[2017] Ketogenic Diet Cookbook Page 17
Nutrition: Calories - 200, Fat - 3, Fiber - 2, Carbs - 4, Protein - 14
Garlicky Mussels
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
2 pound mussels, debearded and scrubbed
2 garlic cloves, peeled and minced
1 tablespoon butter
A splash of lemon juice
Directions:
Put some water in a pot, add the mussels, bring to a boil over medium heat, cook for 5 minutes, take off the heat, discard any unopened mussels, and transfer them to a bowl. In another bowl, mix the butter with garlic and lemon juice, whisk, and heat up in the microwave for 1 minute. Pour over mussels and serve.
Nutrition: Calories - 50, Fat - 1, Fiber - 0, Carbs - 0. 5, Protein - 2
Fried Calamari with Spicy Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
1 squid, cut into medium rings
A pinch of cayenne pepper
1 egg, whisked
2 tablespoons coconut flour
Salt and ground black pepper, to taste
Coconut oil for frying
1 tablespoons lemon juice
4 tablespoons mayonnaise
1 teaspoon sriracha sauce
Directions:
Season the squid rings with salt, pepper, and cayenne pepper, and put them in a bowl. In another bowl, mix the egg with salt, pepper, and coconut flour, and whisk. Dredge the calamari rings in the egg mixture. Heat up a pan with enough coconut oil over medium heat, add the calamari rings, cook them until they become golden brown on both sides. Transfer to paper towels, drain the excess grease, and put in a bowl. In another bowl, mix the mayonnaise with the lemon juice and sriracha sauce, stir well, and serve the calamari rings with this sauce on the side.
Nutrition: Calories - 345, Fat - 32, Fiber - 3, Carbs - 3, Protein - 13
Baked Calamari and Shrimp
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 1
Ingredients:
8 ounces calamari, cut into medium rings
7 ounces shrimp, peeled and deveined
1 eggs
3 tablespoons coconut flour
1 tablespoon coconut oil
2 tablespoons avocado, chopped
1 teaspoon tomato paste
1 tablespoon mayonnaise
A splash of Worcestershire sauce
1 teaspoon lemon juice
2 lemon slices
Salt and ground black pepper, to taste
½ teaspoon turmeric
Directions:
In a bowl, whisk the egg with the coconut oil. Add the calamari rings and shrimp, and toss to coat. In another bowl, mix the flour with salt, pepper, and turmeric and stir. Dredge the calamari and shrimp in this mixture, place everything on a lined baking sheet, place in an oven at 400ºF, and bake for 10 minutes. Flip the calamari and shrimp, and bake for 10 minutes. In a bowl, mix the avocado with the mayonnaise and tomato paste, and mash using a fork. Add the Worcestershire sauce, lemon juice, salt, and pepper, and stir well. Divide the calamari and shrimp on plates and serve with the sauce and lemon slices on the side.
Nutrition: Calories - 368, Fat - 23, Fiber - 3, Carbs - 10, Protein - 34
Octopus Salad
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 2
Ingredients:
21 ounces octopus, rinsed
Juice of 1 lemon
4 celery stalks, chopped
3 ounces olive oil
Salt and ground black pepper, to taste
4 tablespoons fresh parsley, chopped
Directions:
Put the octopus in a pot, add enough water to cover them, cover the pot, bring to a boil over medium heat, cook for 40 minutes, drain, and set aside to cool down. Chop the octopus and put it in a salad bowl. Add the celery stalks, parsley, oil, and lemon juice, and toss well. Season with salt and pepper, toss again, and serve.
Nutrition: Calories - 140, Fat - 10, Fiber - 3, Carbs - 6, Protein - 23
Clam Chowder
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 4
Ingredients:
1 cup celery stalks, chopped
Salt and ground black pepper, to taste
1 teaspoon ground thyme
2 cups chicken stock
14 ounces canned baby clams
2 cups heavy cream
1 cup onion, peeled and chopped
12 bacon slices, chopped
Directions:
Heat up a pan over medium heat, add the bacon slices, brown them, transfer the bacon to a bowl, reserving the bacon grease in the pan. Heat up the pan again, add the celery and onion, stir, and cook for 5 minutes. Transfer everything, including the bacon, to a slow cooker with the baby clams, salt, pepper, stock, thyme, and cream, stir, and cook on high for 2 hours. Divide into bowls and serve.
Nutrition: Calories - 420, Fat - 22, Fiber - 0, Carbs - 5, Protein - 25
Flounder and Shrimp
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
For the seasoning:
2 teaspoons onion powder
2 teaspoons dried thyme
2 teaspoons sweet paprika
2 teaspoons garlic powder
Salt and ground black pepper, to taste
½ teaspoon allspice
1 teaspoon dried oregano
A pinch of cayenne pepper
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
A pinch of ground cinnamon
For the etouffee:
2 shallots, peeled and chopped
1 tablespoon butter
8 ounces bacon, sliced
1 green bell pepper, seeded and chopped
1 celery stalk, chopped
2 tablespoons coconut flour
1 tomato, cored and chopped
4 garlic cloves, peeled and minced
8 ounces shrimp, peeled, deveined, and chopped
2 cups chicken stock
1 tablespoon coconut milk
½ cup fresh parsley, chopped
1 teaspoon Tabasco sauce
Salt and ground black pepper, to taste
For the flounder:
4 flounder fillets
2 tablespoons butter
Directions:
In a bowl, mix the paprika with thyme, garlic powder, onion powder, salt, pepper, oregano, allspice, cayenne pepper, cloves, nutmeg, and cinnamon, and stir. Reserve 2 tablespoons of this mixture, rub the flounder with the rest, and set aside. Heat up a pan over medium heat, add the bacon, stir, and cook for 6 minutes. Add the celery, bell pepper, shallots, and 1 tablespoon butter, stir, and cook for 4 minutes. Add the tomato and garlic, stir, and cook for 4 minutes. Add the coconut flour and reserved seasoning, stir, and cook for 2 minutes. Add the chicken stock and bring to a simmer. Heat up another pan with 2 tablespoons butter over medium-high heat, add the fish, cook for 2 minutes, flip, and cook for 2 minutes. Add the shrimp to the pan with the stock, stir, and cook for 2 minutes. Add the parsley, salt, pepper, coconut milk, and Tabasco sauce, stir, and take off the heat. Divide fish on plates, top with the shrimp sauce, and serve.
Nutrition: Calories - 200, Fat - 5, Fiber - 7, Carbs - 4, Protein - 20
Shrimp Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 pound shrimp, peeled and deveined
Salt and ground black pepper, to taste
2 tablespoons lime juice
3 endives, leaves separated
3 tablespoons fresh parsley, chopped
1 tablespoon fresh tarragon, chopped
1 tablespoon lemon juice
2 tablespoons mayonnaise
1 teaspoon lime zest
½ cup sour cream
Directions:
In a bowl, mix the shrimp with salt, pepper, and olive oil, toss to coat, and spread them on a lined baking sheet. Place the shrimp in the oven at 400ºF, and bake for 10 minutes. Add the shrimp to a bowl with the lime juice, toss them to coat, and set aside. In a bowl, mix the mayonnaise with sour cream, lime zest, lemon juice, salt, pepper, tarragon, mint, and parsley, and stir well. Chop shrimp, add this to salad dressing, toss to coat everything, spoon into the endive leaves, and serve.
Nutrition: Calories - 200, Fat - 11, Fiber - 2, Carbs - 1, Protein - 13
Fiery Oysters
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
12 oysters, shucked
Juice of 1 lemon
Juice from 1 orange
Zest from 1 orange
Juice from 1 lime
Zest from 1 lime
2 tablespoons ketchup
1 Serrano chili pepper, chopped
1 cup tomato juice
½ teaspoon fresh ginger, grated
¼ teaspoon garlic, minced
Salt, to taste
¼ cup olive oil
¼ cup fresh cilantro, chopped
¼ cup scallions, chopped
Directions:
In a bowl, mix the lemon juice, orange juice, orange zest, lime juice, lime zest, ketchup, chili pepper, tomato juice, ginger, garlic, oil, scallions, cilantro, and salt, and stir well. Spoon this onto oysters and serve them.
Nutrition: Calories - 100, Fat - 1, Fiber - 0, Carbs - 2, Protein - 5
Salmon Rolls
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
2 nori sheets
1 small avocado, pitted, peeled, and diced
6 ounces smoked salmon, sliced
4 ounces cream cheese
1 cucumber, sliced
1 teaspoon wasabi paste
Picked ginger, for serving
Directions:
Place the nori sheets on a sushi mat. Divide salmon slices avocado, and cucumber slices on them. In a bowl, mix the cream cheese with the wasabi paste and stir well. Spread this over cucumber slices, roll the nori sheets, press well, cut each into 6 pieces, and serve with pickled ginger.
Nutrition: Calories - 80, Fat - 6, Fiber - 1, Carbs - 2, Protein - 4
Salmon Skewers
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
12 ounces salmon fillet, cubed
1 onion, peeled and cut into chunks
½ red bell pepper, seeded and cut in chunks
½ green bell pepper, seeded and cut in chunks
½ orange bell pepper, seeded and cut in chunks
Juice from 1 lemon
Salt and ground black pepper, to taste
A drizzle of olive oil
Directions:
Thread skewers with the onion, bell peppers, and salmon cubes. Season them with salt and pepper, drizzle them with oil and lemon juice, and place them on preheated grill over medium-high heat. Cook for 4 minutes on each side, divide on plates, and serve.
Nutrition: Calories - 150, Fat - 3, Fiber - 6, Carbs - 3, Protein - 8
Grilled Shrimp
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound shrimp, peeled and deveined
1 tablespoon lemon juice
1 garlic clove, peeled and minced
½ cup fresh basil leaves
1 tablespoon pine nuts, toasted
2 tablespoons Parmesan cheese, grated
2 tablespoons olive oil
Salt and ground black pepper, to taste
Directions:
In a food processor, mix the Parmesan cheese with the basil, garlic, pine nuts, oil, salt, pepper, and lemon juice, and blend well. Transfer this to a bowl, add the shrimp, toss to coat, and set aside for 20 minutes. Thread skewers with the marinated shrimp, place them on preheated grill over medium-high heat, cook for 3 minutes, flip, and cook for 3 minutes. Arrange on plates and serve.
Nutrition: Calories - 185, Fat - 11, Fiber - 0, Carbs - 2, Protein - 13
Calamari Salad
Preparation time: 30 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
2 long red chilies, chopped
2 small red chilies, chopped
2 garlic cloves, peeled and minced
3 green onions, chopped
1 tablespoon balsamic vinegar
Salt and ground black pepper, to taste
Juice of 1 lemon
6 pounds calamari hoods, tentacles set aside
3. 5 ounces olive oil
3 ounces arugula, for serving
Directions:
In a bowl, mix the red chilies, green onions, vinegar, garlic, salt, pepper, lemon juice, and half of the oil, and stir well. Place the calamari and tentacles in a bowl, season with salt, and pepper, drizzle the rest of the oil, toss to coat, and place on preheated grill over medium-high heat. Cook for 2 minutes on each side, and transfer to the chili marinade. Toss to coat, and set aside for 30 minutes. Arrange the arugula on plates, top with the calamari and its marinade, and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 2, Carbs - 2, Protein - 7
Cod Salad
Preparation time: 2 hours and 10 minutes
Cooking time: 20 minutes
Servings: 8
Ingredients:
2 cups jarred pimiento peppers, chopped
2 pounds salt cod
1 cup fresh parsley, chopped
1 cup Kalamata olives, pitted and chopped
6 tablespoons capers
¾ cup olive oil
Salt and ground black pepper, to taste
Juice from 2 lemons
4 garlic cloves, peeled and minced
2 celery stalks, chopped
½ teaspoon red chili flakes
1 escarole head, leaves separated
Directions:
Put the cod in a pot, add the water to cover, bring to a boil over medium heat, boil for 20 minutes, drain, and cut into medium chunks. Put the cod in a salad bowl, add the peppers, parsley, olives, capers, celery, garlic, lemon juice, salt, pepper, olive oil, and chili flakes, and toss to coat. Arrange the escarole leaves on a platter, add cod salad, and serve.
Nutrition: Calories - 240, Fat - 4, Fiber - 2, Carbs - 6, Protein - 9
Sardine Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
5 ounces canned sardines in oil
1 tablespoons lemon juice
1 small cucumber, chopped
½ tablespoon mustard
Salt and ground black pepper, to taste
Directions:
Drain the sardines, put them in a bowl, and mash them using a fork. Add the salt, pepper, cucumber, lemon juice, and mustard, stir well, and serve cold.
Nutrition: Calories - 200, Fat - 20, Fiber - 1, Carbs - 0, Protein - 20
Italian Clams Delight
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
½ cup butter
36 clams, scrubbed
1 teaspoon red pepper flakes
1 teaspoon fresh parsley, chopped
5 garlic cloves, peeled and minced
1 tablespoon dried oregano
2 cups white wine
Directions:
&
nbsp; Heat up a pan with the butter over medium heat, add the garlic, stir, and cook for 1 minute. Add the parsley, oregano, wine, and pepper flakes, and stir well. Add the clams, stir, cover, and cook for 10 minutes. Discard any unopened clams, ladle the clam mixture into bowls, and serve.
Nutrition: Calories - 224, Fat - 15, Fiber - 2, Carbs - 3, Protein - 4
Orange-glazed Salmon
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 lemons, sliced
1 pound wild salmon, skinless and cubed
¼ cup balsamic vinegar
¼ cup orange juice
1 teaspoon coconut oil
⅓ cup no-sugar added orange marmalade
Directions:
Heat up a pot over medium heat, add the vinegar, orange juice, and marmalade, stir well, bring to a simmer for 1 minute, reduce temperature, cook until it thickens a bit, and take off the heat. Arrange the salmon, and lemon slices on skewers, and brush them on one side with the orange glaze. Brush a kitchen grill with coconut oil and heat up over medium heat. Place salmon kebabs on grill with glazed side down, and cook for 4 minutes. Flip the kebabs, brush them with the rest of the orange glaze, cook for 4 minutes, and serve.