownandnearlycooked.
3. Turndowntheheatandaddthegingerandcurrypaste.Stirtomakesurethemeatisevenlycoated.
4. Addthebroth,coconutmilkandsalttotaste.
5. Bringtotheboilandreducebyahalf,about15minutes.
6. Stirinthegreenonions,basilandlimejuice.
7. Serveinindividualbowls.
Nutritional Facts per portion: Calories 555, Fat 42.9g, Carbohydrate9.8g,DietaryFiber3.2g,NetCarbs6.6g,Protein34.8g.
SAGEANDGARLICPORKCHOPSThese chops have a tasty butter saucewhich canbeused over othergrilledmeatsifyouwishtomakesomechangestoyourdiet.
Serves4
INGREDIENTS:
2 ounces butter, melted 1 small onion, chopped 1 tsp. dried sage 3clovesgarlic,finelychopped½cupfreshparsley,chopped2tbsp.oliveoil4thickloinporkchopsSaltandpepper
DIRECTIONS:
1. Heattheoilandbutterinalargeskillet.
2. Sprinklethechopswithseasoningandbrownintheskillet.
3. Setthechopsaside,keepwarm.
4. Inthesameskilletfrytheonionsandgarlicuntiltheonionistender.
5. Addtheherbs,stirringwell.
6. Placethechopsbackintotheskilletandcoverwithalid.
7. Turntheheattolowandsimmerfor10minutestowarmthrough.
8. Servewithgreenvegetables.
Nutritional Facts per portion: Calories 419, Fat 46.5g, Carbohydrate2.9g,DietaryFiber0.7g,NetCarbs2.2g,Protein26.0g.
CREAMYPORKWITHMAYONNAISECreamyporkwithrosemary isamarriagemadeinheaven!Try itandsee!
Serves4
INGREDIENTS:
1 pound boneless pork steaks, about ½ inch thick 2 tbsp. freshrosemary,finelychopped1tsp.onionpowder
Pinch freshly ground black pepper and cayenne pepper 7 tbsp.mayonnaise
1smallonion,thinlysliced2tbsp.oliveoil
½chickenstockcube,dissolvedin¾cupofboilingwater1tbsp.cornflourdissolvedin1tablespoonofcoldwater2tbsp.offreshlychoppedparsley
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Flattentheporksteakswithamalletandsprinklewithonionpowder,pepperandcayenne.
3. Placethesteaksonanoiledbakingtray.
4. Spreadthemayonnaiseoverthesteaks.Sprinklewithhalfoftherosemary.
5. Separatetheonionringsandspreadoverthemeat.Sprinklewiththeremainingrosemary.
6. Bakeforabout40minutesuntiltheporkiscooked.
Nutritional Facts per portion: Calories 418, Fat 24.8g, Carbohydrate10.2g,DietaryFiber1.2g,NetCarbs9.0g,Protein39.8g.
CRISPYPORKSCHNITZELCrispyandtastywithnotabreadcrumbinsight!
Serves4
INGREDIENTS:
1½poundsbonelessporkloinslices2tbsp.oliveoil2tbsp.butter
½cupmilk
2eggs
2ouncesflaxseed,ground1ouncesesameseed,groundPinchpepperandsalt
DIRECTIONS:
1. Poundeachporksliceuntilreallythin.
2. Mixtheflaxseed,sesame,saltandpepperandspreadoutonalargeplate.
3. Beattheeggandmilktogetherandseasontotaste.
4. Coattheporksliceswitheggandmilkandthenputtheminthedrymixture.Makesuretheyareevenlycoated.
5. Placeonalargeplatecoveredwithbakingpaperandrestinthefridgefor15minutes.
6. Heattheoilandbutterinalargenon-stickskilletoveramediumhighheat.
7. Laytheporkslicesintheoilandfrycarefullyuntilcookedandgoldenbrown.About4minutesforeachside.
8. Drainonpapertowelandservewhilststillhot.
9. Servewithacrunchygreensaladandlemonslicesifliked.
Nutritional Facts per portion: Calories 486, Fat 30.3g, Carbohydrate8.4g,DietaryFiber6.3g,NetCarbs1.9g,Protein34.7g.
PORKCHOPSWITHACHEESECRUSTFlavorfulporkchopswithaparmesancheesecoating.Delicious!
Serves4
INGREDIENTS:
2poundbonelessporkchops2tbsp.oliveoil
¼cupFrenchDijonmustard½tsp.thyme,choppedPinchpepper
¾ tsp. driedmarjoram and basil,mixed½ tsp. garlic powder¾ cupparmesancheese,grated
DIRECTIONS:
1. Preheattheovento400°F.
2. Lineabakingsheetwithparchmentpaperandsetaside.
3. Whisktogetherthemustard,oil,herbsandspicesinasmallbowl.
4. Seasonthechopswithpepperandbrushthemonbothsideswiththemustardmixture.
5. Pressthegratedparmesanintobothsidesofthechops.
6. Placethechopsonthepreparedbakingsheetandbakefor20-25minutes.
7. Thecrustshouldbebrownandslightlycrispyandtheporkshouldbecookedallthewaythrough.
Nutritional Facts per portion: Calories 492, Fat 21.0g, Carbohydrate1.4g,DietaryFiber0g,NetCarbs1.4g,Protein68.5g.
CARAMELIZEDONIONSWITHSPICYSAUSAGEA favorite of everyone who tries this recipe! The servings are quitegeneroussomakesureyoushareit!
Serves8
INGREDIENTS:
1poundhotbreakfastsausage,skinned1mediumbrownonion,diced2tbsp.butter
2½ tbsp. garlic, finely chopped 8 ounces buttonmushrooms, sliced 3tbsp. tomato paste 1 tbsp. chili sauce 9 extra-large fresh eggs 1 cupmature cheddar cheese, grated ½ cup parmesan cheese, grated Saltandpepper
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Havereadyalargebakingdish.
3. Caramelizetheonionsandgarlicinthebutter,inalargeskillet.Seasonwithsaltandpepper.About25minutesoveralowheat.
4. Inanotherskilletbrownthesausagemeat.
5. Whenthesausageisnearlycooked.Addthemushrooms,tomatopasteandchilisauce.
6. Cracktheeggsintoalargebowlandbeatwell.
7. Addthecheesestothebeateneggs.
8. Placethemeatmixtureintothebakingdishandpourtheeggmixtureevenlyoverthetop.
9. Withthebackofaspoonmakeindentationsintothesausageto
form‘puddles’ofegg.
10. Placeintheovenandbakefor35–40minutesuntilgoldenbrown.
Nutritional Facts per portion: Calories 404, Fat 31.7g, Carbohydrate4.9g,DietaryFiber0.9g,NetCarbs4.0g,Protein24.9g.
HAMANDCHEESEWITHCAULIFLOWERMASHIfyouenjoythecombinationofhamandcheeseyouwillenjoymakingandeatingthisfordinner.Addaleafygreensaladontheside.
Serves8
INGREDIENTS:
1largeheadcauliflower,cutintopieces14ouncesham,diced8ouncescreamcheese½cupsourcream
2ouncesgreenonion,choppedSaltandpeppertotaste8ouncessharpcheddarcheesePaprikatogarnish
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Havereadyagreased3quartcasserolewithalid.
3. Cookthecaulifloweruntiltenderanddrainverywell.
4. Placethecauliflowerintothecasserole.
5. Inabowlmixtogetherthecreamcheese,sourcream,onion,seasoning,hamandcheddar.
6. Addtothecauliflowerandsprinklewithpaprika.
7. Coverandbakefor35minutes.Uncoverandcontinuebakingforanother15minutestobrownthetop.
Nutritional Facts per portion: Calories 353, Fat 26.7g, Carbohydrate9.7g,DietaryFiber3.5g,NetCarbs6.2g,Protein20.1g.
SAUSAGEANDBELLPEPPERSSausage with an Italian flavor-the children will surely be asking formore!
Serves4
INGREDIENTS:
1¼poundsItaliansausages2tbsp.oliveoil
1largegreenbellpepper,chunked1largeredpepper,thicklysliced6ounceonion,chopped
2clovesgarlic,finelychopped¾cuptomatospaghettisauce5ouncesmozzarellacheese,grated
DIRECTIONS:
1. Brownthesausagesinaskilletoveramediumheat.
2. Whenthesausagesarepartiallycookedaddinthepeppers,onionandgarlic.
3. Continuetocookuntilthesausagesaredoneandthevegetablesarestillcrisp.
4. Takethesausagesoutoftheskilletandsliceintochunkybitesizedpieces.Returntothepan.
5. Stirinthespaghettisauceandcover.
6. Simmerfor5–8minutesuntilallispipinghot.
7. Sprinklewiththecheeseandserve.
Nutritional Facts per portion: Calories 743, Fat 60.0g, Carbohydrate18.0g,DietaryFiber3.8g,NetCarbs14.2g,Protein31.6g.
SMOKYBACONBURGERSThesmokyflavorcomesfromthebaconandsomesmokedMozzarellacheese!Grilloverthebarbequeforagreatoutdoortreat!
Serves8
INGREDIENTS:
2tbsp.chiaseeds,powdered1¼cupswater
2poundsgroundbeef
10 slices bacon, chopped 2 large red onions, finely chopped 6 tbsp.baconfat,fromthebaconasitiscookingRocksalt
Freshlygroundblackpepper1tsp.mixedMediterraneandriedherbs12ouncessmokedmozzarellacheese,slicedinto8
DIRECTIONS:
1. Mixthegroundchiaseedswiththewaterandsetasidetoformagel.
2. Inalargebowlmixwelltogetherthemeat,onion,seasoning,andherbs.
3. Addthechiagelandmixwelltoensurethatitisevenlydistributed.
4. Inaskillet,brownthebaconuntilcrisp.Crumbleanddrainonapapertowel.
5. Addthebaconfattothemeatmixtureandmixinwell.
6. Formthemeatmixtureinto8evensizedpattiesandfryinahotskillet,turninguntilbrownedandcookedthrough.
7. Topeachpattywithasliceofcheeseandplaceunderabroilerto
melt.
8. Sprinkleeachonewithbaconandserve.
Nutritional Facts per portion: Calories 487, Fat 25.6g, Carbohydrate7.1g,DietaryFiber2.2g,NetCarbs4.9g,Protein54.4g.
SAUSAGESTIRFRYWITHCRISPCABBAGEThisrecipecouldnotbeeasier–itiscolorfulandittastessuperb!
Serves4
INGREDIENTS:
12ouncepuremeatporksausage4ouncesonion,sliced4cupsgreencabbage, coarsely chopped1 large redbell pepper, choppedSalt andpepper
2tbsp.baconfat
DIRECTIONS:
1. Skinthesausageandfryinalargeskillet,breakingthemeatupasitcooks.
2. Asthesausageisbrowningaddtheonionandallowtocookuntilsoftandtranslucent.
3. Addthebaconfat,bellpepperandseasoning.
4. Sautéforashortwhilelonger.
5. Addthecabbageandstirfryuntilitjustbeginstosoftenbutstillretainssomecrispness.
6. Seasontotasteandserve.
Nutritional Facts per portion: Calories 360, Fat 30.4g, Carbohydrate9.1g,DietaryFiber3.2g,NetCarbs5.9g,Protein10.7g.
BEEFSTEAKANDMUSHROOMSThissteakisdeliciousanditjusttakesafewmomentstomake.Useastronger cheese if youwish and leave the steaks whole for a biggerportion!
Serves4
INGREDIENTS:
4x6ouncebeefsteaks1cuponion,sliced2greenbellpeppers,sliced8ouncesmushrooms,sliced¼cupoliveoil
Buttertofrywith2ouncemildwhitecheese,slicedSaltandpepper
DIRECTIONS:
1. Seasonandgrillthesteaksasyouwouldlikethem.
2. Cutintobitesizedpiecesandplaceinaheatproofdish.
3. Sautétheonion,mushroomsandpepperinalittlebutterandtheoliveoiluntilcaramelized.
4. Seasontotasteandspoonoverthesteak.
5. Layerthecheeseslicesontopandmeltunderabroileruntilbrownandbubbly.
Nutritional Facts per portion: Calories 541, Fat 30.2g, Carbohydrate8.2g,DietaryFiber2.4g,NetCarbs5.8g,Protein57.8g.
KETOLASAGNANowthistitleisananomaly–surelynotlasagneonaketodiet?Doesthepastahavetobepasta?
Serves12
INGREDIENTS:
4largezucchinis,slicedthinly,lengthwise
2cupscreamcheese2eggs
4 ounces mozzarella cheese, shredded 3 ounces parmesan cheese 2pounds ground beef 4 cloves garlic, finely chopped 1 x 4 ounce cantomatopaste 1 cup tomatopasta sauce Salt, pepper, chili powder toseasonOilforgreasing
DIRECTIONS:
1. Greasea3quartcasseroledishwithalittleoil.
2. Laytheslicesonapapertowelandsprinklethemwithsalt.
3. Turntheslicesoverandsprinkletheotherside.
4. Coverwithmorepapertoweltosoakuptheexcessmoisture.
5. Pressdownfirmlyandleaveforabout15minutes.
6. Meanwhile,pre-heattheovento350°F.
7. Frythebeefwiththegarlicinalargeskilletuntilbrownandcookedthrough,addseasoning,tomatopasteandpastasauce.
8. Mixwellandcooktogetherforafewminutes.Removefromtheheatandsetaside.
9. Beattheeggsandmixinthecreamcheese,seasoningand
parmesancheese.Blendwell.
10. Removethepapertowelsfromthezucchiniwhenithasdrainedandwipeoffanyremainingwater.
11. Placealayerofthecreamandcheesemixtureatthebottomofthecasseroledish,topwithsomemeatsauceandthenalayerofzucchini.
12. Repeattheselayersatleast3timesuntilyourunoutofingredients.
13. Topthelasagnewiththeshreddedmozzarella.
14. Placethedishintheovenandbakeforabout45minutes.
15. Placeunderabroilertobrownthetopsomemoreifyouwish.
16. Removefromtheheatandletthedishstandforabout15minutesbeforeserving.
Nutritional Facts per portion: Calories 383, Fat 24.1g, Carbohydrate8.9g,DietaryFiber1.9g,NetCarbs7.0g,Protein33.6g.
BEEFYLOAFWITHHERBEDVEGETABLESThisidealforafamilylunchordinnerandtastesjustliketheoneMomusedtomake!
Serves6
INGREDIENTS:
1½poundsgroundbeef
6eggs
1 cup onion, finely chopped ½ cup tomato, finely chopped 1 cupmushrooms, finely chopped 1 cup red bell pepper, finely chopped¼cup Worcestershire sauce 2 tbsp. mixed dried herbs 1 tbsp. sweetpaprika
Onionsaltandpeppertotaste3tbsp.oliveoil
3tbsp.choppedchives3tbsp.choppedparsley
DIRECTIONS:
1. Pre-heattheovento375°F.
2. Mixtogetherthebeef,eggs,Worcestershiresauce,herbsandpaprika.
3. Sprinklewithonionsaltandpeppertotaste.
4. Moldintoaloafshapeandwrapinfoil.
5. Bakeintheovenforabout40minutesoruntilcookedthrough.
6. Sautéthevegetablesintheoliveoilandwhencookedsprinklewiththechoppedparsleyandchives.
7. Removethemeatloaffromtheovenandleavetorestfor10
minutes.
8. Sliceandservecoveredwiththevegetables.
Nutritional Facts per portion: Calories 368, Fat 18.8g, Carbohydrate7.3g,DietaryFiber1.8g,NetCarbs5.5g,Protein41.1g.
SALADS,SIDESANDVEGGIES
KALEÀLASOFRITOAflavorfulwaytoservekaleeitherasasideorasafullmeal!
8servingsasasidedish
INGREDIENTS:
4slicesbackbacon
½cupoliveoil
4 ounces onion, coarsely chopped 6 cups kale, after washing, de-stemming and tearing 4 tbsp. sofrito sauce Salt and pepper to tasteWaterforcookingthekale
DIRECTIONS:
1. Inamediumsaucepan,addtheoilandbrownthebacon.
2. Sautétheonionsuntilcaramelizedandagoldencolor.
3. Addthekaleleavestothebaconandonion.
4. Addthesofritosauceandseasontotaste.
5. Coverthekalewithcoldwater,bringtotheboil.
6. Reducetheheatandsimmer,forabout25minutesuntiltender.
7. Drainofftheliquidandserve.
Nutritional Facts per portion: Calories 179, Fat 15.3g, Carbohydrate7.0g,DietaryFiber1.4g,NetCarbs5.6g,Protein5.7g.
TANGYTUNASALADSimplytossthistogetherforatastyandfillingsalad.
Serves4
INGREDIENTS:
2cupssolidcannedtunainwater8tbsp.mayonnaise
4tsp.hotchilisauce2largecelerystalks1tsp.cayennepepper3tsp.driedcilantro
DIRECTIONS:
1. Chopthecelerystalksintosmallpieces.
2. Drainthetunaandplaceinalargebowl
3. Mixthemayonnaise,cilantro,celeryandcayennepeppertogetherverywell.
4. Addthechilisauce.
5. Tossintothetunaandlightlymixeverythingtogether.Refrigerateforhalfanhour.
6. Serveandenjoy.
Nutritional Facts per portion: Calories 285, Fat 17.1g, Carbohydrate8.0g,DietaryFiber0.5g,NetCarbs7.5g,Protein24.1g.
BROCCOLIANDMUSHROOMSAveggiedishjustonitsownorwithchickenperhaps!
Serves6
INGREDIENTS:
2poundsbroccoli,cookedandwelldrained2tbsp.butter
¼cupoliveoil
6 ouncesmushrooms, chopped1 small onion, finely chopped2 celerystalks,finelychopped¼cupmayonnaise
½poundcheddarcheese,shredded½tsp.eachsaltandpepperGarlicpowdertotaste2tsp.parsley,chopped
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Greasea2quartcasserole.
3. Sautétheonion,mushroomsandceleryinthebutterandoil.
4. Mixtogetherthebroccoli,onionmixandalloftheotheringredientsandplaceinthepreparedcasserole.
5. Placeinthehotovenandbakeforabout30minutesuntillightlybrown.
6. Serve.
Nutritional Facts per portion: Calories 360, Fat 28.7g, Carbohydrate15.1g,DietaryFiber4.5g,NetCarbs10.6g,Protein14.9g.
MARINATEDBABYTOMATOESAlightandtangysaladtoaccompanycoldmeats,cheeseorfish!
Serves8
INGREDIENTS:
16ouncesbabytomatoes,halved3greenonions,finelychopped3tbsp.parsley,chopped1tbsp.granulatedsugarsubstitute1½tsp.garlicsalt
½tsp.pepper
¾cuplightoliveoil½cupredwinevinegar
DIRECTIONS:
1. Placethegreenonions,tomatoesandparsleyinabowl.
2. Mixtogetheralloftheotheringredients.Tasteforseasoning.
3. Pouroverthetomatoes.
4. Letstandatroomtemperateforacoupleofhoursbeforeserving.
Nutritional Facts per portion: Calories 188, Fat 19.3g, Carbohydrate4.8g,DietaryFiber1.1g,NetCarbs3.7g,Protein1.1g.
SPINACHSALADServethisfreshsaladasitisoryoucoulduseitasanaccompanimentatabarbeque!
Serves6
INGREDIENTS:
10ouncesfreshbabyspinach6ouncesbabytomatoes,halved1smallred onion, very thinly sliced 8 ounces bacon, crisped and crumbled 2hardboiledeggs,peeledandsliced½cupranchdressing
2avocadopears,mashed
DIRECTIONS:
1. Mixtogethertheavocadoanddressinguntilitiswellmixedandsmooth.
2. Placealloftheotheringredientsintoalargebowlandtossintheavocadodressing.
3. Serveimmediatelybeforethespinachwilts.
Nutritional Facts per portion: Calories 386, Fat 30.8g, Carbohydrate6.6g,DietaryFiber6.2g,NetCarbs0.4g,Protein19.3g.
BROCCOLICRUNCHBaconaddsthecrunch!Youcouldalsomakethissaladwithcaulifloweroramixtureofcauliflowerandbroccoli.
Serves6
INGREDIENTS:
1poundfreshbroccoli,chopped8ouncesbacon
4ouncesGoudacheese,shredded1cupmayonnaise¼cupoliveoil2tbsp.whitewine vinegar 2 tbsp. granulated sugar substitute Salt andpeppertotaste
DIRECTIONS:
1. Chopupthebaconandfryinitsownfatuntilcrispy.
2. Draininapapertowel.
3. Beattogetherthemayonnaise,vinegar,oliveoilandsugarsubstituteuntilwellblended.
4. Placethebroccoli,baconandcheeseintoabowlandpouroverthemayonnaise.
5. Tosstogether.Leavetochillforanhourbeforeserving.
Nutritional Facts per portion: Calories 524, Fat 42.7g, Carbohydrate15.6g,DietaryFiber2.0g,NetCarbs13.6g,Protein21.2g.
SPECIALEGGSALADCrunchyonionandceleryliftthiseggsaladbeyondtheordinary!
Serves6
INGREDIENTS:
8eggs,hardboiledandpeeled½cupmayonnaise
¼cupoliveoil
1 tbsp. white wine vinegar ¾ tsp. salt and pepper, mixed 2 tsp.granulatedsugarsubstitute1smallredonion,chopped2celerystalks,chopped2tbsp.parsley,chopped
DIRECTIONS:
1. Mixtogetheralloftheingredientsexcepttheeggsinamediumsizedbowl.
2. Coarselychoptheeggsandstirthemcarefullyintothemayonnaisemixture.
3. Coverandplaceinthefridgetochillbeforeserving.
Nutritional Facts per portion: Calories 239, Fat 20.8g, Carbohydrate6.6g,DietaryFiber0g,NetCarbs6.6g,Protein7.8g.
KETORATATOUILLEServe hot or cold as a salad, this versatile vegetable dish tastesdeliciousbothways!
Serves8
INGREDIENTS:
½cupoliveoil
½cuponion,chopped
16 ounces eggplant, cubed 1 large yellow bell pepper 8 ounceszucchini,chopped4clovesgarlic,finelychopped12ouncestomatoes,skinnedandchopped¼cupvegetablebroth
Fewdropschilisauce
½cupfreshbasil,tornSaltandpeppertotaste
DIRECTIONS:
1. Heattheoliveoilinaskilletandfrytheonionuntilitissizzling.
2. Addtheeggplantcubesandcookforabout5minutes.
3. Sprinkletheonionsandeggplantwithsalt.
4. Addtheyellowpeppertotheskilletandcookforacoupleofminutes.Finelyaddthezucchiniandcookthrough.
5. Addthegarlicatthisstagefollowedbythetomatoes.
6. Stirwellbeforeaddingthebroth.
7. Yourdishisreadywhenthetomatoescollapseandtheeggplantisverysoft.
8. Seasontotasteandaddthehotsauce.
9. Tossinthetornbasilandserve.
Nutritional Facts per portion: Calories 147, Fat 13.0g, Carbohydrate8.3g,DietaryFiber3.4g,NetCarbs4.9g,Protein1.8g.
PEPPEREDSUMMERSQUASHServe hot or cold as a salad, this versatile vegetable dish tastesdeliciousbothways!
Serves8
INGREDIENTS:
1¾poundsyellowsummersquash6greenonions,chopped6ouncecangreenchilis,chopped3clovesgarlic,finelychopped1tbsp.vegetableoil
½cupsourcream
2eggs,beaten
1½ cups strong cheddar cheese, shredded 1 tsp. granulated sugarsubstituteSaltandpeppertotaste
DIRECTIONS:
1. Preheattheovento375°F.
2. Preparea2quartcasserole
3. Peelandcutupthesquash.Placeinafoodprocessorandchopfinely.
4. Heattheoilinalargeskilletandsautétheonionforaminute.
5. Addthesquash,seasonwithsaltandpepperandcookintheskilletforabout5minutes.
6. Addthegarlicandsautéforanextraminute.
7. Removethesquashmixturefromtheheatandspoonitintothepreparedcasseroledish.
8. Inabowlmixtogetherthechili,sourcream,1cupcheeseandsomeseasoning.
9. Addtheeggandmixwelltogether.
10. Addthischilimixturetothesquashandblendwelltogether.
11. Sprinklewiththeremainingcheese.
12. Putthedishintotheovenandbakeforabout25minutesuntilthetoppingturnsgoldenbrown.
Nutritional Facts per portion: Calories 175, Fat 13.0g, Carbohydrate7.6g,DietaryFiber1.7g,NetCarbs5.9g,Protein8.0g.
SNACKS
GINGERCHICKENWINGSAneasternflavoraddsazingtothis snackwhichwillbecomeanall-timefavourite!
Serves6
INGREDIENTS:
1¾poundschickenwings1cuplightsoysauce¼cupwhitewine
2 cloves garlic, finely chopped 2 tbsp. granulated sugar substitute¼cupsesameoil
1/2tsp.groundginger
DIRECTIONS:
1. Washthechickenwingsandpatdryonapapertowel.
2. Cutintopieceatthejoints,discardthewingtips.
3. Spreadthechickenoutonashallowbakingdishleavingaspacebetweenthem.
4. Inasmallbowlcombinetherestoftheingredientsandmixwell.
5. Pouroverthewingpieces.Marinadeforatleast12hoursorovernight.
6. Pre-heattheovento350°F.
7. Bakethewingsforaboutanhourandaquarter.Servewarmwithplentyofserviettes!
Nutritional Facts per portion: Calories 367, Fat 18.9g, Carbohydrate4.5g,DietaryFiber0g,NetCarbs4.5g,Protein41.1g.
MINIPIZZASWITHPESTOAmazinglyeasy!Amazinglyquick!Amazinglymoreish!How’sthatforarecommendation?
Makes12
INGREDIENTS:
12ouncestastybreakfastsausage,skinned1egg,whisked
½tsp.Italianseasoning¼cupspaghettisauce¼cupbasilpesto
5 ounces mozzarella cheese, grated ½ red bell pepper, sliced verythinly
DIRECTIONS:
1. Pre-heattheovento350°FandPrepare12muffincups.
2. Inamediumsizedbowlmixtogetherthesausagemeat,eggandItalianseasoningusingyourhands.
3. Divideinto12portionsandpresseachportioninthebaseofamuffincup.
4. Bakeinthepre-heatedovenfor12–15minutes.Drainawayanyexcessfat.
5. Dividethespaghettisauceamongthecups,followedbythepestoandthensprinklewithmozzarellacheese.
6. Putbackintotheovenforanother10minutes.
7. Coolandliftcarefullyoutofthecupsontoaservingplatter.Topwiththeredbellpepperstrips.
Nutritional Facts per portion: Calories 145, Fat 11.0g, Carbohydrate1.8g,DietaryFiber0.3g,NetCarbs1.5g,Protein9.2g.
MINIQUICHESMake a batch of these to eat now or keep in the fridge to pop in alunchbox!
Makes12
INGREDIENTS:
20ouncesColbyjackcheeseormildcheddar,shredded4tbsp.butter
1largeonion,finelychopped12largeeggs,crackedandwhisked2cupsheavycream
Saltandpeppertoseason3tsp.driedthyme
12largepapermuffincases
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Melt2tbsp.butterinaskilletoveramediumlowheatandsautétheonionsuntilsoftandtranslucent.
3. Setasideandcool
4. Melttherestofthebutterandbrushtheinsideofthemuffincases.
5. Sprinklehalfoftheshreddedcheeseoverthebottomsofthemuffincups.
6. Addhalfoftheonion,evenlydistributed.
7. Addthecreamtothewhiskedeggsalongwiththeseasoningandthyme.
8. Pourevenlyintothemuffincasesandgentlymixintheonionand
cheese.
9. Bakeintheovenfor10minutes,turnandcontinuebakinguntilcookedforanother5minutesorso.
10. Removefromtheoven,coolandserve.
11. Useanyothervegetablesyoumayhaveorevensomechoppedsalamitomakeachange.
12. RemembertofactoranyadditionsintotheCalorieandcarb.count!
Nutritional Facts per portion: Calories 364, Fat 31.3g, Carbohydrate3.9g,DietaryFiber0.9g,NetCarbs3.0g,Protein16.9g.
CRISPYCHICKENDIPPINGSTRIPSKetofriendlyandsoverygood–youwillbeaskingformore!
Makes12strips
INGREDIENTS:
12chickentenderloins2tbsp.almondflour
2tbsp.flaxmeal
3tbsp.parmesancheese,gratedfinely1largefreshegg
SeasoningsalttotasteVegetableoilforfrying
DIRECTIONS:
1. Poursomevegetableoilintoaskillettoadepthofabout½inch.
2. Heatoverahighheatuntilveryhot.
3. Placetheflour,flaxmeal,cheeseandseasoninginabowlandmixwelltogether.
4. Inaseparatebowlbeattheegg.
5. Dipeachchickentenderloinintotheeggandthenintotheflourmix.Coatreallywell.
6. Frythechickeninthehotoiluntilcookedandcrisp.Turnoverhalfwaythroughcooking–about6minutesalltogether.
7. Removethechickenfromtheoilanddrainwellonpapertowel.Servehotwithyourfavouritedippingsauce.
Nutritional Facts per portion: Calories 107, Fat 6.4g, Carbohydrate0.7g,DietaryFiber0.3g,NetCarbs0.4g,Protein12.6g.
SAUTÉEDEGGYMUSHROOMSVeggieorsnack!Thesemushroomscouldbebothastheyaretastywithbacon,apieceofsteakorjustontheirown!
Serves6
INGREDIENTS:
8ouncesmushrooms,chopped4tbsp.butter
1clovegarlic,minced2tsp.parsley,chopped8largeeggs
2tbsp.heavycream1ounceparmesancheese,gratedSaltandpeppertoseason
DIRECTIONS:
1. Melthalfofthebutterinaskilletandsautéthemushroomsuntiltender.
2. Removefromtheskilletandsetaside.
3. Beattogethertheeggsandthecream.Addsomeseasoningandwhiskitin.
4. Scrambletheeggsintheremainingbutter,untilcreamy.
5. Stirinthemushrooms,garlicandparsley.
6. Sprinklewithparmesancheese.
7. Servehot.
Nutritional Facts per portion: Calories 205, Fat 17.3g, Carbohydrate2.3g,DietaryFiber0g,NetCarbs2.3g,Protein11.3g.
CHEESYZUCCHINIROLLSWITHOLIVESThese tasty sides have goat cheese in them but you could easilysubstitutecreamcheeseifyoupreferred!
Makes18rolls
INGREDIENTS:
6smallzucchini,thinlyslicedlengthwise–18stripsOliveoil
Saltandpepper
3 tbsp. cilantro, chopped 7 ounces herby goat cheese 12 kalamataolives,finelychopped
DIRECTIONS:
1. Pre-heatagrillplatetomaximumtemperature.
2. Brushthezucchinistripswitholiveoilandgrilluntillightlycharredandcooked.
3. Removefromthegrillandseasonwithsaltandpepper.
4. Inasmallbowlbeatthecheeseandstirinthechoppedolives.
5. Dividethecheesemixtureevenlyamongthecookedzucchinistrips.
6. SpreaditgentlyalongeachstripandrolleachoneuplikeaSwissroll.
7. Securewithatoothpickifnecessaryandserve.
NutritionalFactsperportion:Calories44,Fat3.2g,Carbohydrate1.6g,DietaryFiber0.5g,NetCarbs1.1g,Protein2.5g.
BACONSTUFFEDEGGSEveryonelovesstuffedeggsandthesewillbenodifferent!Baconandmustardgivethesetreatsasmokyzing!
Makes24halves
INGREDIENTS:
12largefresheggs,hardboiledandpeeled8stripsbacon
3tbsp.mayonnaise2tsp.DijonmustardPinchcayennepepper
DIRECTIONS:
1. Cuttheeggsinhalflengthways.
2. Scoopouttheyolkswithateaspoonandplacetheminabowl.
3. Addthemayonnaiseandmustardtotheyolksandmixverywelltogethermakingsurethattherearenolumps.
4. Cookthebaconstripsuntilcrispyandwhencoolcutintosmallpieces.
5. Addhalfofthebacontotheeggyolkmixtureandsettherestaside.
6. Mixtheyolkandbaconandusingateaspooncarefullyspoonthismixtureintotheeggwhiteshellsleavingitasapile–donotsmoothitdown.
7. Sprinkletheeggswithalittlecayenneandtopwiththeremainingbacon.
8. Putonaplatterandserve.
Nutritional Facts per half: Calories 77, Fat 5.8g, Carbohydrate 0.8g,DietaryFiber0g,NetCarbs0.8g,Protein5.5g.
CHEESYCHEDDARCRISPSSavourycheddarcheese,parmesanbiscuitsmadespicywithadashofcayennepepper!
Makes20crisps
INGREDIENTS:
2cupscheddarcheese,finelygratedChilisauce
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Line2bakingsheetswithnon-stickparchmentpaper
3. Inamediumsizedbowlmixtogetherthecheddarcheeseandthechilisauce.
4. Placetablespoonful’sinthebakingsheets,wellapart.Pressdownlightlywiththebackofafork.
5. Placeintheoventocookforabout5minutesuntilthecrispsarealightgoldenbrown.Theybrownquicklysobecareful!
6. Removefromtheovenandletcoolforasecondortwobeforeremovingtoacoolingrack.
7. Whenhotthesecanbedrapedoverarollingpintoformtacoshapesorformedintotinycups.
NutritionalFactsperportion:Calories46,Fat3.8g,Carbohydrate0.2g,DietaryFiber0g,NetCarbs0.2g,Protein2.8g.
CHILICHICKENBITESTheseareverypopularasacocktail snackorbeforebarbequesnack.Makeadoubleorevenatriplequantitytoensureyouhaveenoughtoshare!
Serves12
INGREDIENTS:
20ouncesboneless,skinlesschickenbreast1tbsp.oliveoil
2 tsp. hot chili sauce Salt and pepper to taste 16 ounces back baconstrips
DIRECTIONS:
1. Cutthechickenupintobitesizedpieces.
2. Tossintheoilandchilisauceinamediumsizedbowl.
3. Coverandplaceinthefridgetomarinatefor1½hours.
4. Pre-heattheovento400°F.
5. Lineabakingpanwithfoil.
6. Removethechickenfromthefridgeandseason.
7. Cuteachbaconstripinto3piecesandwrapapiecearoundeachpieceofchicken.Securewithatoothpick.
8. Bakeinthehotovenfor20–25minutesuntilthechickeniscookedandthebaconiscrisp.
9. Removefromtheovenandsprinkleonalittlemorechilisauceifliked.
Nutritional Facts per portion: Calories 294, Fat 11.0g, Carbohydrate
1.3g,DietaryFiber0g,NetCarbs1.3g,Protein46.0g.
EGGPLANTMINIPIZZASKeto friendlymini pizzas that give a boost to your vegetable intakewithouttoomanycarbs!
Serves6
INGREDIENTS:
2smallisheggplants,peeledandeachcutinto6halfinchslices5tbsp.oliveoil
1tsp.salt
¼tsp.blackpepper½cuptastypastasauce1cupmozzarellacheese,shredded
DIRECTIONS:
1. Pre-heattheovento425°F.
2. Prepare2bakingtrayswithnon-stickparchmentontop.
3. Brushbothsidesoftheeggplantsliceswitholiveoilandplaceonthepreparedbakingtrays.
4. Seasonwithsaltandpepperandbakefor10minutesuntilalmostcooked.
5. Place1tablespoonpastasauceoneachsliceandtopwithgratedcheese.
6. Returntotheovenandbakeforanother5–6minutesuntilthecheeseismelted.
7. Servehot.
Nutritional Facts per portion: Calories 218, Fat 16.6g, Carbohydrate13.9,DietaryFiber6.4g,NetCarbs7.5g,Protein7.0g.
MUSHROOMCRISPSAbowlfulloftheseatanytimeofthedaywillsatisfyeventhemostdiscerning. If you would like a spicier crisp, sprinkle on some chilipowderorgarlicspice!
Serves4
INGREDIENTS:
12 ounces large Portobellomushrooms 5 tbsp. butter,melted¾ tsp.salt
Pinchblackpepper
DIRECTIONS:
1. Pre-heattheovento300°F.
2. Linea2bakingtrayswithparchmentpaper
3. Slicethemushroomsthinlyandplaceinasinglelayeronthebakingsheets.
4. Brushthemushroomsliceswithmeltedbutter.
5. Sprinklewithsaltandpepper
6. Placethemushroomsintheovenandbakefor40–50minutesuntilcrispandgoldenbrown.
7. Inalargebowlcombinethegroundalmonds,cocoa,chocolatechips,bakingpowder,slicedalmondsandsalt.
8. Rotatethebakingtrayswhilethemushroomsarecooking.
9. Removefromtheovenandcool.
Nutritional Facts per portion: Calories 146, Fat 14.6g, Carbohydrate
2.8g,DietaryFiber0.9g,NetCarbs1.9g,Protein2.8g.
MUSHROOMSWITHACHORIZOSTUFFINGQuickandeasytomake,thesestuffedmushroomsareperfecttomakeforunexpectedguests!
Serves4
INGREDIENTS:
12 large Portobello mushroom caps 4 ounces sheep’s milk cheese 6ounceschorizosausage,skinless1egg
1smallonion,finelydiced1tsp.parsley,choppedBlackpepper
Coconutoilforgreasing
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Greaseabakingtraywithcoconutoil.
3. Mixtogetheralloftheingredientsexceptthemushroomcaps.
4. Spoonthismixtureintothemushroomcapsandplaceonthebakingtray.
5. Placethetrayintheovenandbakeforabout20minutesuntilbrownandcooked.
6. Removefromtheovenandcoolforafewminutes.
7. Serve3mushroomcapstoeachperson.
Nutritional Facts per portion: Calories 281, Fat 23.6g, Carbohydrate2.3g,DietaryFiber0.6g,NetCarbs1.9g,Protein16.2g.
PIZZAWITHCAULIFLOWERCRUSTAwonderfulalternativerecipeforSaturdaynightpizzaathome!
Serves4
INGREDIENTS:
2 cups cauliflower, grated ½ cup Parmesan cheese, grated 1 garlicclove,finelychopped¼tsp.seasalt
½tbsp.freshbasil,chopped1largefreshegg
2tbsp.coconutflour1tbsp.oliveoil
½tsp.garlicsalt
½cupmarinarasauce¼cupchorizosausage2ouncesbacon
2 tbsp.buttonmushrooms,chopped¼cup redbellpeppers,choppedExtraparmesanforsprinkling
DIRECTIONS:
1. Pre-heattheovento450°F.
2. Cover2bakingtrayswithparchmentpaper.
3. Steamthegratedcaulifloweruntilaldente.
4. Coolandthencombinewiththeparmesan,garlic,salt,basil,andeggandcoconutflour.
5. Mixwelltoformaloosedough.
6. Dividethemixtureinto2andforman8inchroundoneachofthetwopreparedbakingtrays.
7. Useaspoonandyourhandstomakethemasroundaspossible.
8. Sprinklewiththegarlicsaltandbakeinthehotovenfor12–15minutesuntilbrownedattheedges.
9. Sautéthesausage,bacon,onion,mushroomsandpepperoveramediumhighheatuntilcookedthroughandthevegetablesaresoft.
10. Removethepizzacrustfromtheovenandletitcoolforawhile.
11. Dividethetoppingbetweenthetwocrustsandsprinklewithextraparmesancheese.
12. Returntotheovenandturnonthebroiler.
13. Broilforabout5minutesuntilthecheesehasmelted.
14. Sliceandserve.
Nutritional Facts per portion: Calories 309, Fat 22.3g, Carbohydrate10.4g,DietaryFiber3.5g,NetCarbs6.9g,Protein16.5g.
CHEESESNACKBALLMakethisasthecentrepieceforabuffettable.Yourguestscanhaveitwithcrackers,youwithcrispyceleryorcucumberstrips.
Serves24
INGREDIENTS:
16ounces full fatcreamcheese1½cupscheddarcheese, shredded2slicesofbacon,crispedandcrumbled1tbsdriedparsley
4tsp.freshchives,chopped1tsp.garlicpowder¼tsp.drieddill
½tsp.blackpepper½cupslicedalmonds,toasted1redbellpepper,roastedandsliced
DIRECTIONS:
1. Mixtogetheralloftheherbsandspicesinalargebowl.
2. Mixinthecreamcheese.
3. Addthebaconandcheddarcheese.
4. Shapeinto2‘balls’,flattenslightlyandrollinthetoastedalmonds.
5. Placeonaservingplateanddecoratewiththepepperstrips.
6. Refrigerateuntilneeded.
Nutritional Facts per portion: Calories 112, Fat 10.3g, Carbohydrate1.5g,DietaryFiber0.6g,NetCarbs0.9g,Protein4.0g.
SWEETENDINGS
VANILLAPUDDINGMmmmm… Delicious keto vanilla pudding. Who said keto can’t be asnackfilledheaven?
Serves4
INGREDIENTS:
1cupheavycream1cupwater
¼tsp.salt
½cupgranulatedsugarsubstitute2tsp.xanthangum2eggyolks
2tsp.butter1tsp.vanilla
DIRECTIONS:
1. Inasmallsaucepanwhisktogetherthecream,salt,waterandsweetener.
2. Sprinklethegumoverthesurfaceandwhiskin.
3. Whiskintheeggyolks.
4. Heatoveralowheatstirringcontinuouslyuntilthick.
5. Whiskinthebutterandvanilla.
6. Divideamong4smalldesertdishes.
7. Chillbeforeserving.
Nutritional Facts per portion: Calories 156, Fat 15.3g, Carbohydrate3.3g,DietaryFiber0.8g,NetCarbs2.5g,Protein2.1g.
CHOCOLATEVANILLABROWNIESThese brownies have chia seeds in them to add a healthy dose ofOmega-3toyourdiet.Servewithketofriendlyicecreamoradollopofwhippedheavycreamforamoreishdessert.
Serves12
INGREDIENTS:
1tbsp.chiaseeds
½cupwater
4ouncesbutter,melted¼cupcoconutflour¼cupflaxseedmeal1½cups granulated sugar substitute¾ cup unsweetened cocoa powder 4largefresheggs,beaten2tsp.vanillaextract½tsp.bakingsoda
½tsp.salt
4ouncescreamcheese
DIRECTIONS:
1. Pre-heattheovento325°F.
2. Greasean8x8inchbakingpan
3. Mixthechiaseedswiththewaterandsetasidefor20minutestoformagel.Stirhalfwaythroughthistime.
4. Inalargebowlmixtogetherthechiagel,flourandflaxmeal.
5. Whiskintheeggs.
6. Addintherestoftheingredients.Mixlightly,donotbeat.
7. Pourthebatterintothepreparedbakingpan.
8. Warmthecreamcheese.
9. Placesmallspoonful’sofcreamcheeseontothebatterandwiththebackofaknifeswirlthecheeseintothechocolatemixture.
10. Placeintheovenandbakeforabout45minutesuntilatoothpickinsertedintothecentercomesoutclean.
11. Removefromtheovenandcool.
12. Leaveinacoolplacefor24hoursbeforeslicinginto12pieces.
Nutritional Facts per portion: Calories 182, Fat 15.4g, Carbohydrate6.8g,DietaryFiber4.7g,NetCarbs2.1g,Protein5.7g.
CHOCOLATEICECREAMAsmoothchocolateice-creamwithahintofalmondandvanilla!
Serves12
INGREDIENTS:
4cupsheavycream
1cupunsweetenedalmondmilk8eggyolks
½cuppowderedsugarsubstitute1tsp.vanillaessence8ouncesdarkchocolate,90%cocoasolids,meltedandcooled
DIRECTIONS:
1. Mixalloftheingredientstogetherandplaceinanice-creammachine.
2. Churnuntilsolid.
3. Placeinthefreezer.
4. Ifyoudonothaveanice-creammachine–nomatter.
5. Mixtheingredientsasbeforeandpourintoafreezerproofcontainer.
6. Placeinthefreezerandmixwithaforkeveryhourorsotobreakupthecrystalsthatmayform.
7. Freezeuntilhard.
8. Removetheicecreamfromthefreezerabout10minutesbeforeservingtoallowittosoftenslightly.
Nutritional Facts per portion: Calories 293, Fat 23.6g, Carbohydrate7.8g,DietaryFiber2.4g,NetCarbs5.4g,Protein4.6g.
COFFEEICECREAMLowcarbandsportingasuperbflavor!Homemadeisdefinitelybest!
Serves12
INGREDIENTS:
4cupsheavycream1cupunsweetenedalmondmilk8eggyolks
½ cup strong coffee beans ½ cup granulated sugar substitute 1 tsp.vanillaextract½tsp.xanthangum¼tsp.salt
DIRECTIONS:
1. Inamediumbowlstirtogetherthecoffeebeans,creamandalmondmilk.
2. Leaveforthecoffeeflavortoinfuseforatleast3hours,longerforastrongerflavor.
3. Heatthecreammixturegentlyinasaucepanoveralowheat.
4. Bringtoasimmeringpoint.Strainoutthecoffeebeans.
5. Returnthecreamtothepanandaddtheeggyolks,sugarsubstitute,vanilla,saltandxanthingum.
6. Stirwellandplaceoveralowheat.
7. Stirringcontinuouslywarmthemixturetoasimmerandcookuntilathickcustardisformed.
8. Removefromtheheatandpassthroughasievetostrainanylumpsthatmayhaveformed.
9. Chilluntilcompletelycold.
10. Placeinanicecreammachineandchurnuntilfrozen.
11. Orfreezeinafreezerproofdishplacedinthefreezer,stirringfrequentlytobreakupanyicecrystalsthatmayform.
12. Removefromthefreezer10minutesbeforeservingtosoftenalittle.
Nutritional Facts per portion: Calories 180, Fat 18.0g, Carbohydrate2.2g,DietaryFiber0g,NetCarbs2.2g,Protein2.7g.
MINTYCHOCOLATECHIPICEYouwill think you have visited Utopiawhen you taste this deliciousdessert!Wow!
Serves8
INGREDIENTS:
2 cups heavy cream 1 cup light cream 1 tsp. liquid stevia extract(adjusttotaste)4–5dropspeppermintextract(totaste)4–5dropsgreenfoodcoloring2ouncesdarkchocolate,chopped
DIRECTIONS:
1. Inamediumbowlwhisktogetheralloftheingredientsexceptthechocolate.
2. Pouritintoanicecreammachineandchurnuntilnearlydone.
3. Addthechoppedchocolate.
4. Serveorstorecoveredinthefreezer.
5. Ifyoudon’thaveanicecreammachineplacethemixtureintoafreezercontainerandfreezeuntilsolid,stirringeverhalfanhouruntilthickandicecrystalfree.
Nutritional Facts per portion: Calories 185, Fat 17.8g, Carbohydrate5.5g,DietaryFiber0g,NetCarbs5.5g,Protein1.5g.
LEMONYCHEESECAKEAcreamybakeddessertwithahintoflemon!
Serves16
INGREDIENTS:
6ouncealmondflour2ouncesbutter,chilled½cupgranulatedsugarsubstitute½tsp.xanthangum¼tsp.salt
16dropsliquidsteviaextract(adjusttotaste)12ouncescreamcheese,softened1largeegg
2tbsp.heavycreamIlemon,zested
2tbsp.lemonjuice
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Linean8x8inchcakepanwithparchment.
3. Combinethefirstsixingredientsinafoodprocessoruntilthemixtureresemblesbreadcrumbs.
4. Pressintothepreparedcakepaninanevenlayer.
5. Bakeintheovenfor12minutes.Setasideandcool.
6. Reducetheovenheatto275°F.
7. Beatthecreamcheeseuntilsmoothandaddtherestoftheingredients.
8. Spreadthismixtureoverthecooledcrustandbakefor25–30minutes.
9. Thefillingshouldbebarelyset–donotovercook!
10. Removefromtheovenandcool.
11. Placeinthefridgeandchillforatleast2½hours.
12. Cutintoslicesandserve.
Nutritional Facts per portion: Calories 129, Fat 12.8g, Carbohydrate1.7g,DietaryFiber0.4g,NetCarbs1.3g,Protein2.7g.
KETOTIRAMISUThispuddinghasawonderful flavorandcouldeasilybemistakenforthe‘real’thing!
Serves4
INGREDIENTS:
8eggs
1cupalmondflour
8tbsp.powderedsugarsubstitute½teaspoonbakingpowder10ouncesmascarponecheese¼cupheavycream
1tsp.vanillaextract1cupstrongblackcoffee,sweetenedwithsugarsubstituteCocoapowdertodecorate
DIRECTIONS:
1. Pre-heattheoveninto400°F.
2. Usingparchmentpaper,linea6inchroundcaketin
3. Separate4oftheeggsandbeattheyolkswith3tablespoonsofthesugarpowder.
4. Foldinthealmondflourandbakingpowder.
5. Beattheeggwhitesuntilstiffpeaksform.
6. Foldtheeggwhitesintothecakebatter.
7. Placeintheovenandbakefor10minutesuntilcooked.
8. Removeandcoolonacakerack.
9. Separatetheother4eggsandplacetheyolksintoasmallheat
proofbowl.
10. Add2½tablespoonssugarpowderandwhiskuntilblended.
11. Placethebowlontopofasmallsaucepanofsimmeringwaterandstirconstantlyuntilitformsandthickcustard.
12. Pourthecustardintoacleancoolbowlandbeatinthemascarponeandvanillatogetherwiththerestofthesugarpowder.
13. Beattheeggwhitesandcreamtogetheruntilstiffpeaksareformed.
14. Carefullyfoldthisintothecooledcustard.
15. Inaglassbowl,placethespongeonthebase.
16. Pouroverthesweetenedcoffee.
17. Addthecustardanddistributeitevenlyoverthetop.
18. Dustwiththecocoapowder.
19. Refrigerateforatleast2hours,orevenbetterovernight.
Nutritional Facts per portion: Calories 333, Fat 24.9g, Carbohydrate6.8g,DietaryFiber0.9g,NetCarbs5.9g,Protein21.1g.
REFRIGERATORCHEESECAKEA special cheesecake which you can top with different sugar freeproductsasyouwish!Sugarfreecherryjamisamust!
Serves8
INGREDIENTS:
1½ cups almondmeal 3 tbsp. butter, melted¾ cup powdered sugarsubstitute10ouncescreamcheese2tsp.vanillaextract1tsp. lemonjuice1cupheavycream
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Meltthebutterandaddtothealmondmealwith¼cupofpowderedsugarsubstitute.Mixwellandpressintothebottomofa9inchpiepan.
3. Bakeinthepre-heatedovenfor10minutes.Becarefulitdoesnotgettoobrown.Removefromtheovenandcool.
4. Mixthecreamcheese,therestofthesweetener,thevanillaandthelemonjuicetogetherinamediumsizedbowl.
5. Inaseparatebowlwhiskthecreamuntilitpeaks.
6. Mixthecreamgentlyintothecheesemixture.
7. Spreadoverthebakedbaseinanevenlayer.
8. Refrigerateforafewhoursbeforeserving.
Nutritional Facts per portion: Calories 323, Fat 31.0g, Carbohydrate6.4g,DietaryFiber2.2g,NetCarbs4.2g,Protein6.8g.
STRAWBERRYICEDCHEESECAKESpoil yourself with some fresh strawberries atop this vanillacheesecake!
Serves6
INGREDIENTS:
1cupalmondmeal2tbsp.butter,melted2tsp.vanillaextract½tsp.liquidsteviaextract(adjusttotaste)Pinchsalt
6ouncesfreshstrawberries,hulled12ouncescreamcheese¾cupsourcream1cupgranulatedsugarsubstitute
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Greasea9inchpieplatewithalittlebutter.
3. Mixtogetherthealmondmeal,butter,stevia,halfthevanillaandthesalt.
4. Putintothebaseofthepieplate.
5. Putthecrumbsintotheovenandbakefor10minutes.Stirhalfwaythroughthecookingtimetobrownthecrumbsonallsides.
6. Removefromtheovenandcool.
7. Dividethecrumbsequallyamong6individualservingdishes.
8. Pressdownalittlesotheycomeabitupthesideofeachdish.
9. Placethestrawberriesinafoodprocessoralongwiththerestoftheingredients.
10. Pulseuntilsmooth.
11. Spoonintotheservingdishesontopofthecrumbs.
12. Chillwellbeforeserving.
13. Topwithanextrastrawberryandsomeheavycreamifliked–justremembertoaddanycarbs!
Nutritional Facts per portion: Calories 405, Fat 37.5, Carbohydrate10.2g,DietaryFiber2.3g,NetCarbs7.9g,Protein8.8g.
CHOCOLATEJELLYThe chocolate, coconut flavor of this dessert is quite refreshing andmakesagreatendingtoadinnerorlunch!
Serves4
INGREDIENTS:
2cupsfull fatcoconutmilk4tbsp.cocoapowder¾tsp. liquidsteviaextract(adjusttotaste)2tbsp.gelatine4tbsp.water
DIRECTIONS:
1. Placeasaucepanoveramediumheatandaddthecoconutmilk,cocoaandsteviatoit.
2. Soakthegelatineinthecoldwater.
3. Addthegelatinetothemilkmixtureandstiruntildissolved.
4. Whenthemixtureiswarmandeverythingiscombined,pourinto4smallramekindishes.
5. Placeinthefridgeforanhourtoset.
6. Servewithextracream,whippedandpipedontopifyoufancy.
Nutritional Facts per portion: Calories 320, Fat 29.3, Carbohydrate9.6g,DietaryFiber4.2g,NetCarbs5.4g,Protein11.1g.
DARKCHOCOLATEMOUSEServewithwhippedheavycreamorwhippedcoconutcreamtomarkaspecialoccasion!Thisisabithigherincarbsbuttrytofactoritinforatreat!
Serves8
INGREDIENTS:
4ouncesdarkchocolate,80%cocoabutter6tbsp.waterPinchsalt
½cancoconutcream,chilled½tsp.almondextract
DIRECTIONS:
1. Placethewater,saltandchocolateintoasmallpanandheatoveralowheatuntilthechocolateismelted.
2. Placeinamediumsizedbowlandbeatwithanelectrichandmixeruntilafluffymousse-likeconsistencyisreached.Thismaytakeupto5minutes.
3. Spoonthemouseintoindividualglassservingdishesandrefrigerateuntilneeded.
4. Whennearlyreadytoserve,beatthecoconutcreamwiththealmondextractwiththeelectrichandmixeruntilthickanditholdsitsshape.Againabout5minutes.
5. Placeadolloponeachchocolatemousseandserve.
Nutritional Facts per portion: Calories 120, Fat 8.7g, Carbohydrate9.5g,DietaryFiber0.9g,NetCarbs8.6g,Protein1.5g.
NUTTYCHEESCAKENIBBLESServeafterdinnerorasadesserttypesnackatacocktailparty.Thesenibblesarepopularwithchildrenanditmightbeagreatideatomakeadoublequantity.
Makes16
INGREDIENTS:
8ouncepacketoffullfatcreamcheese¼cuppowderedcocoa
Liquid stevia extract (adjust number of drops to taste) 1 tbsp. sugarfreehazelnutsyrup¼cupgroundhazelnuts
DIRECTIONS:
1. Softenthecreamcheeseandbeatuntilextracreamy–anelectricmixerwillhelpwiththis.
2. Addalloftheotheringredientsexceptthechoppednuts.
3. Mixwelltogether.
4. Rollthemixtureinto16balls,damphandswillhelp!
5. Rolleachballintothegroundnuts.
6. Placeinsmallminimuffinpapercases.
7. Keepinthefridgeuntilreadytoserve.
NutritionalFactsperportion:Calories69,Fat6.4g,Carbohydrate2.1g,DietaryFiber1.6g,NetCarbs0.5g,Protein2.0g.
COCONUTCHOCOLATEBALLSEasytopreparetreatsfor“needatreat”moments!
Males24
INGREDIENTS:
1 cup heavy cream 3½ ounces dark chocolate, 90% cocoa solids 2ouncesbutter
1tsp.vanillaextract3cupsalmondflourCoconutflakes
DIRECTIONS:
1. Breakthechocolateintosmallpieces.
2. Putthecreaminasmallsaucepanoveralowheat.
3. Addthechocolatetothecreamandheatthetwotogetheruntilthechocolatehasmelted.
4. Addthebutterandstiruntilthemixturethickens.
5. Stirinthevanillaandthealmondflour.
6. Rollthemixtureinto24ballsanddipthemintococonutflakes.
7. Puttheballsonaplateandrefrigerateuntilhard.
8. Serveandenjoy!
Nutritional Facts per portion: Calories 141, Fat 12.8g, Carbohydrate6.1g,DietaryFiber2.1g,NetCarbs4.0g,Protein2.0g.
CREAMYCOCONUTCANDYWhite chocolate with dark chocolate chips! Not quite but just asdelicious!
Makes24
INGREDIENTS:
2cupsconcentratedcoconutcream1½cupscoconutoil
1 cup macadamia nut butter 1 cup macadamia nuts, chopped 1 cupdarkchocolatechips2tsp.vanillaessence
DIRECTIONS:
1. Warmthecoconutcreamtoallowittobeeasilystirred.
2. Inalargebowlmixthecoconutcreamwithalloftheotheringredientsexceptthenutsandthechocolatechips.
3. Useanelectricmixertomakethisalittleeasier.
4. Preparetwocookiesheetsbyliningthemwithparchmentpaper.
5. Spreadoutthenutsandchocolatechipsontheparchment.
6. Pouroverthecoconutcreammixture.
7. Placeinthefreezertoset.
8. Breakinto24evensizedpiecesandserveimmediately.
9. Storeinthefreezerifthereisanyleft!
Nutritional Facts per portion: Calories 325, Fat 34.1g, Carbohydrate7.1g,DietaryFiber1.9g,NetCarbs5.2g,Protein2.5g.
PEANUTBUTTERCOOKIESTraditionalflavorsarealwayspopularaslunchboxestreatstoo!
Makes32
INGREDIENTS:
½cupsmoothpeanutbutter¼cupfarmbutter2largeeggs
2/3cupcoconutoil½tsp.vanillaextract½tsp.bakingsoda¼tsp.salt
½cupcoconutflour
DIRECTIONS:
1. Pre-heattheoveninto350°F.
2. Usingbakingparchmentpaper,line2cookietrays
3. Creamtogetherthepeanutbutter,butter,eggs,coconutoilandvanillainamediumsizedbowl.
4. Stirintheflour,bakingsodaandthesalt.
5. Make32smallballsofmixtureandplacethemonthecookietrays.
6. Flattenthemslightlywithafork.
7. Placeintheovenandbakefor10–12minutesuntilbrown.
8. Coolonthetrayforafewminutesbeforemovingtoawirerack.
NutritionalFactsperportion:Calories88,Fat8.5g,Carbohydrate1.8g,DietaryFiber0.9g,NetCarbs0.9g,Protein1.6g.
COCONUTCHEWSGuessyouaregoingtobecaughtdippingintothesetreats.Enjoy!
Makes45
INGREDIENTS:
1½ouncesalmondflour¼tsp.bakingpowderPinchsalt
2largeeggs
1 tsp. vanilla extract ¼ tsp. almond extract ¾ cup granulated sugarsubstitute1tbsp.butter,melted8ouncesunsweetenedcoconut
DIRECTIONS:
1. Pre-heattheoveninto325°F.
2. Usingbakingparchmentpaper,line2cookietrays.
3. Mixtogethertheflour,bakingpowderandsaltinabowl.
4. Inaseparatebowlmixtogethertheeggsandextractsandbeatwell.
5. Beatthesugarsubstituteintotheeggs.Blendinthemeltedbutter.
6. Addthedryingredientsandthenthecoconut.Mixwell.
7. Droptablespoonfulsontotheparchmentpaperlinedtrays.
8. Putthemclosetogetherastheydonotspread.
9. Bakeintheovenfor12–15minutesuntilbrownaroundtheedges.
10. Becarefulthechewsdonotburn.
11. Coolonawirerackandserve.
NutritionalFactsperportion:Calories29,Fat2.6g,Carbohydrate1.1g,DietaryFiber0.6g,NetCarbs0.5g,Protein0.7g.
PANCAKESKETOSTYLEAusefulrecipetohaveupyoursleeveforadessertorafternoontea!
Makes6
INGREDIENTS:
4ouncescreamcheese4eggs
6drops liquidsteviaextract(adjusttotaste)1tsp.cinnamonpowderButterforcooking
DIRECTIONS:
1. Placealloftheingredientsinablenderandblenduntilsmooth.
2. Leavetorestfor5minutestosettleandbecomebubblefree.
3. Heatasmallcrepepanandgreaseitlightlywithbutter.
4. Pourinenoughmixturetocoverthebottomofthepanthinly.
5. Cookuntilgolden.
6. Flipandcooktheotherside.
7. Repeatwiththerestofthebatter.
8. Servewithsomesugarfreesyrupofyourchoiceorfreshberriesandcream.
Nutritional Facts per portion: Calories 133, Fat 12.2g, Carbohydrate1.0g,DietaryFiber0g,NetCarbs1.0g,Protein5.2g.
ALMONDANDGOJIMUFFINSNutritiousanddelicious!Smallbutmoreish!
Makes10
INGREDIENTS:
1ouncebutter,melted4freshfarmeggs4tbsp.grapeseedoil1tbsp.almondoil3tbsp.almondflour1tbsp.flaxseedflour¼cuplightcream1tsp.liquidsteviaextract(adjusttotaste)1tsp.bakingpowderPinchofsalt
2tbsp.driedgojiberries,ground
DIRECTIONS:
1. Pre-heattheovento350°F.
2. Prepare10muffincaseandplaceonabakingtray.
3. Breaktheeggsintoamediumsizedbowlandbeatwelltogether.
4. Addtheoilsandcontinuebeatinguntilthickandcreamy.
5. Addthecream,alittleatatimebeatingwellbetweeneachaddition.
6. Beatthewarmbutterintothemixtureandthentheliquidsweetener.
7. Inaseparatebowlmixtogetheralloftheotheringredients.
8. Addthesetotheeggmixture,onespoonatatimeandmixgentlysothatyoudonotknockalloftheairoutoftheeggsmixture.
9. Spoonintothemuffincasesandbakefor15minutes.
10. Themuffinswillhaverisenandbegolden.
11. Servewarm.
Nutritional Facts per portion: Calories 110, Fat 10.8, Carbohydrate1.8g,DietaryFiber0.6g,NetCarbs1.2g,Protein2.5g.
CHOCOLATECUPCAKESKeto-friendlytreatswithamochaflavor!
Makes12
INGREDIENTS:
2 farm fresh eggs, separated 4 scoops chocolate protein powder 10ouncesmascarpone
½ounceunsweetenedcocoapowder¼cupstrongcoffee,unsweetenedand cooled ½ ounce flax seed, ground 1 tsp. liquid stevia extract(adjusttotaste)½tspvanillaessence
DIRECTIONS:
1. Pre-heattheoveninto325°F.
2. Prepare10cupcakecasesandplaceonabakingtray.
3. Beatthewhitesuntilstiffinalargebowl.
4. Mixhalfoftheproteinpowderwiththecocoaandflaxseed.
5. Foldintothebeateneggwhite.
6. Inaseparatebowlbeathalfofthemascarponeandfolditintotheeggmixture.
7. Pourintothepreparedcasesandbakefor15–18minutes.
8. Removefromtheovenandcool.
9. Whilethecakesarecooling,maketheicingbybeatingtogethertheeggyolks,remainingproteinpowder,remainingmascarpone,vanillaand½teaspoonofstevia.
10. Mixtheotherhalfofthesteviaintothecoffeeandcarefullyspoon
itovereachcupcake.
11. Leavetosoakinforawhilebeforetoppingwiththeicing.
12. Chillbeforeserving.
NutritionalFactsperportion:Calories79,Fat4.6g,Carbohydrate2.1g,DietaryFiber1.0g,NetCarbs1.1g,Protein7.5g.
SNICKERDOODLESCinnamontreatsfortea,anyone?
Makes16
INGREDIENTS:
4ouncesbutter
1cupalmondflour,generous1cupgranulatedsugarsubstitute1farmegg
½tspvanillaextract½tspbakingpowder
2 tbsp granulated sugar substitute for sprinkling 1 tsp powderedcinnamon
DIRECTIONS:
1. Preparetwobakingsheetsbyliningwithsiliconepaper.
2. Placealloftheingredientsexceptthesugartoppingandcinnamoninamixingbowlandmixwelltogether.
3. Coverandplaceinthefridgeforaboutanhouruntilithaschilled.
4. Dividethemixtureinto16portionsandrolleachintoaballwithyourhands.Refrigerateagainifthemixturebecomesticky.
5. Mixthe2tablespoonssugarsubstitutewiththecinnamonandrolltheballsinthismixture.
6. Placetheballsonthebakingsheetsandplaceinthefridgeagainfor10minutestofirm.
NutritionalFactsperportion:Calories70,Fat6.9g,Carbohydrate1.3g,DietaryFiber0g,NetCarbs1.3g,Protein0.8g.
THANKYOUIf you enjoyed these recipes, and I’m guessing your taste buds did,pleaselookforothertitlesintheKetoLivingrange.
Ifyoufancysomedelicioustreats,youmayalsoenjoy:-
Keto Living 2: Lose Weight with 101 Yummy & Low Carb KetogenicSavoryandSweetSnacks
Thankssomuchtomyfamily,myfriendsandtheketocommunityforkeepingmelovingallthingsketoandmakingmesmileeveryday.
Begoodtoeachother!
EllaColeman