[2017] Ketogenic Diet Cookbook Page 14
Garlic Spinach Dip
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
6 bacon slices
5 ounces spinach
½ cup sour cream
8 ounces cream cheese, softened
1½ tablespoons fresh parsley, chopped
2. 5 ounces Parmesan cheese, grated
1 tablespoon lemon juice
Salt and ground black pepper, to taste
1 tablespoon garlic, minced
Directions:
Heat up a pan over medium heat, add the bacon, cook until crispy, transfer to paper towels, drain grease, crumble, and set aside in a bowl. Heat up the same pan with the bacon grease over medium heat, add the spinach, stir, cook for 2 minutes, and transfer to a bowl. In another bowl, mix the cream cheese with garlic, salt, pepper, sour cream, and parsley, and stir well. Add the bacon and stir again. Add the lemon juice and spinach, and stir. Add the Parmesan cheese and stir again. Divide this into ramekins, place in an oven at 350ºF, and bake for 25 minutes. Turn the oven to broil and broil for 4 minutes. Serve with crackers.
Nutrition: Calories - 345, Fat - 12, Fiber - 3, Carbs - 6, Protein - 11
Stuffed Mushrooms
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
¼ cup mayonnaise
1 teaspoon garlic powder
1 onion, peeled and chopped
24 ounces white mushroom caps
Salt and ground black pepper, to taste
1 teaspoon curry powder
4 ounces cream cheese, softened
¼ cup sour cream
½ cup queso blanco or Monterey Jack cheese, shredded
1 cup shrimp, cooked, peeled, deveined, and chopped
Directions:
In a bowl, mix the mayonnaise with the garlic powder, onion, curry powder, cream cheese, sour cream, Mexican cheese, shrimp, salt and pepper to taste, and whisk. Stuff the mushrooms with this mixture, place on a baking sheet, and cook in the oven at 350ºF for 20 minutes. Arrange on a platter and serve.
Nutrition: Calories - 244, Fat - 20, Fiber - 3, Carbs - 7, Protein - 14
Breadsticks
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 24
Ingredients:
3 tablespoons cream cheese, softened
1 tablespoon psyllium powder
¾ cup almond flour
2 cups mozzarella cheese, melted for 30 seconds in the microwave
1 teaspoon baking powder
1 egg
2 tablespoons Italian seasoning
Salt and ground black pepper, to taste
3 ounces cheddar cheese, grated
1 teaspoon onion powder
Directions:
In a bowl, mix the psyllium powder with almond flour, baking powder, salt, and pepper, and whisk. Add the cream cheese, melted mozzarella cheese, and egg, and stir using your hands until you obtain a dough. Spread this on a baking sheet, and cut into 24 sticks. Sprinkle with onion powder and Italian seasoning over them. Top with cheddar cheese, place in an oven at 350ºF, bake for 15 minutes, and serve.
Nutrition: Calories - 245, Fat - 12, Fiber - 5, Carbs - 3, Protein - 14
Italian Meatballs
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 16
Ingredients:
1 egg
Salt and ground black pepper, to taste
¼ cup almond flour
1 pound ground turkey
½ teaspoon garlic powder
2 tablespoons sundried tomatoes, cored and chopped
½ cup mozzarella cheese, shredded
2 tablespoons olive oil
2 tablespoon fresh basil, chopped
Directions:
In a bowl, mix the turkey with salt, pepper, egg, almond flour, garlic powder, sundried tomatoes, mozzarella, and basil, and stir well. Shape 12 meatballs, heat up a pan with the oil over medium-high heat, drop meatballs, and cook them for 2 minutes on each side. Arrange on a platter and serve.
Nutrition: Calories - 80, Fat - 6, Fiber - 3, Carbs - 5, Protein - 7
Parmesan Wings
Preparation time: 10 minutes
Cooking time: 24 minutes
Servings: 6
Ingredients:
6-pound chicken wings, cut in half
Salt and ground black pepper, to taste
½ teaspoon Italian seasoning
2 tablespoons butter
½ cup Parmesan cheese, grated
A pinch of red pepper flakes
1 teaspoon garlic powder
1 egg
Directions:
Arrange the chicken wings on a lined baking sheet, place in an oven at 425ºF, and bake for 17 minutes. In a blender, mix the butter with the cheese, egg, salt, pepper, pepper flakes, garlic powder, and Italian seasoning, and blend well. Take the chicken wings out of the oven, flip them, turn oven to broil, and broil them for 5 minutes. Take the chicken pieces out of the oven again, pour sauce over them, toss to coat well, broil for 1 minute, and serve.
Nutrition: Calories - 134, Fat - 8, Fiber - 1, Carbs - 0. 5, Protein - 14
Cheese Sticks
Preparation time: 1 hour and 10 minutes
Cooking time: 20 minutes
Servings: 16
Ingredients:
2 eggs, whisked
Salt and ground black pepper, to taste
8 mozzarella string cheese pieces, cut in half
1 cup Parmesan cheese, grated
1 tablespoon Italian seasoning
½ cup olive oil
1 garlic clove, peeled and minced
Directions:
In a bowl, mix the Parmesan cheese with salt, pepper, Italian seasoning, and garlic, and stir well. Put the whisked eggs in another bowl. Dip the mozzarella sticks in the egg mixture, then in the cheese mixture. Dip them again in the egg mixture, then in Parmesan cheese mixture, and keep them in the freezer for 1 hour. Heat up a pan with the oil over medium-high heat, add the cheese sticks, fry them until they are golden on one side, flip, and cook them the same way on the other side. Arrange them on a platter and serve.
Nutrition: Calories - 140, Fat - 5, Fiber - 1, Carbs - 3, Protein - 4
Broccoli Sticks
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 20
Ingredients:
1 egg
2 cups broccoli florets
⅓ cup cheddar cheese, grated
¼ cup onion, peeled and chopped
⅓ cup panko bread crumbs
⅓ cup Italian bread crumbs
2 tablespoons fresh parsley, chopped
A drizzle of olive oil
Salt and ground black pepper, to taste
Directions:
Heat up a pot with water over medium heat, add the broccoli, steam for 1 minute, drain, chop, and put into a bowl. Add the egg, cheddar cheese, panko, Italian bread crumbs, salt, pepper, and parsley, and stir well. Shape sticks out of this mixture using your hands and place them on a baking sheet that you’ve greased with olive oil. Place in an oven at 400ºF, and bake for 20 minutes. Arrange on a platter and serve.
Nutrition: Calories - 100, Fat - 4, Fiber - 2, Carbs - 7, Protein - 7
Bacon Delight
Preparation time: 15 minutes
Cooking time: 1 hour and 20 minutes
Servings: 16
Ingredients:
½ teaspoon ground cinnamon
2 tablespoons erythritol
16 bacon slices
1 tablespoon coconut oil
3 ounces dark chocolate
1 teaspoon maple extract
Directions:
In a bowl, mix the cinnamon with the erythrito and stir. Arrange the bacon slices on a lined baking sheet and sprinkle cinnam
on mixture over them. Flip the bacon slices and sprinkle the cinnamon mixture over them again. Place in an oven at 275ºF and bake for 1 hour. Heat up a pot with the oil over medium heat, add the chocolate, and stir until it melts. Add the maple extract, stir, take off the heat, and set aside to cool. Take the bacon strips out of the oven, let them cool down, dip each in chocolate mixture, place them on a parchment paper, and let them cool down completely. Serve cold.
Nutrition: Calories - 150, Fat - 4, Fiber - 0. 4, Carbs - 1. 1, Protein - 3
Taco Cups
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 30
Ingredients:
1 pound ground beef
2 cups cheddar cheese, shredded
¼ cup water
Salt and ground black pepper, to taste
2 tablespoons cumin
2 tablespoons chili powder
Pico de gallo, for serving
Directions:
Divide spoonfuls of cheddar cheese on a lined baking sheet, place in an oven at 350ºF, and bake for 7 minutes. Let the cheese to cool down for 1 minute, transfer them to mini cupcake molds, and shape them into cups. Heat up a pan over medium-high heat, add the beef, stir, and cook until it browns. Add the water, salt, pepper, cumin, and chili powder, stir, and cook for 5 minutes. Divide into cheese cups, top with pico de gallo, transfer them all to a platter, and serve.
Nutrition: Calories - 140, Fat - 6, Fiber - 0, Carbs - 6, Protein - 15
Chicken Egg Rolls
Preparation time: 2 hours and 10 minutes
Cooking time: 15 minutes
Servings: 12
Ingredients:
4 ounces blue cheese
2 cups chicken, cooked, and diced
Salt and ground black pepper, to taste
2 green onions, chopped
2 celery stalks, diced
½ cup tomato sauce
½ teaspoon erythritol
12 egg roll wrappers
Vegetable oil
Directions:
In a bowl, mix the chicken meat with the blue cheese, salt, pepper, green onions, celery, tomato sauce, and sweetener, stir well, and keep in the refrigerator for 2 hours. Place the egg wrappers on a working surface, divide chicken mixture on them, roll, and seal edges. Heat up a pan with vegetable oil over medium-high heat, add the egg rolls, cook until they are golden, flip, and cook on the other side as well. Arrange on a platter and serve them.
Nutrition: Calories - 220, Fat - 7, Fiber - 2, Carbs - 6, Protein - 10
Cheese Fries
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 cup marinara sauce
8 ounces queso blanco, patted dried, and sliced into fries
2 ounces tallow
Directions:
Heat up a pan with the tallow over medium-high heat. Add the halloumi pieces, cover, cook for 2 minutes on each side, and transfer to paper towels. Drain the excess grease, transfer them to a bowl, and serve with marinara sauce on the side.
Nutrition: Calories - 200, Fat - 16, Fiber - 1, Carbs - 1, Protein - 13
Jalapeño Crisps
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 20
Ingredients:
3 tablespoons olive oil
5 jalapeños, sliced
8 ounces Parmesan cheese, grated
½ teaspoon onion powder
Salt and ground black pepper, to taste
Tabasco sauce, for serving
Directions:
In a bowl, mix the jalapeño slices with salt, pepper, oil, and onion powder, toss to coat, and spread on a lined baking sheet. Place in an oven at 450ºF and bake for 15 minutes. Take the jalapeño slices out of the oven, and let them cool down. In a bowl, mix the pepper slices with the cheese, and press well. Arrange all slices on another lined baking sheet, place in an oven again, and bake for 10 minutes. Let the jalapeños to cool down, arrange on a plate, and serve with Tabasco sauce on the side.
Nutrition: Calories - 50, Fat - 3, Fiber - 0. 1, Carbs - 0. 3, Protein - 2
Cucumber Cups
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 24
Ingredients:
2 cucumbers, peeled, cut into ¾-inch slices, and some of the seeds scooped out
½ cup sour cream
Salt, and ground white pepper, to taste
6 ounces smoked salmon, flaked
⅓ cup fresh cilantro, chopped
2 teaspoons lime juice
1 tablespoon lime zest
A pinch of cayenne pepper
Directions:
In a bowl, mix the salmon with salt, pepper, cayenne, sour cream, lime juice, and zest, and cilantro, and stir well. Fill each cucumber cup with this salmon mixture, arrange on a platter, and serve.
Nutrition: Calories - 30, Fat - 11, Fiber - 1, Carbs - 1, Protein - 2
Caviar Salad
Preparation time: 6 minutes
Cooking time: 0 minutes
Servings: 16
Ingredients:
8 eggs, hard-boiled, peeled, and mashed with a fork
4 ounces black caviar
4 ounces red caviar
Salt and ground black pepper, to taste
1 onion, peeled and diced
¾ cup mayonnaise
Toast baguette slices, for serving
Directions:
In a bowl, mix the mashed eggs with the mayonnaise, salt, pepper, and onion, and stir well. Spread the egg mixture on toasted baguette slices, and top each with caviar.
Nutrition: Calories - 122, Fat - 8, Fiber - 1, Carbs - 4, Protein - 7
Marinated Kebabs
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 red bell pepper, seeded, and cut into chunks
1 green bell pepper, seeded, and cut into chunks
1 orange bell pepper, seeded, and cut into chunks
2 pounds sirloin steak, cut into medium-sized cubes
4 garlic cloves, peeled and minced
1 onion, peeled and cut into chunks
Salt and ground black pepper, to taste
2 tablespoons Dijon mustard
2, and ½ tablespoons Worcestershire sauce
¼ cup tamari sauce
¼ cup lemon juice
½ cup olive oil
Directions:
In a bowl, mix the Worcestershire sauce with salt, pepper, garlic, mustard, tamari, lemon juice, and oil, and whisk. Add the beef, bell peppers, and onion to this mixture, toss to coat, and set aside for a few minutes. Arrange the bell pepper, meat, and onion on skewers, alternating colors, place them on a preheated grill over medium-high heat, cook for 5 minutes on each side, transfer to a platter, and serve.
Nutrition: Calories - 246, Fat - 12, Fiber - 1, Carbs - 4, Protein - 26
Zucchini Rolls
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 24
Ingredients:
2 tablespoons olive oil
3 zucchini, sliced thin
24 fresh basil leaves
2 tablespoons fresh mint, chopped
1⅓ cup ricotta cheese
Salt and ground black pepper, to taste
¼ cup fresh basil, chopped
Tomato sauce, for serving
Directions:
Brush the zucchini slices with the olive oil, season with salt and pepper on both sides, place them on preheated grill over medium heat, cook them for 2 minutes, flip, and cook for another 2 minutes. Place the zucchini slices on a plate, and set aside. In a bowl, mix the ricotta with the chopped basil, mint, salt, and pepper, and stir well. Spread this over the zucchini slices, divide the basil leaves as well, roll, and serve as an appetizer with some tomato sauce on th
e side.
Nutrition: Calories - 40, Fat - 3, Fiber - 0. 3, Carbs - 1, Protein - 2
Green Crackers
Preparation time: 10 minutes
Cooking time: 24 hours
Servings: 6
Ingredients:
2 cups flaxseeds, ground
2 cups flaxseeds, soaked overnight, and drained
4 bunches kale, chopped
1 bunch fresh basil, chopped
½ bunch celery, chopped
4 garlic cloves, peeled and minced
⅓ cup olive oil
Directions:
In a food processor, mix the ground flaxseed with celery, kale, basil, and garlic, and blend well. Add the oil, and soaked flaxseed, and blend again. Spread this on a tray, cut into medium crackers, introduce in a dehydrator, and dry for 24 hours at 115ºF, turning them halfway. Arrange them on a platter and serve.
Nutrition: Calories - 100, Fat - 1, Fiber - 2, Carbs - 1, Protein - 4