Upload
doanbao
View
217
Download
4
Embed Size (px)
Citation preview
Basic Mustard Salad Dressing From:http://www.food.com/recipe/basic-vinaigrette-dressing-with-8-variations-213989TotalTime:2minPrep:2minCook:0minINGREDIENTS
• 3Tbspoliveoil• 2Tbspvinegar(white,cider,wine,etc.)• 1tspmustard• Salt,totaste• Blackpepper,totaste
NUTRITIONINFORMATIONServes:2ServingSize:2TbspCalories:182.5Carbs:0.3gFiber:0.1gFat:21.3g
INSTRUCTIONS
1. Shakeallingredientstogetherinatightly-liddedcontainerorwhisktogetherinasmallbowl.
Fat-Burning Salad Dressing From:https://ketodietapp.com/Blog/post/2015/07/08/fat-burning-salad-dressingTotalTime:5minPrep:5minCook:0minINGREDIENTS
• ¼cupmayonnaise• 1TbspDijonmustard• ¼cup+2Tbspoliveoil• 2clovesgarlic• 2Tbsplemonjuice• 2Tbspfreshlychoppedherbsofchoice• Saltandpeppertotaste
NUTRITIONINFORMATIONServes:6Servingsize:About2TbspCalories:192Carbs:0.9gFiber:0.1gFat:21.3gProtein:0.4g
INSTRUCTIONS
1. Peelandcrushthegarlic.Putthemayo,lemonjuice,garlic,mustard,andoliveoilinajar.Seasonwithsaltandpeppertotaste.
2. Addfinelychoppedherbs.3. Coverwithalidandshakeuntilwell-combined.Storeinthefridgeforuptoaweek.Shakewell
beforedrizzlingoversalads.
Shakshuka From:https://www.tasteaholics.com/recipes/quick-bites/shakshuka/TotalTime:20minPrep:10minCook:10minINGREDIENTS
• 1cupmarinarasauce• 1chilipepper• 4eggs• 1oz.fetacheese• 1/8tspcumin• SaltandPeppertotaste• Freshbasil(optional)
INSTRUCTIONS
1. Preheattheovento400oF2. Heatasmallskilletonamediumflamewithacupofmarinarasauceandsomechoppedchili
pepper.Letthechilipeppercookforabout5minutesinthesauce.3. Crackandgentlyloweryoureggsintothemarinarasauce.4. Sprinklefetacheeseallovertheeggsandseasonwithsalt,pepper,andcumin.5. Usinganovenmitt,placetheskilletintoyourovenandbakeforabout10minutes.Nowtheskillet
shouldbehotenoughtocontinuecookingthefoodintheoveninsteadofheatingitselfupfirst.6. Oncetheeggsarecooked,butstillrunny,taketheskilletoutwithanovenmitt.Chopsomefresh
basilandsprinkleovertheshakshuka.Enjoystraightoutoftheskilletbutbecareful-itwillremainhotforsometime!Enjoy!
NUTRITIONINFORMATIONServes:1(Maydivideinhalffor2smallerservings)ServingSize:1skilletCalories:490Carbs:4gFat:34gProtein:35g
Easy 30 Minute Keto Chili From:https://www.ruled.me/40-minute-keto-chili/TotalTime:30minPrep:5minCook:25minINGREDIENTS
• 2lbs.groundBeef(85/15)• 8cupsspinach(~8oz.)• 1cuptomatosauce• 2mediumgreenBellPeppers• 2/3mediumonion• 1Tbspoliveoil• 1Tbspcumin• 11/2Tbspchilipowder• 2tspcayennepepper• 1tspgarlicpowder• SaltandpeppertoTaste
INSTRUCTIONS
1. Choptheonionandbellpepperstosizeofyourliking.Iliketochopthemintostrips,thenhalvethestrips.
2. Putyourgroundbeefinapotovermedium-highheatandstarttobrownit.Seasonwithsaltandpepper.
3. Whilethegroundbeefisbrowning,starttosautéyourvegetablesovermedium-highheatinoliveoil.Remembertoseasonwithsaltandpepper.Stiroccasionallywhilethebeefiscooking.
4. Addyourcumin,chilipowder,garlicpowder,andcayennepeppertoyourgroundbeefthenmixwell.
5. Oncethebeefisbrowned,addthespinachtothepot.Letstreamfor2-3minutes,thenmixinwell.6. Note:Don’tforgetaboutthevegetableshere!Stirwell,thenreduceheattolowandcookuntil
readytouse.7. Measureout1cupoflowcarbtomatosauceandaddintothepot.Stirwell,thenreduceheatto
medium-lowandcookfor10minutes.8. Addintheparmesancheeseandthenstirtogetherwelltoincorporatethecheese.9. Lastly,addthevegetablestothepanandstirtoincorporate.Letcookforafewmoreminutes.10. Onceready,servehotwithyourfavoriteketotoppings!Tryaddingmincedonionsandjalapeno
withcheeseandsourcream.NUTRITIONINFORMATIONServes:6ServingSize:1/6recipeCalories:418Carbs:28.3gFat:5gProtein:32.2g
Shamrock Eggs with Braised Spinach
From:https://ketodietapp.com/Blog/post/2013/03/15/Amazing-Recipes-for-St-Patricks-Day-Part-1TotalTime:15minPrep:5minCook:10minINGREDIENTS
• 2largeeggs• 2ringsoflargegreenpepper,approx.2cm/1inchthick• ½smallredonion• 1cupfreshbabyspinach• ½avocado,sliced• 1Tbspgheeorunsaltedbutter• Saltandpeppertotaste
INSTRUCTIONS
1. Rinsethebellpepper,removestemandseeds.Sliceitintotwothick(2cm/1inch)slicesjustnearthecenterofthepepper(thewidestpart).Savetherestofthepepperforasaladorwithyourbreakfast.
2. Greaseanon-stickpanwithhalfofthegheeorbutterandaddthepepperringstothepan.Cookononesideforabout3minutes.Crackaneggintoeachofthebellpepperrings.Don’tworryifsomeoftheeggwhiteleaksout,youcansimplyremoveitlateronwithaspatula.Seasonwithsaltandgroundblackpepperandcookuntiltheeggwhitebecomesfirm.Whendone,setaside.
3. Inaseparatepan,warmtheremainingofthegheeorbutterandaddfinelychoppedredonion.Cookforafewminutesuntilslightlybrown.Addwashedanddrainedbabyspinach,seasonwithsaltandcookforanotherminute.
4. Placeeverythingonaservingplate,addavocado,andenjoy!
NUTRITIONINFORMATIONServes:1ServingSize:1recipeCalories:385Carbs:11.1gFiber:6.8gNetCarbs:4.3gFat:30.3gProtein:14.6g