R E C I P E S A M I N I M A L I S T R E C I P E B O O K Q U I C K & E A S Y L O W - C A R B, H I G H - F A T D I N N E R R E C I P E S Page 1
CONTENTS PICKLE-BRINED FRIED CHICKEN... 3 CHORIZO MEATBALLS TACOS... 4 WHITE PIZZA FRITTATA... 5 CHIPOTLE FISH TACOS... 6 CROCKPOT BUFFALO CHICKEN SOUP... 7 KUNG PAO CHICKEN... 8 CHEESY QUICHE WITH ONIONS... 9 GRIDDLE CAKE CASSEROLE... 10 SPIRALIZED ZUCCHINI PASTA INFUSED WITH SHRIMP AND MUSHROOMS... 11 SPICY TUNA POKE BOWL WITH CAULIFLOWER RICE... 12 LAYERED MEXICAN DIP BOWLS... 13 BBQ BACON CHEESEBURGER TOPPED WAFFLES... 14 SUSHI... 15 WILD MUSHROOM RICE PILAF... 16 BROCCOLI CHICKEN ZUCCHINI BOATS... 17 CAULIFLOWER RICE MUSHROOM RISOTTO... 18 ZOODLE LASAGNA... 19 CHEESY ROASTED RED PEPPER AND GARLIC STUFFED CHICKEN... 20 CHICKEN FRIED STEAK WITH COUNTRY GRAVY... 21 CROCKPOT TIKKA MASALA... 22 LEMON GARLIC SHRIMP PASTA... 23 ITALIAN CHICKEN AND CAULIFLOWER RICE... 24 ALMOND PESTO SALMON... 25 BEER BRAISED BISON MEATBALLS... 26 LOBSTER BISQUE... 27 BACON CHEESE BURGER STACK... 28 CHICKEN AND VEGETABLES... 29 MOCK SPLIT PEA SOUP... 30 SLOW COOKER PULLED PORK... 31 COPYRIGHT 2016 DIETINGWELL.COM Page 2
PICKLE-BRINED FRIED CHICKEN S E R V E S : 5 C O O K I N G T I M E : 3 0 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 Four Chicken Breasts Brine from a jar of pickles sans the actual pickles; dill is best for its low carbs Two full cups of peanut oil for frying A large bag of finely crushed pork rinds or skins Two beaten eggs After grabbing a large freezer bag, set it upright and pour the pickle juice (brine) inside. After all of the brine is in the bag, place the chicken breasts inside and seal. Set the brine marinating chicken inside your fridge for at least eight hours, though a full 24 hours is recommended. Remove the Chicken from the bag and slice it to whatever size you prefer. Place your beaten eggs and the rinds into two separate bowls. Try your best to drain the chicken of any excess brine. Dip the chicken first into the egg wash and then into the ground rinds. Heat up your peanut oil in a large frying pan. Place your pork rind battered chicken into the oil and cook on both sides until they are golden brown. This usually takes around three minutes on each side of the cutlets. This recipe has about 244 calories. There is about six grams of fat per breast. With low carb brine, this recipe has about six grams of carbs. Each chicken breast has about 37 grams of protein. For more details and recipes, you can t go past The Keto Bundle: 200+ Full-Color, Mouth Watering Keto Recipes, 30 Day Meal Plan, and a lot more. Click here to take a look. Page 3
CHORIZO MEATBALLS TACOS S E R V E S : 10 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 1 ½ lbs of ground beef ½ lb of chorizo 1/3 cup of almond flour Two eggs Three tbsp of chopped cilantro Dash of salt Pinch of pepper ½ tsp of ground cumin ½ tsp of cayenne pepper Two tbsp of sugar free salsa Oil for frying the meatballs Combine all of the ingredients into a bowl, except the oil, and form the mixture into ½ inch meatballs. Heat oil in a skillet, and cook the meatballs until they are brown. This should take about three minutes for each side. Drain the meatballs and place them on a lettuce or cabbage leaf to enjoy. Red cabbage is particularly tasty in this recipe, and it will add additional nutrition to the dish. Before you take a bit, make sure to garnish these taco-style meatballs with chopped red and green peppers, onions, tomatoes, cilantro, and a sour cream based sauce. Each meatball is 87 calories. There are six grams of fat per chorizo meatball. Each one contains 0.4 grams of net carbs. A meatball contains seven grams of protein. Page 4
WHITE PIZZA FRITTATA S E R V E S : T H I S R E C I P E Y I E L D S E I G H T P I Z Z A S L I C E S E R V I N G S C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 6 / 1 0 A dozen eggs Salt and pepper A tube of breakfast sausage Nine ounce bag of frozen spinach Five ounces of mozzarella cheese 1 tsp of minced garlic ½ cup of parmesan ½ cup of ricotta Four tbsp of extra virgin olive oil 1/3 tbsp nutmeg A cast iron skillet or a glass baking dish Defrost your frozen spinach in the microwave; making sure there is little excess moisture. In a large bowl, mix the dozen eggs with the salt, pepper, nutmeg, and oil until it s thoroughly scrambled. Combine this mixture with the ricotta and spinach, and then blend once more so that everything is evenly distributed. Pour this semi-thick mixture into your skillet or baking dish and top with the mozzarella. Pull the defrosted breakfast sausage apart and disperse evenly over the surface of the egg mixture. Bake for a half an hour with the skillet; 40 minutes or so with a baking dish. Serve in slices like a pizza. This recipe has about 298 calories per serving. There is about 24 grams of fat per slice. This recipe has about two grams of net carbs. Each slice of frittata has about 19 grams of protein. Page 5
CHIPOTLE FISH TACOS S E R V E S : 4 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 Two tbsp of olive oil ½ of a small Spanish onion; diced 1 chopped jalapeño Two garlic cloves Four ounce jar of chipotles in adobo sauce Two tbsp of butter Two tbsp of mayonnaise A pound of Haddock In a large skillet, fry the onion in the olive oil over medium high heat until they are slightly translucent. This process should take about five minutes. Turn the heat down to medium and add the jalapeno and garlic, and then simmer the ingredients for two or three additional minutes. Add the chipotles, the adobo sauce, the butter, the mayonnaise, and the fish to the pan. Combine all of the ingredients and cook them for about eight minutes; until the fish is cooked completely. Place the filling into the shell that you are using for the dish and enjoy. Don t forget to include toppings like lime, green onions, red peppers, or sour cream. If you do not enjoy spicy foods, then skip the jalapeno and the chipotle in favor of some lime juice and cilantro. Each taco is about 300 calories; depending on the toppings that you include. There are 20 grams of fat in each; this is based on only the taco filling. There are seven grams of net carbs per taco. One fish taco has 24 grams of protein. Page 6
CROCKPOT BUFFALO CHICKEN SOUP S E R V E S : 5 C O O K I N G T I M E : S I X H O U R S ON L O W, T H R E E ON H I G H D I F F I - C U L T Y L E V E L : 3 / 1 0 Two large chicken breasts One tsp of garlic powder One tsp of onion powder ¼ of a cup of butter One cup of heavy cream One tsp of celery seed ½ of a cup of hot sauce Three cups of beef broth Two ounces of cream cheese Salt and pepper as preferred ¼ tsp of xanthan gum Slice up your chicken breast and place it in the bottom of your Crockpot. Mix the onion and garlic powder, the butter, the celery seed, hot sauce, broth, xanthan gum, and the salt and pepper in a large bowl and pour into the Crockpot as well. Cook the ingredients for six hours on low or three hours on high. Carefully remove the chicken from the mixture and pull it apart gently with a fork. Place the shredded chicken back into the pot. Place the remainder of the ingredients into the Crockpot. Serve in a large bowl. This recipe has about 523 calories per serving. There is about 42.5 grams of fat per bowl. This recipe has about three grams of net carbs. Each bowl has about 20 grams of protein. Page 7
KUNG PAO CHICKEN S E R V E S : 3 C O O K I N G T I M E : 60 M I N D I F F I C U L T Y L E V E L : 7 / 1 0 1/2 tsp freshly cracked Szechuan peppercorns (Chinese coriander) Two chicken thighs complete with skin and bones ¼ cup of peanuts Two chopped stalks of celery Two large spring onions Half of a green pepper Salt and pepper One tsp of ground ginger For the Sauce One tbsp of soy sauce Two tsp of Chinese white rice vinegar Two tsp of sesame oil Two tbsp of chili garlic paste One tbsp of reduced sugar ketchup Cut up and debone your chicken so that it forms bite-sized morsels. Season the freshly cut chicken with the ginger, salt, and pepper. Fill a large pan with oil so that the chicken will be covered and cook chicken in the oil for ten minutes. Once browned, place the cooked chicken on a paper towel to drain. Combine all of the ingredients for the sauce and mix so that it s smoo Chop up the remaining vegetables. Place the chicken and the veggies back in the pan and simmer until everything is cooked down and the veggies are semi-translucent. Add the sauce, and let it cook down until it evenly coats the chicken and veggies. This recipe has about 362 calories per serving. There is about 27.4 grams of fat per serving. This recipe has about three grams of net carbs. Each serving of chicken has about 22 grams of protein. ½ tsp of maple extract Ten drops of liquid stevia Page 8
CHEESY QUICHE WITH ONIONS S E R V E S : TWO Q U I C H E S 5 C O O K I N G T I M E : 3 5 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 Three cups of shredded colby jack cheese Three cups of shredded muenster cheese A large diced onion A dozen of large eggs Two tsp dried thyme Salt and pepper to taste The quiche will be baked, so begin by preheating the oven to 350 degrees. Sauté the onion and any other vegetables that you wish to add into the pie in the butter until the onions are translucent. In a fairly large bowl combine the eggs with the cream and spices. The result should be a bit frothy. Butter or grease a quiche pan, and then layer a cup of each type of cheese on the bottom of a pan. Once the vegetables and any meat that you are adding to the pies are cool, you can place them on the cheese that is inside the quiche pans. Pour approximately half of the egg mixture into each of the pie pans. Bake for about 25 minutes. It will be cooked when the eggs have set and the middle is a slight golden coloration. As a rule of thumb, if you insert a knife into the quiche and it comes out clean; it is done. 1/6th of the pie is about 382 calories. Each slice has 33 grams of fat. There is only five grams of carbs in each slice. 15 grams of protein is found in a serving of this quiche. Page 9
GRIDDLE CAKE CASSEROLE S E R V E S : 8 C O O K I N G T I M E : 6 0 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 One pound sausage links ¼ cup of flaxseed meal One cup of Almond flour ¼ cup of butter Low carb maple syrup Ten large eggs Four ounces of cheddar cheese Sage 1/2 tsp of garlic powder 1/2 tsp of onion powder Remove the skins from the sausage links and make the sausage meat into small morsels. Preheat your oven at 350 degrees Fahrenheit. Over medium heat, cook the sausage morsels until they are cooked through and browned. In a large bowl, mix all of the dry ingredients with the wet, save for the low carb syrup. With the syrup, only measure out about four tablespoons. Mix it all together. Grate the cheese and add the shredded results into the mixture. Add the browned and ready sausage to the combination of the other ingredients; ensuring that you drain away any excess oil. Pour the mixture into a casserole dish that s been lined with parchment paper. You can drizzle the extra syrup (two tablespoons) with salt and pepper over the top of the mixture now. Bake for 45 minutes at 350 degrees Fahrenheit. Lift the parchment paper and serve. This recipe has about 483 calories per serving. There is about 42 grams of fat per serving. This recipe has about three grams of net carbs. Each serving of the casserole has about 22 grams of protein. Page 10
SPIRALIZED ZUCCHINI PASTA INFUSED WITH SHRIMP AND MUSHROOMS S E R V E S : 2 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 6 / 1 0 One tbsp of red pepper flakes ½ tbsp of Oregano Two tbsp of olive oil ½ tbsp of basil A Zucchini ½ pound of white mushrooms 12 ounces of peeled shrimp ½ cup of marinara sauce Two tbsp of butter Salt and pepper to taste 1/4 cup of parmesan Start by spiralizing your zucchini into long noodles. In a large pan, heat the olive oil until it s hot. Throw in the mushrooms and fry them; ensuring that they soak up the oil. Once they ve soaked and fried, add the butter and cook until the mushrooms are browned. Add in the shrimp and cook them thoroughly on each side; three or four minutes on each should do the job. Throw in your spiralized zucchini noodles and cook for two whole minutes so that the noodles soak up the flavor. Add in the remainder of the ingredients and finish with a sprinkle of grated parmesan cheese and serve. This recipe has about 440 calories per serving. There is about 28 grams of fat per serving. This recipe has about seven and a half grams of net carbs. Each serving of the pasta dish has about 39 grams of protein. Page 11
SPICY TUNA POKE BOWL WITH CAULI- FLOWER RICE S E R V E S : 4 C O O K I N G T I M E : 6 0 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 Three cauliflower florets One pound of Ahi tuna One tbsp of sesame oil Two sprigs of scallion ½ cup of shelled edamame Lightly roasted sesame seeds Two Avocados ¼ cup of sarayo Two tbsp of soy sauce The rice part of this dish is actually cauliflower. You ll need to pulse some cauliflower into rice-sized pieces. This takes practice; be sure not to over-pulse it too fine. Once pulsed, heat the rice in a large frying pan at medium for about five minutes. Cube your fresh ahi and add the chunks into a bowl. Pour the soy sauce and sesame oil into the bowl. Marinate the ahi in the oil/soy mixture for about an hour in the fridge. Peel your avocados, slice them in half, and remove the cores. Then cube the sliced avocado so that it s about the same size as the tuna chunks. Then, add in the edamame and your cauliflower rice. Add the remaining veggies to the bowl. Finally, add in your tuna and the sarayo to taste. Mix well and serve immediately in a bowl. This recipe has about 340 calories per serving. There is about 23 grams of fat per serving. This recipe has about one gram of net carbs. Each serving of the casserole has about 27 grams of protein. Page 12
LAYERED MEXICAN DIP BOWLS S E R V E S : 4 C O O K I N G T I M E : 4 0 M I N D I F F I C U L T Y L E V E L : 6 / 1 0 Guacamole Two large avocados A lime ¼ cup of cilantro ¼ cup of white onion A single clove of garlic A tomato Salt and pepper to taste Beef Mixture Two pounds of lean beef Two cups of low carb sour cream A packet of low carb taco seasoning Cayenne pepper sauce ½ cup of water Two cups of shredded lettuce Slice, peel, and de-pit the avocado and cut it into chunks. Chop up the onion and cilantro into very fine pieces. Mash together the vegetable ingredients and the salt and pepper together in a bowl to make fresh guacamole. Set it aside. In a medium pan, brown the ground beef evenly until it is crumbles. Drain all excess grease. Add the taco seasoning and the ½ cup of water to the pan, and then stir until the meat is properly proliferated. Cook this for another ten minutes so that the flavor mixes in. Transfer the seasoned meat to bowls; split evenly for four servings. Layer the remaining ingredients, guac, meat, lettuce, meat, and so on, and then top with the sour cream to create a delicious meal. This recipe has about 421 calories per serving. There is about 24 grams of fat per serving. This recipe has about three grams of net carbs. Each bowl has about 11 grams of protein. 2 cups of cheddar cheese Page 13
BBQ BACON CHEESEBURGER TOPPED WAF- FLES S E R V E S : 1 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 ¼ tbsp of Almond flour One cup of crumbled cauliflower 1/4 tsp of onion powder 1/4 tsp of garlic powder Four tbsp of almond flour Four ounces of very lean ground beef Three tbsp of Parmesan cheese Four slices of finely chopped bacon ¼ cup of low-carb, sugar free barbecue sauce Three ounces of shredded cheddar cheese Two large eggs Salt and pepper Place 1.5 ounces of the cheddar cheese into a bowl. Mix in the parmesan, eggs, the almond flour, and salt and pepper. This is your waffle mixture. Set aside. Heat the bacon over medium heat until it s soft but not crispy. Toss in the beef and cook until both are well done. Drain the meat, but save the grease for your waffle mixture. Immersion blend the grease into the mixture. After fully blended, place the waffle mix into a waffle iron and make waffles four waffles. Mix the ¼ cup of low-carb, sugar free barbecue sauce into the cooked meat. Top each prepared waffle with the meat mixture and top with the remaining cheddar cheese. Serve immediately if the cheese melts, or for a browned crust, broil for a minute or so, then serve. This recipe has about 354 calories per serving. There is about 30 grams of fat per serving. This recipe has about three grams of net carbs. Each topped waffle has about 19 grams of protein. Page 14
SUSHI S E R V E S : F O U R OR F I V E R O L L S. A S E R V I N G IS A B O U T ONE AND A H A L F R O L L S C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 One cucumber 16 ounces of Cauliflower rice (about four florets) Six ounces of cream cheese Five nori sheets Two tbsp of rice vinegar A small avocado One tbsp of soy sauce Five ounces of Ahi tuna Once again, the rice part of this dish is made of pulsed cauliflower. You ll need to pulse some cauliflower into rice-sized pieces. Be sure not to over-pulse the cauliflower so that it s not too fine. Once pulsed, heat the rice in a large frying pan with the soy sauce at medium for about five minutes. Allow the rice to dry. While the rice is drying, slice your cucumber down the middle and then slice into long, thin strips. Slice the tuna into strips. When you combine, you ll have to use several pieces of the fish. Mix the rice with the cream cheese and the rice vinegar in a bowl. Once it s mixed, allow to cool in the fridge for ten minutes or so. Slice the avocado into strips, similarly to the cucumber. Coat your sushi roller in saran wrap and then place your nori onto it. Spread 1/5 of the cauliflower rice onto it and add the veggies and the tuna. Roll lightly and serve. This recipe has about 353 calories per serving. There is about 26 grams of fat per serving. This recipe has about six grams of net carbs. Each roll has about 18 grams of protein. Page 15
WILD MUSHROOM RICE PILAF S E R V E S : 4 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 Three medium white mushrooms Two tbsp of butter One cup of hemp seeds ¼ cup of sliced almonds ½ cup of chicken broth ½ tsp of garlic powder ¼ tsp of dried parsley Salt and pepper Heat up a pan to medium high. Thinly slice the mushrooms. Add the sliced almonds and mushrooms to the pan, and then heat until the mushrooms have a soft, spongy texture. Add the chicken broth, the hemp seeds, the garlic, parsley, the salt, and pepper to the pan. Reduce heat to medium low. Cook for about ten minutes and serve. This recipe has about 325 calories per serving. There is about 26 grams of fat per serving. This recipe has about one gram of net carbs. Each rice pilaf serving has about 15 grams of protein. Page 16
BROCCOLI CHICKEN ZUCCHINI BOATS S E R V E S : 2 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 One supermarket-style rotisserie chicken; about six ounces Two large zucchinis Three ounces of shredded cheddar cheese One cup of broccoli Two tbsp of butter Two tbsp of sour cream A single stalk of green onion Salt and pepper Slice each of the two zucchinis in half, then with a ice cream scoop or spoon, hollow them out so that they are boat-like. Save the scooped zucchini for another dish. Shred your rotisserie chicken so that you have small chunks. Cut up your broccoli until it s similar sized. Preheat your over to 400 degrees Fahrenheit. Melt the butter in the microwave and pour the melted butter evenly into each zucchini boat. Place the zucchini in the oven for 20 minutes. Mix the bite sized chicken and broccoli in a bowl and add sour cream and the seasonings. The chicken and veggie mix should be evenly coated and somewhat sticky. Place this broccoli and chicken mixture into the cooked zucchini boats. Top with cheese and serve. This recipe has about 477 calories per serving. There is about 34 grams of fat per serving. This recipe has about five grams of net carbs. Each zucchini boat has about 30 grams of protein. Page 17
CAULIFLOWER RICE MUSHROOM RISOTTO S E R V E S : 2 C O O K I N G T I M E : 25 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 ¼ cup of parmesan 1 tbsp of olive oil Four medium white mushrooms Two cloves of garlic A cup of chicken broth One tsp of tarragon Eight florets of cauliflower ¼ cup of heavy cream Salt and pepper In a food processor, you ll need to gradually pulse your cauliflower into rice or couscous-sized pieces. Take your time so that you do not grind your cauliflower too small. Heat the olive oil in a pan, then add the garlic and mushrooms and heat them over medium heat so that they soften somewhat. Add in your riced cauliflower and the chicken broth and stir so that it mixes well with the mushrooms and garlic. Cover and simmer on low for seven minutes. Remove the cover and let the mixture cook for an additional seven to ten minutes or until the broth has evaporated significantly. Add in your heavy cream and stir. Next add in the parmesan and the other ingredients and serve immediately. This recipe has about 246 calories per serving. There is about 20 grams of fat per serving. This recipe has about six grams of net carbs. Each serving has about seven grams of protein. Page 18
ZOODLE LASAGNA S E R V E S : 4 C O O K I N G T I M E : 6 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 A large zucchini One pound of low-carb beef A cup of parmesan ½ tsp of oregano ½ tsp of basil One egg One tbsp of olive oil Two cloves of fresh garlic One tsp of chili powder Low-carb, low-sugar pasta sauce Two cups of mozarella Salt and pepper Spiralize your zucchini so that it forms thin strands that are similar to spaghetti. Heat the pasta sauce on the oven for about five minutes so that it s hot. Mince your garlic cloves. Make several meatballs out of your meat, garlic, the dry seasonings, and the egg. Heat your olive oil in a large pan. Brown your meatballs in the oil. This should take about five minutes. Drain each cooked meatball and add them to the heated sauce. Layer the sauce at the bottom of a baking dish, then add the zucchini, the meatball sauce mixture, the mozzarella in layers until you ve reached the top of the baking dish. Top the final layer with any remaining mozzarella and the parmesan. Bake for 30 minutes on 350 degrees Fahrenheit. Remove from the oven and slice into squares and serve. This recipe has about 261 calories per serving. There is about 12 grams of fat per serving. This recipe has about nine grams of net carbs. Each serving has about 24 grams of protein. Page 19
CHEESY ROASTED RED PEPPER AND GAR- LIC STUFFED CHICKEN S E R V E S : 2 C O O K I N G T I M E : 45 M I N D I F F I C U L T Y L E V E L : 6 / 1 0 Two tbsp of olive oil Two chicken breasts; boneless and skinless Ten leaves of fresh basil Eight slices of fresh mozzarella A roasted pepper Six garlic cloves First, preheat the oven to 400 degrees. Meanwhile, pound the chicken and butterfly them to prepare them to be stuffed. Fill each breast with a basil leaf, a slice of mozzarella, a clove of garlic, and a slice or two of red pepper. Close the chicken breast and drizzle it with olive oil. Season the chicken with all of the dried seasonings as well as the fresh oregano, and then place each breast into a glass baking sheet to bake for 40 minutes. One tsp of adobo One tsp of fresh oregano Salt and pepper to taste Each breast is about 300 calories. There are approximately 11 grams of fat in each serving. There are only six grams of carbs in each serving. Each breast contains 45 grams of protein. Page 20
CHICKEN FRIED STEAK WITH COUNTRY GRAVY S E R V E S : 4 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 6 / 1 0 Four ¼ lb of cube steaks Salt and pepper to taste ½ of a cup of heavy cream Two eggs Crushed pork rinds ½ of a cup of grated parmesan cheese 1 ½ tsp of onion powder 1 ½ tsp of garlic powder A pinch of cayenne Two tbsp of butter 12 ounces of breakfast sausage Three cloves of minced garlic 1 ½ cups of heavy cream Salt and pepper to taste Salt and pepper the steak on both sides. In a small bowl, combine the cream and the eggs to create a wash. In another large bowl, combine the crushed pork rinds with the parmesan cheese and the remaining dried spices (the onion powder, the garlic powder, and the cayenne). Heat enough oil to fry the steak in a cast iron skillet; about ¼ of an inch. Dip the steak in the egg wash, and then dip it in the crumb mixture. Fry until the outer layer is crispy, which should take about three minutes on each side, then let it drain. For the gravy you will need to melt the butter in a pan first. Then, cook the sausage. Once the sausage is browned, remove it from the pan. Sauté the garlic in the sausage drippings until it is fragrant, and then add the cream, the salt, and the pepper. Simmer the gravy until it begins to thicken, then place the sausage back in the gravy mixture and pour it over the steak to serve. There are 350 calories in this entire dish. It contains 13 grams of fat. There is about 23 grams of net crabs in this dish. The steak and gravy has about 34 grams of protein in each serving. Page 21
CROCKPOT TIKKA MASALA S E R V E S : 5 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 2 ½ lbs of chicken breast; diced into one inch cubes Two tbsp of olive oil Two tsp of garlic powder Three cloves of minced garlic One inch of grated ginger root Five tsp of garam masala Two tsp of smoked paprika Four tsp of salt Ten ounces of diced tomatoes Three tbsp of tomato paste One cup of heavy cream Once all of the chicken is chopped into small pieces, they can be placed in the crockpot along with the ginger and all of the dry spices. Add the tomatoes, the tomato paste, and ½ of a cup of coconut milk into the pot and mix the ingredients well. Cook on a low setting for six hours, or if you are lacking time, you can cook the masala on high for three hours. When the cooking time is complete, add the remaining coconut milk and the heavy cream to the chicken. Garnish with cilantro. A single serving of this dish is 493 calories. The tikka masala has 41 grams of fat. Each serving contains 5.8 net carbs. This dish has about 26 grams of protein per serving. One cup of coconut milk Fresh cilantro as a garnish Page 22
LEMON GARLIC SHRIMP PASTA S E R V E S : 4 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 A pound of low carb noodles or zoodles Two tbsp of butter Two tbsp of olive oil Four cloves of garlic Half of a lemon A pound of shrimp; raw Salt and pepper to taste Boil the noodles in water, drain, and place them into a frying pan. Roast the noodles until all of the excess water has evaporated, and then set them aside for later use. Heat the butter and the olive oil up in a skillet; then add the garlic and cook it until it is fragrant. Add lemon slices and the shrimp to the pan. Once the shrimp turn pink, season the dish and toss it well to coat the noodles. Garnish the dish with fresh basil. Fresh basil for garnish This dish only contains 360 calories. There are 21 grams of fat in this dish. About 3 ½ grams of carbs will be in each serving; of course that will vary based on the type of noodle that you use. There are 36 grams of protein per serving. Page 23
ITALIAN CHICKEN AND CAULIFLOWER RICE S E R V E S : 6 C O O K I N G T I M E : 45 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 Two chicken breasts A tbsp of olive oil 2 ½ ounces of mushrooms, sliced ¼ of a cup of mayonnaise Two cups of riced cauliflower ¼ of a cup of heavy cream ½ of a cup of vodka sauce One cup of mozzarella cheese that has been shredded A few tbsp of parmesan cheese Crushed pork rinds Salt, pepper, garlic powder, and oregano to taste Heat your oven to 375 degrees. Cook the chicken breasts in a frying pan, and then shred them into small bite-sized pieces. Combine the riced cauliflower and the heavy cream and cook it for about five minutes. Combine the mushrooms, the shredded chicken, and the mayonnaise. Mix the mushroom mixture in with the cauliflower mixture and season it with salt, pepper, garlic powder, and oregano. Once everything is well mixed, add in the vodka sauce. Press the mixture into the bottom of a baking dish, and then sprinkle it with the two types of cheese and top it with pork rind crumbs. Bake the dish for 20 minutes to create a cheesy dish that has a crispy topping. This chicken and rice dish has 300 calories per serving. There are 21 grams of fat in each serving. Only 2.5 carbs exist in a serving of this dish. 29 grams of protein are in each serving of this chicken dish. Page 24
ALMOND PESTO SALMON S E R V E S : 4 C O O K I N G T I M E : 30 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 Two tbsp olive oil ½ a cup of sliced almonds Two cloves of garlic A lemon One tsp of salt One tsp of parsley Four Atlantic salmon fillets that are about six ounces in size Four tbsp of butter A shallot First, create the almond pesto by combining the olive oil, the almonds, and the garlic in a food processor. Add the lemon, the parsley, and the salt, and then mix it will until it forms a paste. Heat the oil in a pan, then season the salmon and place it skin side down in the pan. Cook the salmon for about five minutes on each side. Baste the salmon in melted butter, then serve it over a salad of your choosing and place some shallots and pesto on top. If you prefer, riced cauliflower would be an excellent side for this dish as well. A six ounce piece of this salmon has 610 calories. There are 47 grams of fat in a serving. Six grams of net carbs are present in a serving of salmon. There are 38 grams of protein in each serving. Page 25
BEER BRAISED BISON MEATBALLS S E R V E S : 5 C O O K I N G T I M E : 4 0 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 One pound of ground bison or ground beef One egg 1/3 of a cup of almond flour One tsp of salt Dash of pepper ½ tsp of onion powder ½ tsp of all seasoning spice ½ tsp cocoa powder One tsp of Worcestershire sauce Oil for frying Mix together the meat, the egg, the flour, all of the dry seasonings, and the Worcestershire sauce. Create 15 meatballs out of the mixture. Heat the oil and sauté the meatballs for about three minutes per side. Once the meatballs are browned, remove them from the pan, and allow them to rest. Add two tbsp of butter and the onions into the same pan and sauté until slightly brown. Season the onions with salt and pepper, and then pour the stout into the pan. Add the meatballs and fully coat the in the sauce. Simmer the sauce and the meatballs for about 30 minutes. Remove from the heat and add two tbsp of butter to the gravy. Four tbsp of butter; divided One cup of sliced onions Salt and pepper to taste One cup of chocolate stout or beer of your choosing Three meatballs is approximately 315 calories There are 19 grams of fat per serving. Each serving has five grams of net carbs. There are 25 grams of protein in a single serving. Page 26
LOBSTER BISQUE S E R V E S : 4 C O O K I N G T I M E : 9 0 M I N D I F F I C U L T Y L E V E L : 5 / 1 0 24 ounces of lobster chunks, sautéed in butter Four cloves of garlic ½ of a red onion Two carrots Four celery stalks ½ of a cup of tomato paste One quart of seafood broth Two cups of white wine One tsp olive oil One cup of heavy cream Three bay leaves Salt and pepper to taste One tsp dried thyme One tsp xanthan gum Fresh lemon juice Finely chop the onions, the garlic, the celery, and the carrots. Sauté the onion and the garlic in a sauté pan until fragrant and browned slightly. Deglaze the pan with the white wine. Add the celery, the carrots, the broth, the tomato paste, and all of the dried spices to the pan. Allow the ingredients in the pan to simmer on low for an hour. Remove the bay leaves, and then add the cream. Bring to a simmer again, and then slowly add the xanthan gum to thicken the soup. Blend the soup using an immersion blender, and then add the lobster chunks to the soup. Serve with lemon juice and chives if you desire. This dish has 220 calories per serving. There are 15 grams of fat in a bowl of lobster bisque. One serving contains eight grams of carbs. There are 12 grams of protein per serving. Page 27
BACON CHEESE BURGER STACK S E R V E S : N I N E B U R G E R P A T T I E S C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 Two pounds of ground beef Eight slices of bacon ¼ a cup of grated cheddar cheese Two tbsp chopped chives One clove of minced garlic Salt, pepper, and onion powder to taste One tbsp of soy sauce One tsp of Worcestershire sauce Cook the bacon. Once cooked, drain on a paper towel. In a bowl combine the ground beef, a little more than half of the bacon, and the remainder of the ingredients. Form about eight to nine burgers out of the mixture and fry them in the skillet that the bacon was cooked in. It will taste best fried in bacon grease, so make hopefully you saved it. Serve with the cheese, the bacon, and any extra toppings that you desire. 443 calories are in one serving. 34.5 grams of fat are present in each burger and a half serving. There are only 1.2 net carbs in this burger. The burgers contain 29 grams of protein per serving. Page 28
CHICKEN AND VEGETABLES S E R V E S : 4 C O O K I N G T I M E : 4 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 Four boneless chicken breasts Two zucchinis One carrot Two daikon radishes ¼ of a cup of olive oil Two tbsp balsamic vinegar Salt and pepper to taste Preheat the oven to 350 degrees. Grease a baking pan, and arrange the chicken in the dish. Slice the vegetables and arrange them around the chicken. Whisk together the oil and the vinegar, and then pour it over the chicken and vegetables. Season the food, and then bake the dish for 30 minutes or longer; depending on the level of crispiness you want. 375 calories are in each serving. There are 32 grams of fat per serving. Two grams of net carbs are in each serving. This dish contains 22 grams of protein per serving. Page 29
MOCK SPLIT PEA SOUP S E R V E S : 12 S I N G L E C U P S E R V I N G S C O O K I N G T I M E : 7 0 M I N D I F F I C U L T Y L E V E L : 4 / 1 0 Diced ham or smoked turkey legs Four cups of low sodium chicken broth Four cups of water About a pound of cauliflower; fresh or frozen About a pound of green beans; fresh or frozen Two to three stalks of celery Salt and pepper to taste In a large pot, bring the ham, the broth, and the water to a boil. Reduce the heat and simmer for 30 minutes; if you are using turkey legs it will need 30 extra minutes. Add all of the vegetables to the pot, and then simmer for another 30 minutes. Puree the soup with an immersion blender, and then season it according to your taste. There are 124 calories in each cup of soup. There is four grams of fat in each serving. 3.5 grams of net carbs are in each cup of soup. Each serving contains 15 grams of protein. Page 30
SLOW COOKER PULLED PORK S E R V E S : T H I S R E C I P E M A K E S A B O U T T W E L V E S E R V I N G S OF P U L L E D P O R K C O O K I N G T I M E : 8 H O U R S IN T H E S L O W C O O K E R D I F F I C U L T Y L E V E L : 3 / 1 0 Three pounds of pork shoulder Two tsp of onion powder One tsp of black pepper One tsp of paprika Two tsp of salt One tsp of allspice One tsp of celery salt One tsp of mustard powder ½ cup of water If your pork is bone-in, then slice the pork into cuts so that you can remove this bone. Also, cut off any skin and save it for pork rinds later; pork rinds make a great keto friendly batter. Mix all of the spices and seasonings in a bowl. Vigorously rub the spice mixture into the meat chunks so that it s evenly coated. Add water to the slow cooker and place the seasoned cuts inside and cook for eight hours. After this time has elapsed, pull out the meat, and using a fork, shred it so that it more closely resembles pulled pork. Serve with a side like some cooked cauliflower rice or make lettuce leaf sandwiches. 265 calories are in each serving. There are 16 grams of fat per serving. One gram of net carbs is in each serving. This dish contains 20 grams of protein per serving. For more details and recipes, you can t go past The Keto Bundle: 200+ Full-Color, Mouth Watering Keto Recipes, 30 Day Meal Plan, and a lot more. Approved by a Certified Nutritionist with a Ketogenic Background. Click here to take a look Page 31