[2017] Ketogenic Diet Cookbook Page 18
Nutrition: Calories - 160, Fat - 3, Fiber - 2, Carbs - 1, Protein - 8
Tuna and Chimichurri Sauce
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
½ cup fresh cilantro, chopped
⅓ cup olive oil
2 tablespoons olive oil
1 onion, peeled and chopped
3 tablespoon balsamic vinegar
2 tablespoons fresh parsley, chopped
2 tablespoons fresh basil, chopped
1 jalapeño pepper, chopped
1 pound sushi-grade tuna steak
Salt and ground black pepper, to taste
1 teaspoon red pepper flakes
1 teaspoon fresh thyme, chopped
A pinch of cayenne pepper
3 garlic cloves, peeled and minced
2 avocados, pitted, peeled, and sliced
6 ounces baby arugula
Directions:
In a bowl, mix the ⅓ cup oil with jalapeño, vinegar, onion, cilantro, basil, garlic, parsley, pepper flakes, thyme, cayenne, salt, and pepper, whisk, and set aside. Heat up a pan with the rest of the oil over medium-high heat, add the tuna, season with salt, and pepper, cook for 2 minutes on each side, transfer to a cutting board, set aside to cool, and slice. Mix the arugula with half of the chimichurri mixture and toss to coat. Divide the arugula on plates, top with tuna slices, drizzle the rest of the chimichurri sauce, and serve with avocado slices on the side.
Nutrition: Calories - 186, Fat - 3, Fiber - 1, Carbs - 4, Protein - 20
Salmon Bites with Chili Sauce
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1¼ cups coconut, desiccated, and unsweetened
1 pound salmon, skinless and cubed
1 egg
Salt and ground black pepper, to taste
1 tablespoon water
⅓ cup coconut flour
3 tablespoons coconut oil
For the sauce:
¼ teaspoon agar
3 garlic cloves, peeled and chopped
¾ cup water
4 red chili peppers, chopped
¼ cup balsamic vinegar
½ cup stevia
A pinch of salt
Directions:
In a bowl, mix the flour with salt, and pepper, and stir. In another bowl, whisk the egg and 1 tablespoon water. Put the coconut in a third bowl. Dip the salmon cubes in flour, then in egg, and finally in coconut, and place them on a plate. Heat up a pan with the coconut oil over medium-high heat, add the salmon bites, cook for 3 minutes on each side, and transfer them to paper towels. Heat up a pan with ¾ cup water over high heat, sprinkle with the agar, and bring to a boil. Cook for 3 minutes, and take off the heat. In a blender, mix the garlic with the chilies, vinegar, stevia, and a pinch of salt, and blend well. Transfer this to a small pan, and heat up over medium-high heat. Stir, add the agar mixture, and cook for 3 minutes. Serve the salmon bites with chili sauce on the side.
Nutrition: Calories - 50, Fat - 2, Fiber - 0, Carbs - 4, Protein - 2
Irish Clams
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 pounds clams, scrubbed
3 ounces pancetta
1 tablespoon olive oil
3 tablespoons butter
2 garlic cloves, peeled and minced
1 bottle infused cider
Salt and ground black pepper, to taste
Juice of ½ lemon
1 green apple, cored and chopped
2 thyme sprigs, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the pancetta, brown for 3 minutes, and reduce temperature to medium. Add the butter, garlic, salt, pepper, and shallot, stir, and cook for 3 minutes. Increase the heat again, add the cider, stir well, and cook for 1 minute. Add the clams and thyme, cover pan, and simmer for 5 minutes. Discard any unopened clams, add the lemon juice and apple pieces, stir, and divide into bowls. Serve hot.
Nutrition: Calories - 100, Fat - 2, Fiber - 1, Carbs - 1, Protein - 20
Seared Scallops with Walnuts and Grapes
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound scallops
3 tablespoons olive oil
1 shallot, peeled and chopped
3 garlic cloves, peeled and minced
2 cups spinach
1 cup chicken stock
1½ cups red grapes, cut into halves
¼ cup walnuts, toasted and chopped
1 tablespoon butter
Salt and ground black pepper, to taste
Directions:
Put the romanesco in a food processor, blend, and transfer to a bowl. Heat up a pan with 2 tablespoons oil over medium-high heat, add the shallot and garlic, stir, and cook for 1 minute. Add the romanesco, spinach, and 1 cup stock, stir, cook for 3 minutes, blend using an immersion blender, and take off the heat. Heat up another pan with 1 tablespoon oil, and the butter over medium-high heat, add the scallops, season with salt and pepper, cook for 2 minutes, flip, and sear for 1 minute. Divide romanesco mixture on plates, add the scallops on the side, top with walnuts and grapes, and serve.
Nutrition: Calories - 300, Fat - 12, Fiber - 2, Carbs - 6, Protein - 20
Oysters with Pico De Gallo
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
18 oysters, scrubbed
½ cup fresh cilantro, chopped
2 tomatoes, cored and chopped
1 jalapeño pepper, chopped
¼ cup onion, diced
Salt and ground black pepper, to taste
½ cup Monterey Jack cheese, shredded
2 limes, cut into wedges
Juice from 1 lime
Directions:
In a bowl, mix the onion with jalapeño, cilantro, tomatoes, salt, pepper, and lime juice, and stir well. Place the oysters on a preheated grill over medium-high heat, cover grill, and cook for 7 minutes until they open. Transfer the oysters to a heatproof dish, discarding any unopened ones. Top the oysters with cheese, and place under a preheated broiler for 1 minute. Arrange the oysters on a platter, top each with tomatoes mixture, and serve with lime wedges.
Nutrition: Calories - 70, Fat - 2, Fiber - 0, Carbs - 1, Protein - 1
Grilled Squid with Guacamole
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 medium squids, tentacles separated and tubes scored lengthwise
A drizzle of olive oil
Juice from 1 lime
Salt and ground black pepper, to taste
For the guacamole:
2 avocados, pitted, peeled, and chopped
Fresh coriander, chopped
2 red chilies, chopped
1 tomato, cored and chopped
1 onion, peeled and chopped
Juice from 2 limes
Directions:
Season the squid and tentacles with salt, pepper, drizzle some olive oil, and massage well. Place on preheated grill over medium-high heat score side down, and cook for 2 minutes. Flip and cook for 2 minutes, and transfer to a bowl. Add the juice from 1 lime, toss to coat, and keep warm. Put the avocado in a bowl and mash using a fork. Add the coriander, chilies, tomato, onion, and juice from 2 limes, and stir well everything.
Divide the squid on plates, top with guacamole, and serve.
Nutrition: Calories - 500, Fat - 43, Fiber - 6, Carbs - 7, Protein - 20
Shrimp and Cauliflower
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 tablespoon butter
1 cauliflower head, separated into florets
1 pound shrimp, peeled and deveined
¼ cup coconut milk
8 ounces mushrooms, chopped
A pinch of red pepper flakes
Salt and ground black pepper, to taste
2 garlic cloves, peeled and minced
4 bacon slices
½ cup beef stock
1 tablespoon fresh parsley, diced
1 tablespoon fresh chives, chopped
Directions:
Heat up a pan over medium-high heat, add the bacon, cook until crispy, transfer to paper towels, and leave aside. Heat up another pan with 1 tablespoon bacon fat over medium-high heat, add the shrimp, cook for 2 minutes on each side, and transfer to a bowl. Heat up the pan again over medium heat, add the mushrooms, stir, and cook for 3-4 minutes. Add the garlic and pepper flakes, stir, and cook for 1 minute. Add the beef stock, salt, pepper, and return shrimp to pan as well. Stir, cook until everything thickens a bit, take off the heat, and keep warm. Meanwhile, put cauliflower in a food processor, and mince it. Place this into a heated pan over medium-high heat, stir, and cook for 5 minutes. Add the butter and butter, stir, and blend using an immersion blender. Add the salt and pepper to taste, stir, and divide into bowls. Top with shrimp mixture, and serve with parsley and chives.
Nutrition: Calories - 245, Fat - 7, Fiber - 4, Carbs - 6, Protein - 20
Salmon Stuffed with Shrimp
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 2
Ingredients:
2 salmon fillets
A drizzle of olive oil
5 ounces tiger shrimp, peeled, deveined, and chopped
6 mushrooms, chopped
3 green onions, chopped
2 cups spinach
¼ cup macadamia nuts, toasted and chopped
Salt and ground black pepper, to taste
A pinch of nutmeg
¼ cup mayonnaise
Directions:
Heat up a pan with the oil over medium-high heat, add the mushrooms, onions, salt, and pepper, stir, and cook for 4 minutes. Add the macadamia nuts, stir, and cook for 2 minutes. Add the spinach, stir, and cook for 1 minute. Add the shrimp, stir, and cook for 1 minutes. Take off heat, set aside for a few minutes, add the mayonnaise, and nutmeg, and stir well. Make an incision lengthwise in each salmon fillet, sprinkle salt, and pepper, divide the spinach and shrimp mixture into incisions, and place on a working surface. Heat up a pan with a drizzle of oil over medium-high heat, add the stuffed salmon, skin side down, cook for 1 minutes, reduce temperature, cover pan, and cook for 8 minutes. Broil for 3 minutes, divide on plates, and serve.
Nutrition: Calories - 430, Fat - 30, Fiber - 3, Carbs - 7, Protein - 50
Mustard-glazed Salmon
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 1
Ingredients:
1 salmon fillet
Salt and ground black pepper, to taste
2 tablespoons mustard
1 tablespoon coconut oil
1 tablespoon maple extract
Directions:
In a bowl, mix the maple extract with the mustard, and whisk. Season the salmon with salt and pepper, and brush the salmon with half of the mustard mixture. Heat up a pan with the oil over medium-high heat, place the salmon flesh side down, and cook for 5 minutes. Brush the salmon with the rest of the mustard mixture, transfer to a baking dish, place in an oven at 425ºF, bake for 15 minutes, and serve.
Nutrition: Calories - 240, Fat - 7, Fiber - 1, Carbs - 5, Protein - 23
Salmon with Arugula and Cabbage
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
3 cups ice water
2 teaspoons sriracha sauce
4 teaspoons stevia
3 scallions, chopped
Salt and ground black pepper, to taste
2 teaspoons flaxseed oil
4 teaspoons apple cider vinegar
3 teaspoons avocado oil
4 medium salmon fillets
4 cups baby arugula
2 cups cabbage, shredded
1½ teaspoon Jamaican jerk seasoning
¼ cup sunflower seeds, toasted
2 cups watermelon radish, julienned
Directions:
Put ice water in a bowl, add the scallions, and set aside. In another bowl, mix the sriracha sauce with stevia, and stir well. Transfer 2 teaspoons of this mixture to a bowl, and mix with half of the avocado oil, flaxseed oil, vinegar, salt, and pepper, and whisk. Sprinkle the jerk seasoning over the salmon, rub with sriracha, and stevia mixture, and season with salt, and pepper. Heat up a pan with the rest of the avocado oil over medium-high heat, add the salmon, flesh side down, cook for 4 minutes, flip, and cook for 4 minutes, and divide on plates. In a bowl, mix the radishes with cabbage, and arugula. Add the salt, pepper, sriracha, and vinegar mixture, and toss well. Add this to salmon fillets, drizzle the remaining sriracha, and stevia sauce all over, and top with sunflower seeds and drained scallions.
Nutrition: Calories - 160, Fat - 6, Fiber - 1, Carbs - 1, Protein - 12
Scallops with Fennel Sauce
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
6 scallops
1 fennel bulb, trimmed, leaves chopped, and cut into wedges
Juice of ½ lime
1 lime, cut into wedges
Zest from 1 lime
1 egg yolk
3 tablespoons butter, melted, and heated up
½ tablespoons olive oil
Salt and ground black pepper, to taste
Directions:
Season the scallops with salt, and pepper, put in a bowl, and mix with half of the lime juice, and half of the zest, and toss to coat. In a bowl, mix the egg yolk with some salt and pepper and the rest of the lime juice and lime zest, and whisk. Add the melted butter and fennel wedges and stir. Brush the fennel wedges with oil, place on heated grill over medium-high heat, cook for 2 minutes, flip, and cook for 2 minutes. Add the scallops on the grill, cook for 2 minutes, flip, and cook for 2 minutes. Divide the fennel, and scallops on plates, drizzle fennel, and butter mixture, and serve with lime wedges on the side.
Nutrition: Calories - 400, Fat - 24, Fiber - 4, Carbs - 12, Protein - 25
Salmon with Lemon Relish
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 2
Ingredients:
2 medium salmon fillets
Salt and ground black pepper, to taste
A drizzle of olive oil
1 shallot, peeled and chopped
1 tablespoon lemon juice
1 lemon
¼ cup olive oil
2 tablespoons fresh parsley, diced
Directions:
Brush the salmon fillets with a drizzle of olive oil, sprinkle with salt and pepper, place on a lined baking sheet, place in an oven at 400ºF, and bake for 1 hour. Meanwhile, put the shallot in a bowl, add the 1 tablespoon lemon juice, salt, and pepper, stir, and set aside for 10 minutes. Cut the lemon into thin wedges. Add this to shallots with the parsley and ¼ cup olive oil, and stir. Take the salmon out of the oven, break into medium pieces, and serve with the lemon relish on the side.
Nutrition: Calories - 200, Fat - 10, Fiber - 1, Carbs - 5, Protein - 20
Mussel Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
2 pounds mussels
28 ounces canned crushed tomatoes
28 ounces canned diced tomatoes
2 cup chicken stock
1 teaspoon red pepper flakes
3 garlic cloves, peeled and
minced
½ cup fresh parsley, chopped
1 onion, peeled and chopped
Salt and ground black pepper, to taste
1 tablespoon olive oil
Directions:
Heat up a Dutch oven with the oil over medium-high heat, add the onion, stir, and cook for 3 minutes. Add the garlic and red pepper flakes, stir, and cook for 1 minute. Add the tomatoes and stir. Add the chicken stock, salt, and pepper, stir, and bring to a boil. Add the rinsed mussels, salt, and pepper, cook until they open, discard any unopened ones, and mix with parsley. Stir, divide into bowls, and serve.
Nutrition: Calories - 250, Fat - 3, Fiber - 3, Carbs - 2, Protein - 8
Swordfish with Mango Salsa
Preparation time: 10 minutes
Cooking time: 6 minutes