guide for keto diet: keto dinner

Showing posts with label keto dinner. Show all posts

Showing posts with label keto dinner. Show all posts

Friday, 23 November 2018

Rosemary Roasted Pork with Cauliflower ... Keto Low Carb Dinner

Layali November 23, 2018 0

Rosemary Roasted Pork with Cauliflower ... Keto Low Carb Dinner

Rosemary Roasted Pork with Cauliflower

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

• 1 ½ pounds boneless pork tenderloin

• 1 tablespoon coconut oil
• 1 tablespoon fresh chopped rosemary
• Salt and pepper
• 1 tablespoon olive oil
• 2 cups cauliflower florets

Instructions:

1. Rub the pork with coconut oil, then season with rosemary, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat.

3. Add the pork and cook for 2 to 3 minutes on each side until browned.
4. Sprinkle the cauliflower in the skillet around the pork.
5. Reduce the heat to low, then cover the skillet and cook for 8 to 10 minutes until the pork is cooked through.
6. Slice the pork and serve with the cauliflower.

Nutrition Info

300 calories
15.5g fat
37g protein
3g carbs
1.5g fiber
1.5g net carbs

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Sesame-Crusted Tuna with Green Beans ... Keto Low Carb Dinner

Layali November 23, 2018 0

Sesame-Crusted Tuna with Green Beans ... Keto Low Carb Dinner

Sesame-Crusted Tuna with Green Beans

Servings: 4
Prep Time: 15 minutes
Cook Time: 5 minutes

Ingredients:

• ¼ cup white sesame seeds
• ¼ cup black sesame seeds
• 4 (6-ounce) ahi tuna steaks
• Salt and pepper
• 1 tablespoon olive oil
• 1 tablespoon coconut oil
• 2 cups green beans

Instructions:

1. Combine the two types of sesame seeds in a shallow dish.
2. Season the tuna with salt and pepper.

3. Dredge the tuna in the sesame seed mixture.
4. Heat the olive oil in a skillet to high heat then add the tuna.
5. Cook for 1 to 2 minutes until seared then turn and sear on the other side.
6. Remove the tuna from the skillet and let the tuna rest while you reheat the skillet with the coconut oil.
7. Fry the green beans in the oil for 5 minutes then serve with sliced tuna.

Nutrition Info

380 calories
19g fat
44.5g protein
8g carbs
3g fiber
5g net carbs

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Chicken Cordon Bleu with Cauliflower ... Keto Low Carb Dinner

Layali November 23, 2018 2

Chicken Cordon Bleu with Cauliflower

Servings: 4
Prep Time: 10 minutes
Cook Time: 45 minutes

Ingredients:

• 4 boneless chicken breast halves (about 12 ounces)
• 4 slices deli ham
• 4 slices Swiss cheese
• 1 large egg, whisked well
• 2 ounces pork rinds
• ¼ cup almond flour
• ¼ cup grated parmesan cheese
• ½ teaspoon garlic powder
• Salt and pepper
• 2 cups cauliflower florets

Instructions:

1. Preheat the oven to 350°F and line a baking sheet with foil.
2. Sandwich the chicken breast halves between pieces of parchment and pound flat.

3. Lay the pieces out and top with sliced ham and cheese.
4. Roll the chicken up around the fillings then dip in the beaten egg.
5. Combine the pork rinds, almond flour, parmesan, garlic powder, salt and pepper in a food processor and pulse into fine crumbs.

6. Roll the chicken rolls in the pork rind mixture then place on the baking sheet.
7. Toss the cauliflower with melted butter then add to the baking sheet.
8. Bake for 45 minutes until the chicken is cooked through.
Serve with Brussels sprouts and Keto ketchup.

Enjoy!

Nutrition Info

420 calories
23.5g fat
45g protein
7g carbs
2.5g fiber
4.5g net carbs

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Cheddar-Stuffed Burgers with Zucchini ... Keto Low Carb Dinner

Layali November 23, 2018 0

Cheddar-Stuffed Burgers with Zucchini ... Keto Low Carb Dinner

Cheddar-Stuffed Burgers with Zucchini

Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

• 1 pound ground beef (80% lean)
• 2 large eggs
• ¼ cup almond flour
• 1 cup shredded cheddar cheese
• Salt and pepper
• 2 tablespoons olive oil
• 1 large zucchini, halved and sliced

Instructions:

1. Combine the beef, egg, almond flour, cheese, salt, and pepper in a bowl.
2. Mix well, then shape into four even-sized patties.

3. Heat the oil in a large skillet over medium-high heat.
4. Add the burger patties and cook for 5 minutes until browned.
5. Flip the patties and add the zucchini to the skillet, tossing to coat with oil.

6. Season with salt and pepper and cook for 5 minutes, stirring the zucchini occasionally.
7. Serve the burgers with your favorite toppings and the zucchini on the side.

Nutrition Info
470 calories
29.5g fat
47g protein
4.5g carbs
1.5g fiber
3g net carbs

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Grilled Pesto Salmon with Asparagus ... Keto Low Carb Dinner

Layali November 23, 2018 0

Grilled Pesto Salmon with Asparagus ... Keto Low Carb Dinner

Grilled Pesto Salmon with Asparagus

Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes

Ingredients:

• 4 (6-ounce) boneless salmon fillets
• Salt and pepper
• 1 bunch asparagus, ends trimmed
• 2 tablespoons olive oil
• ¼ cup basil pesto

Instructions:
1. Preheat a grill to high heat and oil the grates.
2. Season the salmon with salt and pepper, then spray with cooking spray.

3. Grill the salmon for 4 to 5 minutes on each side until cooked through.
4. Toss the asparagus with oil and grill until tender, about 10 minutes.
5. Spoon the pesto over the salmon and serve with the asparagus.

Nutrition Info:

300 calories
17.5g fat
34.5g protein
2.5g carbs
1.5g fiber
1g net carbs

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Thursday, 6 September 2018

How To Make Zucchini Taco Shells | Keto Recipes

Layali September 06, 2018 0

How To Make Zucchini Taco Shells | Keto Recipes

Servings: 4 people
PREP TIME: 15 MINS
Cooking: 40minutes
TOTAL TIME: 1 HOUR 05 MINS
CUISINE: American
Keyword: Zucchini, taco, shells
Easy recipe
5 carbs per serving

INGREDIENTS

3 grated small zucchini

Salt to taste

Black pepper

1/4 c. almond flour

1/2 c. grated Cheddar cheese

1 Egg,

1/4 tsp garlic powder

1/4 tsp xanthan gum
Topping ( we use scrambled eggs, tomatoes and lettuce)

DIRECTIONS

Preheat oven to 400 degrees F (200 degrees C).

In a medium bowl combine grated zucchini, almond flour, cheddar, egg, parsley, xanthan gum, garlic powder, pepper and salt to taste.

Scoop 1/4-cup portions of the mixture onto the baking sheet, then press each gently.

Bake at 400 degrees F for 40 minutes until the tortillas are browned and crisp.

Let cool slightly, then add a topping of choice.

Serve and enjoy!

Note: you can add mozzarella.

Nutrition Value: Total

Calories 550
Protein 21
Carbohydrates 20
Fat 22
Sodium 105

Per serving:

Calories 138
Protein 5
Carbohydrates 5
Fat 6
Sodium 26

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Thursday, 26 July 2018

Quick & Easy Keto Kale Avocado Salad

Layali July 26, 2018 0

Quick & Easy Keto Kale Avocado Salad

Total Time: 30 minutes
Serving Size: 2

Ingredients:

1 medium avocado, peel and cut into cubes
2 tbsp pine nuts
2 tbsp olive oil
1/2 small orange juice
1/2 lime juice
2 cups kale, chopped
1/4 tsp black pepper
1/2 tsp sea salt

Directions:

Heat 2-liter water into the pot.
Add salt and kale into the pot and cook for 10-20 minutes.

Drain kale well and set aside to cool.
Add kale, avocado, and pine nuts into the mixing bowl and toss well.
Season salad with pepper and salt.
In a small bowl, mix together oil, orange juice, and lime juice and pour over
salad.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 379
Fat 34 g
Carbohydrates 9.8 g
Sugar 3 g
Protein 5.3 g
Cholesterol 0 mg
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Quick & Easy Keto Creamy Celery Soup

Layali July 26, 2018 0

Quick & Easy Keto Creamy Celery Soup

Total Time: 40 minutes
Serving Size: 4

Ingredients:

6 large celery stalks, chopped
1 tbsp lime juice
1 tsp dried dill
2 cups water
1 tsp olive oil
1 cup coconut milk
1 onion, sliced
1/2 tsp black pepper
1 tsp salt

Directions:

Heat olive oil in a saucepan over medium heat.
Add onion and sauté for 3-4 minutes.
Add celery and cook for 3 minutes.

Add water and salt and simmer for 30 minutes over medium heat.
Using blender puree the soup until smooth.
Again simmer for 5 minutes.
Season with lemon juice, pepper, and dill.
Serve hot and enjoy.

Nutritional Value (Amount per Serving):

Calories 178
Fat 15.7 g
Carbohydrates 10 g
Sugar 4.7 g
Protein 2.5 g
Cholesterol 0 mg

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Quick & Easy Keto Delicious Taco Salad

Layali July 26, 2018 0

Quick & Easy Keto Delicious Taco Salad

Total Time: 15 minutes
Serving Size: 4

Ingredients:

4 cups iceberg lettuce, chopped
1/2 avocado, sliced
1/2 cup hemp seeds
1/2 tbsp chili powder
1/2 cup macadamia nuts
1/2 cup almonds
1 cup salsa
Pepper
Salt

Directions:

In a large bowl, add macadamia nuts and almonds.
Cover nuts with water and soak for 2 hours. Drain well.
Add soaked nuts and chili powder into the food processor and grind them into a coarse.
Add hemp seed into the nut mixture and stir well.
Add nut mixture into the mixing bowl with remaining ingredients and toss well.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 334
Fat 30.10 g
Carbohydrates 3.95 g
Sugar 4 g
Protein 11.6 g
Cholesterol 0 mg

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Easy & Healthy Keto Brussels sprouts

Layali July 26, 2018 1

Easy & Healthy Keto Brussels sprouts

Total Time: 10 minutes
Serving Size: 1

Ingredients:

6 Boiled Brussels sprouts, trimmed and cut in half
1 tbsp parmesan cheese, grated
1 tsp olive oil
1/2 tsp apple cider vinegar
1/8 tsp black pepper
Pinch of salt

Directions:

Add Brussels sprouts, olive oil, apple cider vinegar, black pepper, and salt into the mixing bowl and toss well.
Sprinkle parmesan cheese and combine well.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 112
Fat 6.5 g
Carbohydrates 10.9 g
Sugar 2.5 g
Protein 5.8 g
Cholesterol 4 mg

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Quick & Easy Keto Basil Cheese Green Beans

Layali July 26, 2018 0

Quick & Easy Keto Basil Cheese Green Beans

Total Time: 20 minutes
Serving Size: 3

Ingredients:

1 lb fresh green beans, trimmed
2 tbsp parmesan cheese, grated
3/4 tsp dried basil
1 tbsp olive oil
1/4 tsp black pepper
1/4 tsp salt

Directions:

Preheat the oven to 425 F.
Spread green beans onto the baking tray. Toss with olive oil.
Season with basil, pepper, and salt.
Roast in preheated oven for 10 minutes.
Sprinkle with parmesan cheese and serve.

Nutritional Value (Amount per Serving):

Calories 112
Fat 6.4 g
Carbohydrates 10.9 g
Sugar 2.1 g
Protein 4.8 g
Cholesterol 5 mg

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Quick & Easy Keto Creamy Garlic Cheese Mushrooms

Layali July 26, 2018 0

Quick & Easy Keto Creamy Garlic Cheese Mushrooms

Total Time: 10 minutes
Serving Size: 4

Ingredients:

8 oz mushrooms, sliced
1 tsp Italian seasoning
2 oz cream cheese
1/4 cup parmesan cheese, grated
1/2 cup heavy cream
2 garlic clove, minced
1 tbsp olive oil
2 tbsp butter
1/4 tsp pepper
1/2 tsp salt

Directions:

Heat butter and olive oil into the pan over medium heat.
Add garlic and mushrooms and sauté until tender.
Add heavy cream, Italian seasoning, cream cheese, parmesan cheese, pepper,
and salt. Stir until sauce smooth.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 272
Fat 25.1 g
Carbohydrates 3.4 g
Sugar 1.1 g
Protein 11.3 g
Cholesterol 68 mg

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Quick & Easy Keto Artichoke Spinach Casserole

Layali July 26, 2018 0

Quick & Easy Keto Artichoke Spinach Casserole

Total Time: 40 minutes
Serving Size: 12

Ingredients:

16 large eggs
1/2 tsp red pepper, crushed
1/2 tsp thyme, diced
1 garlic cloves, minced
1/4 cup onion, shaved
1/2 cup ricotta cheese
1/2 cup parmesan cheese
1 cup cheddar cheese, shredded
10 oz frozen spinach, thawed and drain well
14 oz can artichoke hearts, drained and cut into pieces
1/4 cup coconut milk
1 tsp salt

Directions:

Preheat the oven to 350 F.

Spray baking dish with cooking spray.

In a large bowl, whisk together eggs and coconut milk.

Add spinach and artichoke into the egg mixture.

Add all remaining ingredients except ricotta cheese and stir well to combine.

Pour egg mixture into the prepared baking dish.

Spread ricotta cheese evenly over the egg mixture.

Bake in preheated oven for 30 minutes.

Serve warm and enjoy.

Nutritional Value (Amount per Serving):

Calories 205
Fat 13.7 g
Carbohydrates 4.9 g
Sugar 1.5 g
Protein 15.9 g
Cholesterol 266 mg

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Wednesday, 25 July 2018

Quick & Easy Keto Baked Egg Skillet

Layali July 25, 2018 0

Quick & Easy Keto Baked Egg Skillet

Total Time: 30 minutes
Serving Size: 3

Ingredients:

4 eggs
1 ripe avocado, sliced
10 oz Rotel tomatoes
Pepper
Salt

Directions:

Preheat the oven to 400 F.

Spray medium pan with cooking spray.

Add tomatoes to the pan and simmer over medium heat.

Arrange sliced avocado over the tomatoes in a circle.
Slowly put each egg between the avocado slices.

Season with black pepper and salt.

Place pan in preheated oven and bake for 10 minutes.

Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 235
Fat 19 g
Carbohydrates 9.7 g
Sugar 0.8 g
Protein 9.3 g
Cholesterol 218 mg

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Easy & Quick Low Carb Mushroom Spinach Quiche

Layali July 25, 2018 0

Easy & Quick Low Carb Mushroom Spinach Quiche

Total Time: 45 minutes
Serving Size: 6

Ingredients:

1 cup mozzarella cheese, shredded
1/2 tsp garlic powder
1/3 cup parmesan cheese, shredded
1/2 cup water
1/2 cup heavy cream
6 large eggs
2 provolone cheese slices
8 oz can mushroom, sliced
10 oz frozen spinach, thawed and drained
Pepper
Salt

Directions:

Spray pie dish with cooking spray.

Spread spinach into the prepared pie dish.

Spread sliced mushrooms over the spinach.

Arrange cheese slices over the mushrooms.

Whisk together eggs, water, and heavy cream. Mix in parmesan, pepper, garlic powder, and salt.

Pour egg mixture over spinach and mushrooms mixture.

Top with mozzarella cheese and bake at 350 F for 40 minutes.

Cut into pieces and serve.

Nutritional Value (Amount per Serving):

Calories 227
Fat 15.8 g
Carbohydrates 4.6 g
Sugar 0.7 g
Protein 17.3 g
Cholesterol 218 mg

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Healthy & Easy Keto Egg Salad

Layali July 25, 2018 0

Healthy & Easy Egg Salad

Total Time: 20 minutes
Serving Size: 4

Ingredients:

6 hard-boiled eggs, peel and chop
1 tsp curry powder
1/2 cup keto mayonnaise

Directions:

Add all ingredients into the mixing bowl and toss well.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 211
Fat 16.4 g

Carbohydrates 7.8 g
Sugar 2.4 g
Protein 8.6 g
Cholesterol 253 mg

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Quick & Easy Delicious Keto Slaw

Layali July 25, 2018 0

Quick & Easy Delicious Keto Slaw

Total Time: 25 minutes
Serving Size: 3

Ingredients:

2 garlic cloves, minced
1 tbsp olive oil
2 tbsp tamari
1 tsp vinegar
1 tsp chili paste
1/2 cup macadamia nuts, chopped
4 cups green cabbage, shredded

Directions:

Toss shredded cabbage in a pan with tamari, chili paste, olive oil, and vinegar on medium-low heat.

Add garlic and stir for 1 minute.

Cover and let sit for 5 minutes.

Add chopped nuts and stir everything well to combine.

Cook for another 5 minutes.

Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 240
Fat 22 g
Carbohydrates 10.5 g
Sugar 4.7 g
Protein 4.5 g
Cholesterol 1 mg

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Quick & Easy Keto Cabbage Zucchini Salad

Layali July 25, 2018 0

Quick & Easy Keto Cabbage Zucchini Salad

Total Time: 15 minutes
Serving Size: 10

Ingredients:

1 medium zucchini, spiralized
1 tsp stevia
1/3 cup rice vinegar
3/4 cup olive oil
1 cup almonds, sliced
1 cup sunflower seeds shelled
1 lb cabbage, shredded

Directions:

Chop spiralized zucchini into small pieces and set aside.

In large mixing bowl, combine together cabbage, almonds, and sunflower seeds. Stir in zucchini.

In a small bowl, mix together oil, stevia, and vinegar. Whisk well and pour over
vegetables.

Toss salad well and place in refrigerator for 2 hours.

Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 225
Fat 21.1 g
Carbohydrates 6.8 g
Sugar 2.3 g
Protein 3.8 g
Cholesterol 0 mg

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Quick & Easy Keto Creamy Mushroom Soup

Layali July 25, 2018 0

Quick & Easy Keto Creamy Mushroom Soup

Total Time: 30 minutes
Serving Size: 4

Ingredients:

1/2 onion, diced
1 1/2 cup mushrooms, diced
1/2 tsp olive oil
1/4 tsp salt
1 tsp onion powder
1 2/3 cup coconut milk
2 cups cauliflower florets
1/4 tsp black pepper

Directions:

Add cauliflower, coconut milk, onion powder, pepper, and salt in a saucepan.

Cover and bring to boil over medium heat.
Reduce heat to low and simmer for 8 minutes.

Using blender puree the soup until smooth.

Heat oil in a saucepan over high heat.
Add onion and mushrooms and sauté for 8 minutes.

Add cauliflower mixture to sautéed mushrooms. Bring to boil.

Cover and simmer for 10 minutes.

Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 261
Fat 24.6 g
Carbohydrates 10.8 g
Sugar 5.8 g
Protein 4.3 g
Cholesterol 0 mg

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Quick & Easy Keto Creamy Red Pepper Soup

Layali July 25, 2018 0

Quick & Easy Keto Creamy Red Pepper Soup

Total Time: 30 minutes
Serving Size: 4

Ingredients:

1 cup coconut milk
1/8 tsp fresh thyme
4 cups vegetable broth
4 cups cauliflower florets
1/4 tsp red pepper flakes
1 tsp paprika
1 tbsp seasoned salt
1 large shallot, chopped
1/2 cup roasted red pepper, chopped
2 tbsp coconut oil

Directions:

Heat coconut oil in a pot over medium heat.

Add shallots and sauté for 3 minutes.

Add red peppers and seasoning. Stir well and cook for 2-3 minutes.

Add cauliflower, thyme, and broth. Bring to simmer.

Cover and cook for 10-15 minutes.

Using bender puree the soup until smooth.

Return soup to the stove and slowly mix in coconut milk.

Stir well and serve.

Nutritional Value (Amount per Serving):

Calories 245
Fat 20.5 g
Carbohydrates 10.4 g
Sugar 4.2 g
Protein 8.4 g
Cholesterol 0 mg

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