1) Chicken Parmesan (Low-Carb, Keto)
One of the first things I gave up when I reached 330 pounds was Italian cuisine. I had no idea that I could prepare a beloved Italian dish that suited my Keto/Primal diet! This chicken has a wonderful flavor and a lovely crisp exterior. Even among non-Keto diners, this meal is a hit.
DIRECTIONS
- Set the oven to 350 degrees.
- Use foil to cover a baking sheet.
- To get thinner pieces, cut the chicken breasts in half.
- Combine Italian seasoning, grated parmesan, and almond meal or flour.
- In a another bowl, whisk the egg.
- After coating it with the “breading,” dip the chicken in the egg.
On a baking sheet, put the “breaded” chicken breasts. - Bake for 25 to 30 minutes, or until an internal temperature of 160°F is reached.
- Remove from the oven, then evenly distribute sauce and mozzarella over each slice.
- Bake cheese until it melts.
- Serve!
INGREDIENTS
- 1 pound of skinless, boneless chicken breast
- 1/3 cup flour or 1/3 cup almond meal
- Grated parmesan cheese, one-third cup
- Italian seasoning, one teaspoon
- 1 egg
- mozzarella cheese, 4 ounces
- a half cup of marinara sauce Rao’s Homemade Roasted Garlic, which I used
2) Stuffed Bell Peppers (Vegetarian or Beef)
On a chilly day, this is a good dinner option. Peppers of any color may be used. The most attractive combination is one of each color, however many people find that red tastes better. The fact that you may bake it for a while before eating is nice, and it doesn’t take too long to prepare. It’s wonderful to sip some wine and watch TV while you wait for the oven timer after the hastily prepared dinner. The rice in the stuffing can be left out and served separately as an alternative.
DIRECTIONS
- Set the oven’s temperature to 200°C (375°F).
- Cut the peppers in half, going through the stem completely. In other words, instead of lying on their bottoms, the peppers will subsequently lie on their sides. To create a lovely open dish for the filling, scoop off the pepper’s seeds and any white parts.
- It’s a good idea to start the rice cooking by bringing the water to a boil before beginning the filling.
- Sauté the pine nuts, onion, and garlic in a deep frying pan over medium heat until semi-soft (the pine nuts should brown slightly).
- You can roast your cumin seeds while they are sautéing. Although it is not technically necessary, this step gives the food an unrivaled warm, smoky flavor and is quite easy to perform. Place a small frying pan or pot on a heat that is very hot. As the seeds toast, pour them into the pan and shake it. If your burner is hot, you can finish this in under a minute. They’ll darken and burst in a flash. As soon as you notice this beginning to happen, take them off the heat.
- Add your spices, including the cumin seeds, along with the chopped mushrooms and tofu (if using). You might cook the ground beef separately and then add it to the sauce at the very end if you’re using it. Add the tomatoes, corn, cooked rice, cumin seeds, and other seasonings once the mushrooms have softened somewhat (approximately 5 minutes). This mixture should be thoroughly blended before cooking for a further few minutes.
- Pour a thin layer of water into the baking dish’s bottom (a dish large enough to hold 6 pepper halves). Place the peppers into the dish, then fill each one with the filling, rounding the tops slightly. The dish should be covered with foil and baked for 15 minutes. Remove the foil after 15 minutes, increase the heat up a little, and put the peppers back in the oven for another 15 minutes, or until the tops begin to brown and the peppers begin to wither. Within the final five minutes, you can add the shredded cheese.
INGREDIENTS
- three peppers
- 1 box (12 ounces) of tofu, cut into bite-sized pieces (or cooked ground beef)
- 1 (12 ounce) box of sliced mushrooms (browner the better)
- 1 cup of tomatoes in stew (in their sauce,you can also used diced tomatoes)
- 2 cups of corn
- Pine nuts, half a cup
- 1 little onion
- Garlic cloves, two
- 1 cup of cooked basmati rice 1 cup of mozzarella cheese (or cheddar cheese, if you like) (as you wish)
- 2 teaspoons of ground cumin
- one tablespoon of chili powder (Pili-Pili)
- Cumin seeds, two teaspoons
- Pepper and salt
3) Keto Rainbow Pizza
Low-carb cauliflower crust is topped with low-carb vegetables in this keto-style veggie pizza.
DIRECTIONS
- Set oven to 450 degrees Fahrenheit.
- On a sheet tray, arrange the tomatoes, sliced carrots, bell peppers, and red onions in four distinct rows. Salt the vegetables and then drizzle the oil over them. For 10-15 minutes, or until softened and just starting to brown, roast the vegetables in the oven. Set apart for cooling.
- Pizza crust made of cauliflower is covered in tomato sauce, then shredded mozzarella is added on top. Onions should be evenly distributed over the pizza, then carrot, peppers, and tomatoes. Put the pizza back in the oven and bake for an additional 6 to 8 minutes, or until the cheese is melted. Season with dried oregano and crushed red pepper.
- Remove from the oven, then top with fresh parsley. Slice and serve right away.
- Per-Serving Nutritional Information.
- 302 calories.
- 23 grams of total fat.
- 7 grams of saturated fat.
- 13 grams of carbohydrates total.
- 5 grams of sugars.
- 15 grams of protein.
- 3,328 milligrams of sodium.
- 119 milligrams of cholesterol.
- 4 grams of fiber.
- 9 grams of net carbs.
INGREDIENTS
- For 1 pizza dough, use a keto cauliflower crust.
- Cherry tomatoes, 1/4 cup
- 12 tiny carrot, thinly chopped into rounds after being peeled.
- Yellow bell pepper sliced to 1 inch (approximately 1/6 of a yellow pepper)
- thinly sliced 1/4 of a tiny red onion
- Extra virgin olive oil, 2 tablespoons
- 1 kosher salt tsp.
- 3 tablespoons of tomato sauce without sugar
- 13 cup of low-moisture, full-fat mozzarella cheese crumbled
- a dash of crushed red pepper flakes and one teaspoon dried oregano for decoration
- a tbsp. of minced parsley
4) Keto Turkey Sandwich with Cranberry Relish
This keto-friendly bread baked with almond flour is used to make turkey sandwiches.
DIRECTIONS
- Regarding the keto bread: Set the oven to 375 degrees Fahrenheit. Leave a 2-inch overlap on the two longest sides of a 9×5 inch nonstick loaf pan when lining it with parchment paper.
- Almond flour, baking powder, baking soda, kosher salt, 1 tablespoon poppy seeds, and 1 tablespoon toasted sesame seeds should all be combined in a large basin. Place aside.
- Add the egg whites and cream of tartar to the bowl of a stand mixer with the whisk attachment. The egg whites are combined and whisked until firm peaks form.
- Whisk the egg yolks, cooled coconut oil, and lemon juice together in a small bowl. Small batches of the dry ingredients should be added to the wet mixture before combining the two with a rubber spatula. A fairly thick paste will result from the combination. To make sure that the liquid and dry components are combined equally, make careful to break up any flour clumps with the spatula.
- A third of the whipped egg whites should be added to the flour mixture, and the whites should be gently folded into the batter. Fold in another third of the egg whites after adding them. The batter should not include any pieces at this point, but the leftover white and yellow portions of the egg whites will prevent the batter from combining entirely.
- Fill the prepared pan with the batter. The remaining 1/2 teaspoon of flaky sea salt, together with the remaining poppy and sesame seeds, are sprinkled over the batter. Bake for 30-35 minutes, or until the toothpick inserted in the center comes out clean, and the top is golden brown.
- After allowing the bread to cool in the pan for 10 minutes, take it to a sheet tray to finish cooling for at least 30 minutes. Serve after cutting into slices. (10 slices total).
- The keto cranberry relish contains: The cranberries should be processed in a small food processor with all the other ingredients until they are broken up into small pieces but still have a coarse texture. To taste, add salt to the relish. Refrigerate after placing in an airtight container. Add additional fresh dill as a garnish when serving.
- Regarding the keto turkey sandwich Sprinkle a little salt on the lettuce to taste. If preferred, toast the bread. Each slice of bread should have the cranberry relish spread on one side. Slices of turkey, brie, and seasoned lettuce should all be placed on one piece of bread. Add the last slice of bread, cranberry relish side up, on top. After securing the sandwich with two skewers, cut the sandwich in half on the bias. Serve right away.
- Per-Serving Nutritional Information.
- 711 calories.
- 54 grams of total fat.
- 21 grams of saturated fat.
- 14 grams of carbohydrates total.
- 3 grams of sugars.
- 48 grams of protein.
- 1,923 milligrams of sodium.
- 378 mg of cholesterol.
- 6 grams of fiber.
- 8 grams of net carbs.
INGREDIENTS
A TURKEY SANDWICH
- 2 pieces of keto-friendly bread (see recipe)
- cranberry sauce, 1 teaspoon and 1 tablespoon (see recipe)
- 3 fresh slices of turkey breast (about 1 ounce)
- 34 ounces of finely sliced brie cheese
- 4 leaves of small gem lettuce, to taste, with flaky sea salt
IN AID OF THE KETO BREAD
- 2 cups of almond flour, extra-fine
- 1 teaspoon of baking soda
- a half-teaspoon of baking soda
- kosher salt, 1 1/2 tablespoons
- 0.5 teaspoons and 1 tablespoon of poppy seed
- 1 1/2 tablespoons of roasted sesame seeds
- Eight big eggs, divided
- 18 milligrams of cream of tartar
- 13 cup of slightly cooled, refined coconut oil
- 1/8 cup lemon juice
- 12 teaspoon sea salt, flaky
CRANBERRY RELISH FOR THE KETO
- 12 cup defrosted frozen cranberries without additional sugar
- two teaspoons of dill, plus additional for garnish
- 2 tablespoons of kosher salt and creamy whole grain mustard, to taste
5) Cinnamon Flax Muffins
Another flax dish from the Atkins website that I can easily make because I detest baking! You could still benefit greatly from flax even if you are not following a low-carb diet. With butter or cream cheese, I adore them. To me, they taste like bran muffins. also not very sweet.
DIRECTIONS
- The eggs should be forked in a medium bowl. Oil, syrup, water, and vanilla are all beat in.
- The other dry ingredients should be combined, then added to the egg mixture. Observe for five minutes.
- Into nine muffin tins, spoon (lined with papers).
- Bake for 15 to 18 minutes at 350. When you press on them, they will be browned and appear to be set.
- After placing on a cooling rack, store in the refrigerator.
INGREDIENTS
- 3 eggs
- 14 cup of canola oil, barely
- a quarter cup sugar-free syrup, like Da Vinci
- water in 2 tablespoons
- a teaspoon of vanilla
- flax seed meal, 1 cup
- a half-teaspoon of baking soda
- a half-teaspoon of baking powder
- two teaspoons of cinnamon (yes, 2 Tablespoons)
6) My Famous Bacon Wrapped Jalapenos (Poppers)
Always a request at any party or event I’m asked to, but only for spice enthusiasts. For those of you who can’t handle the heat, I can easily swap out the jalepenos for green peppers! They sell out quickly, so I typically prepare two batches.
DIRECTIONS
- Mix With a blender or spoon, add softened cream cheese to the final five elements, whichever is most convenient for you!
- heat the oven to 375 degrees.
- Cut the jalapenos in half lengthwise, remove the seeds, and fill with the remaining ingredients (be SURE to rinse your hands after every couple jalepenos with soap and warm water – or your hands will get burned by juices).
- Fill jalepenos with a cream cheese mixture that is slightly too full (about a Tbs. each).
- Add extra freshly cracked pepper to the top of the wrap after adding a slice of bacon, if desired.
- Bacon will be fully cooked after 25 minutes of baking, no matter how crispy you want it. You may also choose to broil the final five minutes.
INGREDIENTS
- 8 hot peppers
- Cream cheese, 8 ounces (softened)
- 16 bacon slices (1 pkg)
- minced garlic, 1 14 tablespoons
- one teaspoon of cumin or taco seasoning
- half a teaspoon of oregano
- fresh cilantro, 3 teaspoons
- 1/4 teaspoon each of salt and pepper
Learn more: How to Make Coffee