Rosemary Roast Vegetable traybake (Keto for beginners)

 

Serves 4 

• 450 gr cremini mushrooms, quatered
• 45 ml olive oil
• 500 ml green beans, chopped
• 2 carrots, julienned
• 3 tomatoes, quatered
• 2 garlic cloves, minced
• 1 onion, sliced
• 1 fennel bulb, sliced
• 15 ml rosemary, chopped
• Salt and black pepper, to taste

1. Preheat the oven to 450F (220C).
2. Grease a baking tray with some olive oil.
3. In a bowl, mix the green beans, mushrooms, tomatoes, carrots, garlic, onion, fennel, salt, and black pepper ; spread the vegetables on the baking tray.
4. Drizzle with the remaining oil ; place in the oven and roast for 20-25 minutes until tender and golden brown.
5. Sprinkle with rosemary to serve.

Per serving : Cal 187 ; Fat 12g ; Net carbs 9.6g ; Protein 5.4g

BON APPÉTIT 

Ningmeng Ji (Lemon Chicken)

 

                Sweetness and sharpness are well balanced in this version of Lemon Chicken. There are many variations of this popular dish, both from different regions of China and in the West.

Serves 4

• 500 gr chicken breast fillets, skinned
• 2 egg whites, lightly beaten
• 7 ml cornstarch (cornflour)
• 60 ml peanut oil

Sauce

• 90 ml plus 15 ml chicken stock 
• Juice of 1 lemon
• 30 ml honey
• 15 ml light soy sauce 
• 15 ml Chinese rice wine or dry sherry
• 1 garlic clove, finely chopped
• 10 ml cornstarch (cornflour)

1. Cut the chicken fillets into strips.
2. Combine the egg whites and cornstarch and coat the chicken strips with the mixture ; chill for about 20 minutes.
3. Heat the oil in a wok or skilletand cook the chicken strips in batches, stirring often to prevent sticking ; when they begin to brown, remove from the pan and drain on paper towels ; keep warm.
4. Place all the sauce ingredients except the 15 ml chicken stock and the cornstarch in a small saucepan and stir to combine ; heat to boiling, reduce heat and simmer for about 5 minutes.
5. Mix together the cornstarch and extra chicken stock and stir into the sauce until it thickens slightly.
6. Add the chicken strips to the sauce and toss to coat evenly ; spoon onto a platter and serve with steamed rice and stir-fry vegetables.

BON APPÉTIT

Vegetable Patties (Keto for beginners)

 

Serves 4

• 15 ml olive oil
• 1 onion, chopped
• 1 garlic clove, minced
• ½ head cauliflower, grated 
• 1 carrot, shredded
• 45 ml coconut flour
• 125 ml Gruyere cheese, grated
• 125 ml Parmesan cheese, grated
• 2 eggs, beaten
• 2 ml dried rosemary
• Salt and black pepper, to taste

1. Cook onion and garlic in warm oil over medium heat until soft, about 3 minutes.
2. Stir in grated cauliflower and carrot and cook for a minute ; allow cooling and set aside.
3. To the cooled vegetables, add the ret of the ingredients ; form balls from the mixture, then press each ball to form a burger patty.
4. Set the oven to 400F (200C) and bake the burgers for 20 minutes ; flip and bake for another 10 minutes or until the top becomes golden brown.

Per serving : Cal 421 ; Fat 31g ; Net carbs 6.9g ; Protein 15g

BON APPÉTIT

Spicy Cauliflower Falafel (Keto for beginners)

 

Serves 2

• 1 head cauliflower, cut into florets
• 80 ml slivered groud almonds
• 60 ml olive oil
• 2 ml ground cumin
• 15 ml finely chopped parsley
• Salt, to taste
• 5 ml chili pepper
• 45 ml coconut flour
• 2 eggs

1. Blitz the cualiflower in a food processor until a grain meal consistency is formed.
2. Transfer to a bowl, add in the ground almonds, ground cumin, parsley, salt, chili pepper, and coconut flour, and mix until evenly combined.
3. Beat the eggs in a bowl and mix with the cauliflower mixture ; shape ¼ cup (60 ml) each into patties and set aside.
4. Warm olive oil in a frying pan over medium heat and fry the patties for 5 minutes on ech side until firm and browned ; remove onto a wire rack to cool, share into serving plates, and serve.

Per serving : Cal 343 ; Fat 31g ; Net carbs 3.7g ; Protein 8.5g

BON APPÉTIT 

Cha Shao he Chao Fan (Cantonese Roast Pork Strips and Fried Rice)

 

                The meat is midly seasoned but is enhanced when served with a variety of dipping sauces or with Chao Fan. Chao Fan, one of the most popular and best known Chinese dishes in the West, is considered a snack in China, where it was created as a way to use up leftover rice.

                This meat can also be served cold. It keeps well, and leftover pieces are often sliced and stirred through noodle and rice dishes to make them more filling.

Serves 6

• 1 kg lean loin of pork
• 60 ml light soy sauce
• 30 ml red bean sauce
• 30 ml sugar
• 30 ml Chinese rice wine or dry sherry
• 5 ml five-spice powder
• 15 ml sesame paste
• 2-3 drops red food coloring

1. Using a very sharp knife, cut the pork into 4 long strips ; arrange in a single layer in a large shallow dish.
2. In a small bowl, combine all the remaining ingredients ; blend well.
3. Pour the soy sauce mixture over the meat ; leave to marinate for about 30 minutes ; baste frequently.
4. Preheat the oven to 450F (230C).
5. Place the meat on a rack fitted into a roasting pan ; bake for 30 minutes, basting occasionally ith the remaining marinade then turn the meat over and bake for an additional 15 minutes.
6. It is cooked when clear juices run when a skewer is inserted.
7. Slice the meat into smaller pieces before serving to reveal the tender center.

Chao Fan

(Fried rice)

Serves 6

• 185 gr pork, cut into trips
• 20 ml dark soy sauce
• 2 ml sugar
• 90 ml vegetable oil
• 2 onions, finely chopped
• 80 ml green peas
• 80 ml button mushrooms, sliced
• 60 gr ham, diced
• 2 eggs, lightly beaten
• 500 ml cooked long grain rice, chilled
• 15-30 ml soy sauce, optional
• 60 ml finely julienned red bell pepper

1. Combine the pork, soy sauce and sugarin a small bowl and set aside.
2. Heat 30 ml of the oil in a large wok or skillet and sauté the onions for 1 minute.
3. Add the peas, mushrooms and ham and sauté for another minute ; push these ingredients to the side of the wok, and add another 30 ml of oil.
4. Pour in the beaten eggs and cook until set, then break the eggs into small pieces with a spatula and push to the other side of the wok.
5. Add the remining oil and the pork and stir-fry for 3 minutes ; add the rice and stir over medium heat until all ingredients are well combined and the rice is hot.
6. Add the soy sauce to taste, if desired, and serve hot, garnished with the julienned bell pepper.

BON APPÉTIT

Nasi Goreng (Simple fried rice)

 

                This basic recipe is very adaptable, and often includes meat, seafood, vegetables and herbs, depending on the region. West of Jakarta, for example, chicken is a standard ingredient.

                The rice for this dish should always be boiled a few hours before it is to be used, and allowed to cool completely.

Serves 2-4

• 1 onion, chopped
• 1 garlic clove, chopped
• 2 ml shrimp paste
• 30 ml vegetable oil
• 2 fresh red chilies, thinly sliced, seeds discarded
• 4 cups (1 liter) cooked long grain rice
• 15 ml soy sauce
• 125 gr cooked chicken, diced, optional
• 250 ml cooked shrimp (prawns), optional
• 30 ml peanut oil
• 1 egg per person
• ½ cucumber, thinly sliced
• 1 tomato, cut into wedges

1. Blend the onion, garlic and shrimp paste.
2. Heat the oil in a large skillet and stir-fry the paste and chilies for about 1 minute ; stir in the rice and soy sauce and mix until the rice is well coated and heated through.
3. Add the chicken and shrimp, if desired ; check for flavor and add a little salt if necessary.
4. If the rice is too dry a little extra vegetable oil may be added.
5. Heat the peanut oil and lightly fry the eggs ; the yolks should still be soft.
6. Serve the rice hot with the fried eggs on top, and garnish with the cucumber slices and the tomato wedges.

BON APPÉTIT

Bahmi Goreng (Stir-fried noodles)

 

                Bahmi Goreng is served on its own as a snack or light meal. The preparation method stays the same, but the ingredients can vary greatly ; it can include vegetables only, or a range of seafood.

                To shred the omelette, first cool, then roll up and cut into strips using a very sharp knife.

Serves 4-6

• 375 gr dried egg noodles
• 2 eggs, lightly beaten
• 45 ml vegetable oil
• 3 onions, thinly sliced
• 3 garlic cloves, crushed
• 125 gr sirloin steak, cut into thin strips
• 1 small chicken breast fillet, cut into strips
• 125 gr shrimp (prawns), peeled, cleaned and halved
• 30 ml soy sauce
• 125 ml chicken stock
• 125 ml sugar peas (snow peas / mange-tout)
• 125 ml bean sprouts
• 60 ml Goreng Bawang (recipe below)

1. Cook the noodles in a large saucepan half-filled with boiling salted water ; boil for 5 minutes, or until the noodles are just cooked ; rinse with cold water and drain well.
2. Pour the eggs into a heated non-stick pan and cook for about 3 minutes, or until the omelette is lightly set ; carefully slide from the pan.
3. Allow the omelette to cool, then cut it into thin strips.
4. Heat oil in a large wok or skillet and stir-fry the onions and garlic until the onions are transparent ; add the steak and chicken strips and stir-fry 3 minutes.
5. Add the shrimp, soy sauce and chicken stock and sitr-fry for about 5 minutes, or until the met is cooked through and the shrimp are opaque ; stir in the sugar peas and bean sprouts and continiue cooking until they are well heated, but not overcooked.
6. Mix in the noodles and heat through, adding seasoning to taste.
7. Serve topped with the omelette strips and Goreng Bawang.

Goreng Bawang

(Crisp Fried Onion Flakes)

                Onion flakes are often served as a garnish to Indonesian dishes.

1. Slice desired amount of onions very thinly ; one cup of sliced raw onions will make about ¾ cup of Goreng Bawang.
2. Heat enough oil in a pan to cover the onions ; when hot, add the onions and fry, stirring frequently.
3. Reduce heat and slowly fry the onions until they are golden brown ; drain well and place on paper towels to extract excess oil.
4. Sprinkle over Bahmi Goreng.

BON APPÉTIT

Pangek Bungkur (Fish in banana leaves, Padang style)

 

                This dish is often served as the centerpiece of formal meals in Padang, a seaport in western Indonesia.

                For generations banana leaves have been used this type of cooking ; however, in the same way that modern cooks use a food processor rather than a mortar and pestle, lightly oiled aluminium foil can be substituted for the leaves. If you prefer the traditional method, you will find banana leaves in most Asian supermarkets.

Serves 4 

• 1 kg wholw bream or snapper, cleaned
• 1 ml salt
• 2 large onions, roughly chopped
• 2 garlic cloves
• 5 macademia nuts
• 8 red chilies, halved, seeds discarded
• 5 cm piece ginger
• 1 ml turmeric
• Banana leaves
• 15 ml chopped basil
• 1 stalk lemon grass, finely shredded
• 2 small tomatoes, sliced
• 4 spring onions, cut in 5 cm pieces

1. Preheat the oven to 350F (180C).
2. Dry the fish well with paper towels ; score the fish diagonally on both sides and season with the salt.
3. Place the onions, garlic, nuts, red chilies, ginger and turmeric into food processor, and pulse to create a smooth paste ; rub this paste onto the outside of the fish and into the cavity.
4. Lay out enough banana leaves to envelop the whole fish and arrange half of the basil, lemon grass, tomato slices and spring onion pieces on the banana leaves.
5. Place the fish on top and arrange the remaining ingredients on the fish ; wrap the banana leaves around everything, securing with toothpicks.
6. Place in a shallow baking pan and bake for 35 minutes.
7. Place on a serving platter ; turn back the banana leaves before serving.

BON APPÉTIT

Tex-Mex cheesy pork (Keto for beginners)

 

Serves 4 

• 125 ml shredded Monteray Jack cheese 
• 750 gr ground pork
• 30 ml butter
• 45 ml Tex-Mex seasoning
• 30 ml chopped jalapenos
• 125 ml chopped tomatoes
• 1 spring onion, chopped for garnish
• 250 ml sour cream, for serving

1. Preheat oven to 350F (180C).
2. Melt the butter in a skillet over medium heat and cook the pork until brown, about 8 minutes ; stir in Tex-Mex seasoning, jalapenos, and tomatoes ; simmer 5 minutes.
3. Transfer the mixture to a greased baking dish and use a spoon to level at the bottom of the dish ; sprinkle the Monteray Jack cheese on top and bake for 20 minutes until the cheese melts and is golden brown.
4. Garnish with spring onion and sour cream and serve.

Per serving : Cal 429 ; Fat 24g ; Net carbs 7.8g ; Protein 39g

BON APPÉTIT

Sichuan La Jiao Niurou (Szechwan stir-fry beef with hot pepper)

 

                It is a relatively uncomplicated and quick form of cooking, unlike many of the more elaborate Chinese methods, and thereforeit is believed to have been used by field-workers who needed quick hot food to complement the rice brought from home. There are many stir-fry recipes from Szechwan, a province known for its spicy cuisine.

                It is easier to cut the meat if it is partially frozen. Make sure you use a very sharp knife.

Serves 6 

• 1 kg rump steak, well trimmed of fat
• 250 ml peanut oil
• 10 large dried red chilies
• 45 ml dark soy sauce
• 30 ml Chinese rice wine or dry sherry
• 5-10 ml sugar, to taste
• 2 carrots, cut into julienne strips
• 3 celery stalks, cut into julienne strips
• 4 fresh long red chilies, cut into fine shreds

1. Cut the meat into very thin slices, then cut these into very fine shreds.
2. Heat the oil in a wok and stir-fry the meat over medium-high heat for 10 minutes, or until quite dry and crispy ; drain on paper towels.
3. Pour off all but 30 ml of the oil from the wok and stir-fry the dried chilies for 1 to 2 minutes ; remove and discard the chilies.
4. Mix together the soy sauce, rice wine and sugar ; add soy sauce mixture and the meat to the wok and stir-fry for 5 minutes.
5. Add the remaining ingredients and cook for 4 minutes, or until the vegetables are just tender.
6. Serve with noodles or steamed rice.

BON APPÉTIT

Xia Qiu (Crystal Shrimp)

 

                Although stir-frying is commonly thought of as means of combining one or more varieties of meat with thinly sliced vegetables and seasonings, there are stir-fry dishes that feature only one main ingredient. These dishes are only minimally seasoned, to allow the full flavor of the meat, or the shrimp in this recipe, to come through. This approach to stir-frying gives great clarity of flavor and is known as "crystal".

                Asian grocery stores sell flower-shaped cutters for vegetables. If ginger wine is not available, use 30 ml of dry sherry and 2 ml shredded ginger instead.

Serves 4 

• 24 raw shrimp (prawns), shelled and deveined
• 30 ml ginger wine
• 1 ml ground white pepper
• 6 spring onions
• 30 ml sesame oil
• 5 ml finely chopped ginger
• 1 carrot, sliced and cut into flower shapes

1. Cut a deep slit into shrimp along the vein line.
2. Combine the ginger wine, pepper and shrimp and marinate for 10 to 15 minutes.
3. While the shrimp are marinating, cut 2 spring onions into julienne strips 2 in (5 cm) long ; place in a bowl of iced water and leave to curl while the other ingerdients are being cooked.
4. Chop the remaining 4 spring onions into 1 in (2.5 cm) lengths.
5. Heat the oil in a wok or skillet and stir-fry the shrimp and their marinade with the ginger and the chopped spring onions ; cook only a few minutes, until the shrimp flesh is opaque and just firm.
6. Serve immediately, garnished with the carrot flowers and curled spring onions.

BON APPÉTIT

Chicken mushroom burgers (Keto for beginners)

 

Serves 4 

• 4 large portobello caps, destemmed
• 4 Gruyère cheese slices
• 750 gr ground chicken
• 15 ml tomato sauce 
• 15 ml olive oil
• 4 lettuce leaves
• 4 large tomato slices
• 60 ml mayonnaise
• Salt and black pepper, to taste

1. In a bowl, combine chicken, salt, pepper, and tomato sauce ; mold into 4 patties and set aside.
2. Heat olive oil in a skillet ; place in portobello caps and cook 3 minutes ; set aside.
3. Put the patties in the skillet and fry until brown and compacted, 8 minutes ; place Gruyère cheese slices on the patties, allow melting for 1 minute and lift each burger onto each mushroom cap.
4. Divide the lettuce on top, then tomato slices, and top with mayonnaise ; serve.

Per serving : Cal 508 ; Fat 34g ; Net carbs 2.2g ; Protein 45g

BON APPÉTIT 

Baked zucchini with Chicken and Cheese (Keto for beginners)

 

Serves 4

• 500 gr chicken breasts, cubed
• 15 ml butter
• 15 ml olive oil
• 1 red bell pepper, chopped
• 1 shallot, sliced
• 2 zucchinis, cubed
• 1 garlic clove, minced
• 5 ml thyme
• Salt and black pepper, to taste
• 125 ml cream cheese, softened
• 60 ml mayonnaise
• 15 ml Worcestershire sauce
• 250 ml mozzarella, shredded

1. Preheat the oven to 370F (190C).
2. Heat the butter and olive oil in a pan over medium heat and add in the chicken ; cook until lightly browned, about 5 minutes.
3. Place in shallot, zucchini cubes, black pepper, garlic, bell pepper, salt, and thyme ; cook for 5 minutes until tender ; set aside.
4. In a bowl, mix the cream cheese, mayonnaise, and Worcestershire sauce ; stir in the chicken and sauteed vegetables.
5. Place the mixture into a greased baking dish and bake for 20 minutes ; sprinkle with mozzarella cheese and bake until browned, about 5 minutes.

Per serving : Cal 488 ; Fat 38g ; Net carbs 5.2g ; Protein 23g

BON APPÉTIT

Carpaccio (Raw beef slices)

 

                Piedmontese in origin, this dish was named after the famous Italian painter, Vitorre Carpaccio, by the owner of Harry's Bar in Venice. It has become very popular in restaurants worldwide, while other raw meats or fish are sometimes used instead of beef. In Italy the prized beef of the Chianna breed is the first choice for this dish. Whatever beef is used, it should be as near perfect as possible, and the olive oil of the best quality available.

                If the meat and mushrooms are prepared too far ahead of serving time they will darken and look less attractive, but the flavor will not be spoiled. Cut the meat with a thin filleting knife when it is very cold. If you cannot find Parmigiano-Reggiano, use another variety of Italian Parmesan.

Serves 6

• Juice of 2 lemons
• 1 garlic clove, slivered
• 90-125 ml olive oil
• 1 ml salt
• 2 ml coarsely ground or crushed black peppercorns
• 500 gr beef tenderloin (fillet), very thinly sliced
• 250 gr mushrooms, thinly sliced
• Leaves of Italian parsley, for garnish
• 180 ml shaved Parmigiano-Reggiano cheese

1. Place the lemon juice in a bowl, add the garlic slivers and leave for several hours ; remove the garlic and discard.
2. Slowly drip the olive oil into the bowl, whisking as it drops in ; add salt and pepper.
3. Arrange the beef slices attractively on a serving plate ; arrange the mushrooms slices around the beef.
4. Pour the lemon dressing over the meat, and arrange the parsley leaves on top ; sprinkle the shaved cheese over the meat or serve separately.

BON APPÉTIT

Southern Fried Chicken

 

                Fried chicken is perhaps the best known of Southern dishes, and with good reason. Perfect crispness on the outside and metling tenderness inside make for a delicious dish. Chicken breasts would not have been the original typical cut, but using this tender portion of the chciken ensure that cooking is even and the flesh doesn't fry out.

                Although this recipe seems simple, it requires careful attention. The temperature of the cooking fat is critical : too hot and the coating will burn before the flesh cooks ; too cool and the chicken will absorb too much fat and the dish will be greasy. The trick is to heat the oil to about 375F (190C) in a heavy pan and to cook the chicken as quickly as possible. Do not flour the chicken until you are ready to cook, or the coating will be soggy rather then crisp and golden.

Serves 6

• 180 ml all-purpose flour
• 2 ml dried sage
• 2 ml salt
• 2 ml ground black pepper
• Light oil, for frying
• 3 large whole chicken breasts, boneless, split and skin removed

1. Stir the flour, sage, salt and pepper onto a tray.
2. Heat the oil in a large heavy-based pan.
3. While the oil heats, dip the chicken into the flour, ensuring it is evenly coated ; shake off any excess.
4. Place the chicken breasts in the hot oil, then cover the pan and cook for 10 minutes ; turn the breasts over and cook, uncovered, for a further 10 to 15 minutes or until cooked through.
5. The time will depend upon the thickness of the breasts.
6. Drain the chicken on paper towels and serve at once.

BON APPÉTIT

Baked Chicken Wings with paprika-mayo dip (Keto for beginners)

 

Serves 4

• 500 gr chicken wings
• Salt and black pepper, to taste
• 30 ml olive oil
• 15 ml paprika
• 5 ml garlic powder
• 125 ml mayonnaise
• 15 ml lemon juice
• Salt to taste

1. Preheat the oven to 400F (200C).
2. Season the wings with salt and pepper and drizzle with olive oil ; lay them on a lined baking sheet.
3. Bake for 20 minutes until golden brown.
4. In a bowl, mix the mayo with garlic powder, paprika, salt, and lemon juice ; eason with salt and serve with the wings.
5. Enjoy!

Per serving : Cal 315 ; Fat 21g ; Net carbs 2.4g ; Protein 27g

BON APPÉTIT

Tex-Mex Chicken lettuce fajitas bowls (Keto for beginners)

 

Serves 4 

• 750 gr chicken breasts, cut into strips
• 125 ml shredded Mexican cheese blend
• 30 ml olive oil
• 30 ml Tex-Mex seasoning
• 1 head Iceberg lettuce, torn
• 2 tomatoes, chopped
• 2 avocados, chopped
• 1 green bell pepper, sliced
• 1 yellow onion, thinly sliced
• 60 ml fresh cilantro leaves
• 250 ml sour cream
• Salt and black pepper, to taste

1. Warm the olive oil in a skillet, season the chicken with salt, pepper, and Tex-Mex seasoning and fry until golden, about 10 minutes ; transfer to a plate.
2. Divide lettuce into 4 bowls, share the chicken on top, and add tomatoes, avocados, bell pepper, onion, cilantro, and Mexican cheese.
3. Top with dollops of sour cream and serve.

Per serving : Cal 631 ; Fat 42g ; Net carbs 4.5g ; Protein 47g

BON APPÉTIT

Bacon rolled Chicken breasts (Keto for beginners)

 

Serves 4 

• 1 green onion, chopped
• 250 ml gorgonzola cheese
• 4 (125 gr each) chicken breasts, boneless and skinless
• 120 gr bacon slices
• 2 tomatoes, chopped
• Salt and black pepper, to taste

1. Preheat the oven to 375F (190C).
2. Flatten the chicken breasts with a rolling pin.
3. In a bowl, stir together the gorgonzola cheese, green onion, tomatoes, salt and pepper.
4. Spread the mixture on the chicken breasts ; roll them up, and wrap each in a bacon slice.
5. Place the wrapped chicken breasts in a grease baking dish and roast in the oven for 30 minutes ; serve.

Per serving : Cal 587 ; Fat 43g ; Net carbs 4.5g ; Protein 35g

BON APPÉTIT

Indian Chicken with mushrooms (Keto for beginners)

 

Serves 4

• 500 gr chicken breasts, sliced lengthwise
• 30 ml butter
• 15 ml olive oil
• 250 ml mushrooms, sliced
• 500 ml heavy whipping cream
• 15 ml cilantro, chopped
• Salt and black pepper, to taste

Garam masala

• 5 ml ground cumin
• 10 ml ground coriander
• 5 ml ground cardamom
• 5 ml turmeric
• 5 ml ginger
• 5 ml paprika
• 5 ml Cayenne
• Pinch of nutmeg

1. Preheat the oven to 375F (190C).
2. In a bowl, mix all the garam masala spices ; coat the chicken with the mixture.
3. Heat the olive oil and butter in a frying pan over medium heat, and brown the chicken for 3-5 minutes per side ; transfer to a baking dish.
4. In a bowl, mix the heavy cream and mushrooms ; season with salt and pepper and pour over the chicken.
5. Bake for 20 minutes until the mixture starts to bubble ; garnish with chopped cilantro to serve.

Per serving : Cal 553 ; Fat 49g ; Net carbs 4.5g ; Protein 32g

BON APPÉTIT

Avocado-Chicken lettuce wraps (Keto for beginners)

 

Serves 4 

• 15 ml avocado oil
• ½ avocado, pitted, peeled
• 80 ml mayonnaise
• 15 ml lime juice
• 30 ml fresh cilantro, chopped
• 1 chicken breast, sliced
• Salt and black pepper to taste
• 1 head lettuce, leaves separated

1. Preheat a grill pan over medium heat.
2. Season the chicken with salt and pepper and brush with avocado oil ; place the chicken slices on the grill and cook for 5-6 minutes.
3. Remove to a plate and allow to cool, then chop into cubes or strips.
4. In a medium bowl, mash the avocado with mayonnaise, lime juice, and cilantro until well blended ; stir in the chopped chicken and adjust the seasoning.
5. Add spoonfuls of the chicken mixture to the lettuce leaves, wrap them and serve.

Per serving : Cal 220 ; Fat 17g ; Net carbs 2.2g ; Protein 8g

BON APPÉTIT

Shrimp & Vegetable stir-fry (Keto for beginners)

 

Serves 2 

• 250 gr peeled shrimp
• 1 zucchini, cut into half-moons
• 1 shallot, sliced
• ½ green bell pepper, chopped
• 2 garlic cloves, minced
• 1 ml paprika
• 30 ml butter
• 15 ml parsley, chopped
• 2 lemon wedges

1. Melt butter in a skillet over medium heat.
2. Place in zucchini, shallot, and green bell pepper and sprinkle with garlic and paprika ; sauté 5-6 minutes until tender.
3. Add in the shrimp and parsley and cook for 5 additional minutes, until the shrimp are pink ; spoon the shrimp and vegetables into a bowl, garnish with lemon wedges, and serve.

Per serving : Cal 176 ; Fat 5.5g ; Net carbs 3.3g ; Protein 26g

BON APPÉTIT

Mediterranean Salmon with asparagus (Keto for beginners)

 

Serves 2 

• 30 ml olive oil
• 2 ml dried dill
• 2 ml garlic powder
• 2 salmon fillets (120 gr each)
• ½ lemon, juiced
• 250 gr fresh asparagus, trimmed
• ½ lemon, sliced thinly
• Salt and black pepper, to taste

1. Preheat the oven to 400F (200C).
2. Mix 15 ml of olive oil, dill, garlic powder, salt and pepper ; rub the mixture onto the salmon.
3. Place the fish on a line baking sheet ; drizzle with lemon juice.
4. Brush the asparagus with the remaining olive oil and season with salt and pepper ; arrange asparagus around the salmon.
5. Roast for 12-16 minutes, until the salmon fillets flake easily with a fork.
6. Served topped with lemon slices.

Per serving : Cal 381 ; Net carbs 2.3g ; Fat 25g ; Protein 37g

BON APPÉTIT 

Scrambled eggs with smoked salmon (Keto for beginners)

 

Serves 4

• 4 oz (120 gr) smoked salmon, chopped
• 8 eggs
• 125 ml sour cream
• 30 ml fresh dill, chopped
• 30 ml butter
• Salt and black pepper, to taste

1. Whisk the eggs into a medium bowl along with the sour cream, salt and pepper.
2. Melt the butter in a skillet over medium heat and add the eggs, stirring quickly.
3. Lower the heat and gently mix them with a spatula ; cook until the eggs are barely set, 2-3 minutes. 
4. Remove from heat and stir in the smoked salmon.
5. Top with dill and serve.

Per serving : Cal 275 ; Net carbs 0.7g ; Fat 22g ; Protein 17g

BON APPÉTIT

Homemade Guacamole (Keto for beginners)

 

Serves 4

• 2 ripe avocados, peeled and pitted
• ½ yellow onion, minced
• ½ lime, juiced
• 1 tomato, peeled, seeded and chopped
• 30 ml fresh cilantro, chopped
• Salt and chili powder, to taste

1. Mash the avocado with a fork in a bowl.
2. Mix in the onion, lime juice, tomato, chili powder and salt.
3. Sprinkle with cilantro and serve.

Per serving : Cal 173 ; Net carbs 1.4g ; Fat 15.8g ; Protein 2g

BON APPÉTIT

Crabmeat Frittata with onion (Keto for beginners)

 

Serving 2

• 15 ml olive oil
• ½ onion, chopped
• 3 oz (100 gr) crabmeat, chopped
• Salt and black pepper, to taste
• 4 large eggs, slightly beaten
• 125 ml sour cream

1. Preheat the oven to 350F (180C).
2. Put a skillet over medium heat and warm the oil ; sweat the onion until soft.
3. Place in the crabmeat and cook for 2 minutes ; season with salt and pepper.
4. Distribute the ingredients at the bottom of the skillet.
5. Whisk the eggs with sour cream ; transfer the mixture to the skillet.
6. Set the skillet in the oven and bake for 17 minutes or until the eggs are cooked through.
7. Slice into wedges and serve.

Per serving : Cal 265 ; Fat 16g ; Net carbs 6.5g ; Protein 23g

BON APPÉTIT

Niuru, Xilanhua, Yaoguo he Fen (Rice noodles with beef, broccoli and cashews)

 

                In this recipe, as in many stir-fried dishes, a number of ingredients are cooked together to create a unique blending of flavors. Rice sticks are thin noodles made from grond rice, and are a speciality of Southern China.

                Cook the broccoli until just tender. The Chinese like their vegetables crunchy and still bright green.

Serves 4

• 250 gr rice stick noodles
• 30 ml dark soy sauce
• 30 ml Chinese rice wine or dry sherry
• 15 ml oyster sauce
• 10 ml honey
• 500 gr rump steak, cut into strips
• 30 ml peanut oil
• 125 ml cashew nuts
• 500 ml broccoli florets
• 3 spring onions, cut into 1 in (2.5 cm) pieces
• 1 small red bell pepper, cut into julienne strips

1. Soak the rice noodles in a bowl of warm water for 20 minutes and drain well.
2. Combine the soy sauce, rice wine, oyster sauce and honey in a bowl ; add the meat strips and stir well ; allow to marinate for at least 30 minutes.
3. Heat the peanut oil in a wok and stir-fry the cashew nuts until golden brown ; remove the nuts and drain on paper towels.
4. In the same pan, stir-fry the meat and its marinade in two batches, until it is almost cooked through ; remove from the heat and keep warm.
5. Add a little more oil to the pan if needed and stir-fry the broccoli for about 2 minutes ; return the meat to the wok and add the spring onions, bell pepper, cashews and rice noodles.
6. Gently stir the ingredients over medium heat for about 5 minutes.
7. Serve immediately with a little extra soy sauce, if necessary.

BON APPÉTIT

Ossobuco alla Milanese (Veal shanks Milanese style)

 

                One of the most popular dishes served in Milan. Ossobuco is slowly braised to ensure the meat and bone remain intact. Ossobuco is traditionally served with Risotto alla Milanese (click forthe recipe).

                It may be necessary to allow two pieces per serving if the cuts are not meaty.

Serves 6 

• 6 x 1½ in (4 cm) thick slices veal shank
• 45 ml butter
• 1 carrot, finely chopped
• 1 celery stalk, sliced
• 1 garlic clove, finely chopped
• 1 small onion, finely chopped
• 45 ml flour
• 2 ml salt
• 2 ml ground black pepper
• 60 ml olive oil
• 250 ml dry white wine
• 125 ml chicken stock (click here for homemade recipe)
• 3 ripe tomatoes, peeled, seeded and chopped
• 15 ml fresh chopped marjoram
• 2 bay leaves
• 80 ml chopped parsley
• Small piece lemon rind

Gremolata

• 45 ml chopped parsley
• Grated zest of 1 lemon
• 1 garlic clove, very finely chopped

1. Preheat the oven to 350F (180C).
2. Trim any sinews or skin from the meat and discard the trimmings.
3. Melt the butter in a small pan, add the carrot, celery, garlic and onion and cook over medium heat until the vegetables are soft and slightly brown ; set aside.
4. Mix together the flour, salt and pepper and sprinkle on the meat ; heat the oil in a large pan and fry the meat until browned on all sides.
5. Arrange the vegetables in the base of a large casserole dish and spoon the meat on the top ; pour the wine into the pan in which the vegetables were cooked and add the stock, tomatoes, herbs and lemon zest.
6. Heat to boiling, cook until the liquid reduces by one-third, then pour it over the meat ; the liquid should cover the meat halfway ; if necessary, add in a little more water or chicken stock.
7. Cover the dish and bake in the oven for 1½ hours, or until the meat is very tender.
8. Mix together the parsley, lemon zest and chopped garlic.
9. Serve the meat on individual plates, spoon over some of the liquid and vegetables from the casserole dish and sprinkle with the Gremolata mixture.
10. Serve with boiled rice or Risotto alla Milanese.

BON APPÉTIT

Chicken Gumbo with Okra

 

                There are many versions of gumbo (vegetables, fish, poultry, meat) but okra is a standard ingredient. In this classic Cajun dish, okra is used as a thickening agent as well as for its flavor.

                If fresh okra is not available, look for the canned variety. Drain before using.

Serves 4-5

• 1 roasting chicken, about 2½ lb (1.2 kg), cut into serving portions
• Salt and pepper to taste
• 3 tablespoons lard (pork fat) or salad oil
• 3 tablespoons flour
• 1 cup chopped ripe tomatoes
• 2 white onions, finely chopped
• 1 cup sliced okra
• 5 cups hot water
• 5 spring onions, finely chopped

1. Sprinkle the chicken pieces with salt and pepper.
2. Heat the lard in a pan over fairly high heat, add the chicken pieces, and fry for about 30 minutes, turning often to prevent burning and sticking.
3. When the chicken pieces have browned, move them to one side of the pan ; add the flour and stir until browned, then add the onion and okra.
4. Gradually add about half of the hot water, stirring well with each addition ; add the spring onions, tomatoes and the remaining water.
5. Adjust the seasoning and simmer for about 1 hour ; the gumbo should have quite a lot of liquid when it has finished cooking ; add more water, as required, during cooking.
6. Serve with boiled rice and boiled sweet potatoes.

BON APPÉTIT