The 14 Day Ketogenic Diet Plan: The Ketogenic Diet For Beginners Cookbook (2016)
Chapter 5. Lunch Time Recipes
These lunch time recipes can be boxed up and taken to work, or enjoyed at home. Eat any leftovers in the next few days so you enjoy them at their freshest.
Chicken and bacon salad
Serves: 4
Ingredients:
1 uncooked and chopped chicken breast
4 tablespoons of butter
5 slices of bacon
1 tomato, chopped
Half a teaspoon of salt
2 teaspoons of steak seasoning
2 teaspoons of lemon juice
1 egg yolk
56 grams of grated cheese
56 grams of mayonnaise
Method:
Take the steak seasoning, and sprinkle it onto the chicken, and the sauté the chicken on a medium to high heat, along with the butter. Sauté until the chicken is cooked through.
Now cut the bacon into strips, and sauté until it's crispy, and then drain off the grease. Add the remaining ingredients, sauté for a few minutes, and remove. Now add the chicken and bacon to a plate, pour on the rest of the ingredients, and serve.
Sausage Pizza
Makes: 1
Ingredients:
3 eggs
200 grams of grated cheese
2 teaspoons of Italian seasoning
1 tablespoon of olive oil
1 cauliflower head, chopped
2 tablespoons of butter
42 grams of chopped onion
60 ml of water
200 grams of grated mozzarella
60 grams of grated Parmesan
1 teaspoon of fennel seed
500 grams of sausage
A jar of low-carb pizza sauce
Method:
To make the crust:
Preheat the oven to 450 Fahrenheit, and line or grease a cookie sheet. Melt the butter in a skillet or pan, and then add the cauliflower and onion. Sauté on a low heat until the cauliflower is cooked.
Add the water to the pan, and then cover and steam the cauliflower until it's soft. Now transfer the cauliflower to a bowl to cool. Place the sausage in the pan or skillet, and cook, before chopping it into small pieces. Now remove the sausage, and drain the fat off, and put to one side.
When the cauliflower has cooled, add about half of it to a food processor, and blend until smooth. Now place it in a bowl, and add the mozzarella, eggs, Parmesan and spices, stir well.
Now spread the mixture onto a cookie sheet, and spread it out evenly. Bake for approximately 20 minutes, or until the cauliflower has brown edges.
For the topping:
Cut the sausage into smaller pieces. Add the pizza sauce to a saucepan, and then add the sausage. Bring to a simmer, while keeping it covered.
Switch the oven to broil, and pour the sausage mixture and the sauce over the crust, and spread until it's thinly but evenly coated. Now add the cheese mixture, and then place the pizza back into the oven until the cheese starts to brown. Slice and serve.
Chicken Broth
Makes: 4-6 bowls
Ingredients:
650 grams of chicken
Half an small onion, chopped
1 teaspoon of salt
Half a carrot, chopped
Half a celery stalk, chopped
1 peeled garlic clove
Half a teaspoon of parsley
Half a teaspoon of thyme
3 Peppercorns
Half a bay leaf
Method:
Preheat the oven to 400 Fahrenheit, and place the chicken in a pan or Dutch oven. Add the salt and the onion, carrot and celery, and roast the chicken for about 45 minutes. When the chicken is done, remove from the oven and then place it on a stove burner. Now add some water to the chicken, and the, garlic, spices and herbs. Simmer on a low heat, and then skim off any foam. Take off the heat, and allow to cool.
Once cooled, strain the broth, and serve.
Low Carb Meatloaf
Makes: 1 large meatloaf
Ingredients:
800 grams of ground beef
5 cloves of minced garlic
2 tablespoons of butter
Half a tablespoon of cilantro
Half a tablespoon of thyme
6 grams of parsley
2 eggs
400 grams of sausage
225 grams of onion, chopped
120 grams of green pepper, chopped
100 grams of almond flour
50 grams of grated Parmesan
A teaspoon of salt
Half a teaspoon of black pepper
Half a teaspoon of gelatin
2 teaspoons of barbecue sauce
2 teaspoons of mustard
60 ml of heavy cream
Method:
Preheat the oven to 350 Fahrenheit, and grease a baking dish. Add the Parmesan and flour to a bowl and whisk thoroughly. Heat the butter in a pan or skillet and then add the onion, garlic and pepper, and then sauté. Once soft, allow to cool and then add to a food processor. Blend until fine.
Whisk the eggs, and then add the barbecue sauce, herbs, pepper, salt, mustard and cream. Now sprinkle the gelatin and on top of the ingredients, and leave for about 5 minutes. The add the onion, and stir well.
Take the beef and sausage, and mix, then add to a large bowl, and put the almond and egg mixtures in, and mix. If the mixture becomes sticky, add some Parmesan. Now place the ingredients into a baking dish and be sure to leave a gap of about 1 inch on each side. Flatten the loaf down, and cook for an hour, or until the meatloaf is 160 Fahrenheit. Cool and serve.
Chocolate Protein Shake
Makes: 1
Ingredients:
28 grams, or 16 ounces of almond or soy milk
114 grams or 4 ounces of heavy cream
A tablespoon of raspberry syrup
30 grams of whey powder
Method:
Place the ingredients into a blender or smoothie maker, and blend until smooth. Pour into a glass, and serve.