Nina's Keto Kitchen's favorites

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8 eggs, divided

4 slices American Cheese singles

4 frozen precooked sausage patties

1 1/3 c. super fine almond flour, divided

1 tsp baking powder, divided

6 Tbsp butter, divided

salt

• Preheat oven to 175 F. (This is to keep eggs warm while you make the bread, and to give the cheese time to melt.)
• Heat nonstick pan over medium heat and melt 1 Tbsp butter. Add 2 eggs to pan and cover with lid. Cook just until yolks begin to set. Put a cheese single on top of each egg. Transfer to baking sheet and put in warm oven.
• Repeat process with 2 more eggs.
• Cook sausage patties according to package directions and add to sheet pan in oven to keep warm.
• Prepare the "English muffins". Place 1 Tbsp butter in a coffee mug and microwave on high for 14 seconds or until butter is melted. Remove from microwave and swirl butter around inside of coffee mug until the inside is covered with butter.
• Add 1/3 c. almond flour, 1/4 tsp baking powder, egg and a pinch of salt to coffee mug. Whisk with a fork until well combined. Microwave on high for 90 seconds. Remove from microwave and let stand for at least 3 minutes before slicing to desired thickness with a serrated knife.
• Repeat bread making process until all 4 "English muffins" are made and sliced.

Build your sausage egg muffins. By this time the cheese should be melted.

• For non-gluten free, or non-keto family members, you can just toast English muffins in the toaster, and butter them before proceeding to build sandwiches.

• Each "English muffin" contains about 10g carbs.

Marinade:

1/2 c plain Greek yogurt

1 Tbsp lemon juice

1 tsp turmeric

1/2 tsp cayenne pepper

1 tsp cumin

1/4 tsp ground ginger

1 tsp minced garlic

1 lb boneless, skinless chicken breasts, cut into bite-sized pieces

1 Tbsp extra-virgin olive oil

1 14oz can tomato sauce

1 Tbsp Stevia

1 1/4 tsp kosher salt

1 c heavy cream

1/2 c chopped cilantro

• Combine marinade and chicken in a gallon Ziplock bag and marinate overnight in the fridge. 
• Heat 1 Tbsp olive oil in a large nonstick skillet over medium heat and cook chicken until cooked through.
• Add tomato sauce, Stevia, salt and cream. Reduce on medium to medium high heat, stirring frequently, for about 20 minutes or until sauce has thickened. Add cilantro.

• Serve on cauliflower rice, or for GF friends this can be served on white rice.

• Each serving with cauliflower rice contains about 10 carbs.

For each quesadilla:

2 eggs

kosher salt and pepper

2 8" zero carb/GF tortillas

handful of baby spinach

2 Tbsp butter, divided

2 slices American cheese

2 slices black forest ham

• In a small bowl, whisk eggs with a pinch of salt and pepper.
• In a medium nonstick skillet over medium heat, scramble the eggs and set aside.
• In a large nonstick skillet, heat another Tbsp butter. Swirl to coat pan and add tortilla. Top with slices of cheese, ham, eggs and spinach. Cover with a second tortilla. Flip over when the bottom tortilla has browned with a large silicone spatula. Brown the other side of the quesadilla and cut into 4 pieces to serve.

• Each quesadilla made with zero carb tortillas contains about 4 carbs
• Using GF tortillas will increase your carb count

Pesto

3 c packed basil leaves

1 1/2 c packed Italian flat leaf parsley

1/4 c plus 2 Tbsp grated parmesan

1/4 c plus 2 Tbsp raw walnuts

2 1/4 tsp minced garlic

3/4 c extra virgin olive oil

Salt and pepper to taste

• Add basil and parsley, parmesan, walnuts, and garlic to a food processor. Pulse 14 times, or until roughly chopped.
• Turn the processor on and drizzle in olive oil until smooth. Season to taste with salt and pepper.

Chicken

3 boneless, skinless chicken breasts, halved lengthwise

1 1/2 Tbsp coconut MCT oil

1/2 c pesto

12 slices of mozzarella

3 Roma tomatoes, sliced

• Sprinkle chicken liberally with salt and pepper. Brown chicken on both sides in a large non-stick skillet over medium-high heat with MCT oil. Transfer to a greased 11x13 casserole dish.
• Spoon pesto over each. Put 2 slices of cheese on each chicken breast half and top with 2 slices of tomato.
• Bake for about 20 minutes, or until 165 F.
• Garnish with basil.

• For non-gluten free, or non-keto family members, you can make 16 oz pasta according to package directions. There should be enough pesto to serve with pasta.
• As a GF side, you can make gluten free pasta.

• Each chicken breast half contains about 4 grams carbs.

1 lb ground beef

3 Tbsp chili powder

1 1/2 tsp cumin

1 tsp oregano

1 onion, finely diced

2 tsp minced garlic

1/2 c water

2 c salsa

1 pkg Baken-ets Chicharrónes Flamin' Hot Limon flavor

2 c shredded cheddar

1 c sour cream

1 c shredded lettuce

2 Roma tomatoes, diced

1 avocado, diced

1/4 c pickled jalapenos

• Spray a baking sheet with olive oil cooking spray. Preheat oven to 375.
• In a large skillet, brown ground beef and onions. Add chili powder, cumin, oregano, garlic, water and salsa. Simmer until heated through.
• Spread chicharrónes in a thin layer on the baking sheet. Top with meat mixture and cheese.
• Bake at 375 for 20 minutes or until cheese is melted.
• Top each portion with sour cream, lettuce, tomatoes, avocado and jalapenos.

• For gluten free friends you can substitute tortilla chips for chicharrónes.

• Each portion (1/4 baking sheet) contains about 4 carbs.

1 onion, cut into quarters

1 lb ground lamb

1 lb ground beef

1 Tbsp minced garlic

1 tsp dried oregano

1 tsp cumin

1 tsp dried marjoram

1 tsp dried thyme

1 tsp dried rosemary

1 tsp black pepper

1/4 tsp kosher salt

1 head of lettuce, shredded

1 tomato, sliced

1 red onion, sliced

Tzatziki Sauce

1 English cucumber, peeled and shredded

1 tsp kosher salt

2 tsp white vinegar

2 tsp minced garlic

1 Tbsp olive oil

2 c plain Greek yogurt

1 pkg fresh dill, chopped

• Put onion in a food processor and chop finely. Put on cheesecloth or a tea towel and squeeze out liquid. Place in a large bowl.
• Mix lamb, beef, garlic, oregano, cumin, marjoram, thyme, rosemary, pepper and salt. 
• Preheat oven to 325.
• Place meat mixture in food processor and process until it makes a smooth paste. Pack meat into a loaf pan.
• Place loaf pan in a 11x13 pan and make a Bain-Marie by filling 11x13 pan with boiling water until it reaches halfway up the loaf pan. Bake for 1 hour.
• Drain fat from loaf pan and thinly slice gyro meat.

• Make the tzatziki sauce.
• Grate cucumber, and place on cheesecloth or a tea towel and squeeze out liquid.
• Place garlic, salt, vinegar, olive oil, yogurt, cucumber and dill in a large bowl and mix well.
• Season with salt and pepper to taste.

• Make a salad. Place shredded lettuce on a plate, along with tomatoes, onion and gyro meat. Top with tzatziki sauce.

• Each salad contains about 8 carbs. 

1 c fully cooked real bacon pieces

2 tbsp coconut MCT oil

3 boneless skinless chicken breasts halved horizontally

2 1/2 tsp Hidden Valley Ranch seasoning

8 oz shredded mozzarella cheese

1/4 c chopped chives

kosher salt

black pepper

• Preheat oven to 175F.
• Season chicken breasts with salt and pepper.
• In a large skillet over medium heat, add MCT oil and swirl pan to coat. Add chicken in batches (do not overcrowd pan) and cook until cooked through and golden, about 7 minutes per side. Transfer to baking sheet in oven to keep warm while cooking remaining chicken breast halves.
• Once all chicken is cooked and on sheet tray, season with ranch seasoning and sprinkle mozzarella on top. Put back in oven.
• Increase oven to 350F and bake until cheese is melted and bubbly.
• Top with bacon pieces and sprinkle with chives before serving.

• For a keto/GF friendly meal, salad pairs well with this. For non-keto/GF family members, serving with potatoes is suggested.

2 12oz pkgs fresh broccoli florets, cut in half

1/2 red onion, diced

1/2 c sunflower seeds

4 oz cheddar cheese, cubed

3/4 c mayonnaise

4 Tbsp Truvia sweetener

2 Tbsp apple cider vinegar

3 oz pkg bacon bits

• In a large bowl, combine broccoli, red onion, sunflower seeds, and cheese.
• In a separate small bowl, mix the Truvia, vinegar and mayonnaise until smooth. Stir into the salad in the large bowl.
• Let salad marinate overnight. Stir the bacon bits in right before serving.

• Makes 6 servings. Each serving is about 8 net carbs.

2 c shredded parmesan

2 c shredded mozzarella

2 eggs

2 tsp garlic powder

1/4 tsp red pepper flakes

1/4 tsp dried parsley

1 1/2 c marinara sauce

• Preheat oven to 350 degrees and set up a baking sheet with parchment paper. 
• Place marinara in a saucepan and heat through.
• In the meantime, in a large bowl,   

              mix together the eggs, mozzarella,                      parmesan, garlic powder, 

and red pepper flakes.

•  Stir until fully combined. 
•  Spread the mixture evenly on the parchment paper, shaping it into a rectangle. 
• Bake for 14 minutes until lightly golden.
• Broil until top is brown and crispy, and cut into 3 equal pieces.
• Serve with 1/2 c marinara sauce on the side.

• Pro tip: shred your own cheese. It melts better without the anti-caking agents that come with prepackaged shredded cheese.

• Each serving is about 13 carbs.

2 Tbsp coconut MCT oil

1/2 large onion, diced

2 tsp minced garlic

1 lb 93/7 ground turkey

1 medium cabbage, roughly chopped

1 10 oz can of Rotel (diced tomatoes with green chiles)

1 8 oz can of tomato sauce

1/4 c Bragg's Liquid Aminos

1/3 beef bone broth

1/4 c chopped parsley

1/2 tsp pepper

1/4 tsp kosher salt

• Heat MCT oil in a large skillet over medium heat and brown the ground turkey with the onion and minced garlic until no longer pink and the onions have softened.
• Add the cabbage, Rotel, Bragg's Liquid Aminos, bone broth, parsley, salt and pepper. Cover the skillet with a lid and cook for 14 minutes.
• Remove lid and stir and let cook until the liquid has reduced and almost evaporated, for about 14 minutes.

• Each serving is about 4 net carbs.

1 1/2 lb boneless, skinless chicken thighs

1/2 red onion, diced

2 Tbsp Coconut MCT oil

1 7.5 oz can chipotle in adobo with sauce (peppers diced)

1 Tbsp minced garlic

1/2 tsp cumin

1 tsp oregano

3 tsp smoked paprika

• Preheat oven to 400 degrees.
• Cube the chicken and place in a mixing bowl.
• Add red onion, chipotles and adobo sauce, garlic, cumin, oregano, MCT oil and smoked paprika.
•  Evenly spread the chicken mixture on a parchment-lined baking sheet. 
• Bake for 30 minutes and then broil for 5 minutes until the edges get crispy.

• Serve on cauliflower rice.
• Each serving is about 4 net carbs.

1 large spaghetti squash

2 1/2 tsp minced garlic

1/2 c water

1 tsp chicken bouillon powder

1 c heavy cream

1 c shredded 6-cheese Italian cheese

1/2 0.5 oz pkg thyme, minced

1 0.5 oz pkg chives, minced

Black pepper

• Preheat oven to 400 degrees
• Prepare the spaghetti squash by cutting off top and bottom. Cut it in half and then scoop out seeds.
•  Set both halves on a baking sheet, placing a small ring of foil underneath each to help keep them steady. Sprinkle them with pepper.
•  In a large mixing bowl, mix together the minced garlic, cream, water, bouillon powder, chives, and thyme. 
•  Sprinkle half of the cheese over the squash, pour the cream mixture on top, and finish with the remaining cheese. 
• Bake for 1 hour, or until the squash is tender.
• Cut each squash half in half.

• Each serving is about 9 net carbs.

1 6 lb beef brisket

2 c sugar free ketchup

2 1 oz packages of Lipton French Onion Soup Mix

2 cans of Zevia Ginger Ale

1 onion, sliced

• In a large bowl, combine ketchup, soup mix, and ginger ale and whisk together.
• Place brisket in crockpot and cover with the liquid.
• Add and sliced onion on top.
• Cook on low for 8 hours or more for tender brisket.

• Serve with collard greens.

• There are approximately 8 carbs per serving.

Compound Herb Butter

1 stick of unsalted butter, softened

1/3 c finely shredded parmesan

2 Tbsp minced chives

1 Tbsp minced thyme

1 Tbsp minced tarragon

1 tsp minced garlic

1/4 tsp kosher salt

1/2 tsp pepper

• Combine the ingredients in a bowl, mixing well to incorporate. 
• Open a large sheet of Saran Wrap and shape butter into a log shape. Roll up and twist ends and refrigerate until butter has hardened.

Garlic and Herb Butter Ribeye

6 thin-sliced ribeye steaks

2 Tbsp coconut MCT oil

1 1/2 tsp kosher salt

1 1/2 tsp black pepper

• Allow steaks to come to room temperature before grilling and rub with MCT oil and salt and pepper.
• Preheat grill pan to medium, and grill 4 minutes before flipping them over. Grill for an additional 3 minutes, or until no longer pink on the outside. 
• Top each steak with 2 pats of compound butter.

• Each steak is approximately 2 carbs.
• Serve with salad for a meal.

Barbeque Sauce

1/2 c Heinz No Sugar Added Tomato Ketchup

3 Tbsp Truvia granulated all purpose

1 Tbsp apple cider vinegar

1 1/2 tsp Worcestershire sauce

1 1/2 tsp Kitchen Bouquet Browing & Seasoning Sauce

1/2 tsp garlic powder

1/2 tsp kosher salt

1/2 tsp chipotle powder

3 boneless, skinless chicken breasts, halved

2 green onions, sliced

Olive oil cooking spray

6 cheddar cheese slices

• Preheat oven to 350 degrees.
• Spray 11x13 dish with olive oil cooking spray and arrange chicken breasts in the dish in a single layer.
• Cover each one with BBQ sauce and bake for 30 minutes.
• Drain off any liquid that renders and top each chicken breast with a slice of cheddar cheese.
• Return to oven and bake for an additional 5 minutes, or until cheese is melted.
• Remove from oven and sprinkle with green onions.

• Each chicken breast contains around 2 carbs.

Collard Greens Washing Solution

1/2 c apple cider vinegar

3 Tbsp kosher salt

Greens

2 bunches collard greens

1 Tbsp coconut MCT oil

1/2 c finely diced onions

1 Tbsp minced garlic

1/2 tsp red pepper flakes

4 c chicken bone broth

1 fully cooked smoked turkey leg

1 Tbsp apple cider vinegar

salt and pepper to taste

•  Fill your kitchen sink with cool water, then add vinegar and salt to create a cleaning bath for the collard greens. 
•  Place the leaves into the prepared water and swish them around, scrubbing gently to remove any dirt or debris.
•  Let them soak for about 14 minutes, giving them another scrub halfway through. Finally, drain the water and rinse the greens thoroughly. 
•  Tear or chop the collard greens into bite-sized pieces and set them aside. 
•  In a stock pot, heat the MTC oil over medium heat, then add the onions and sauté until soft.  
•  Stir in the garlic and red pepper. 
•  Next, pour in the bone broth and add the turkey leg. Bring everything to a boil, then add the collard greens. 
•   Reduce the heat to a simmer, cover the pot with a lid, and cook for 1 hour, stirring occasionally.  
•   Once done, stir in the apple cider vinegar and season with salt and pepper to taste. 
•  Remove the turkey leg—if desired, shred the meat and return it to the pot before serving. 

•  There’s about 1 gram of net carbs in ½ cup of cooked collard greens. 

1 lb ground beef

16 oz Monterey Jack Cheese, shredded

1 onion, sliced

2 green bell peppers, sliced

1 Tbsp Worcestershire sauce

4 oz cream cheese

• Preheat oven to 350 degrees, and line 2 baking sheets with parchment paper, and set aside.
• Heat a large skillet over medium high heat, and brown ground beef while breaking it apart.
• Add the onions and green peppers and cook for 7 minutes until the vegetables have softened. 
• Add cream cheese and Worcestershire sauce and stir continuously until the cream cheese has melted and is well incorporated.
• Drain, remove from heat and set aside.
• Create 2 7-inch circles of Monterey Jack Cheese on each baking sheet, making sure that you leave a couple of inches of space in between them because they will expand when they melt.
• Bake one baking sheet at a time for 10 minutes, or until the edges of the circles turn brown and the cheese looks lacey.
• While the cheese is hot, fill with 1/4 of the meat mixture and roll up. Allow to cool until cheese hardens before serving.
• Repeat process with remaining baking sheet.

• Each Philly Cheesesteak roll contains about 9 net carbs.

2 lb ground beef

1 onion, diced

1 bunch Italian parsley, finely chopped, divided

1 Tbsp garlic powder, divided

1 tsp beef bouillon powder

1/2 14oz pkg frozen pearl onions

1 Tbsp butter

2 Tbsp coconut MCT oil

1 14 oz can diced tomatoes

2 Tbsp tomato paste

1 c water

1 tsp ginger powder

1 tsp cumin

1/4 tsp chili powder

• In a large bowl, mix 1 1/2 tsp garlic powder, diced onion, ground beef, beef bouillon and half of the parsley. Roll into small balls about 1 inch in diameter.
• In a large pot over medium high heat, heat butter and MCT oil, and brown all of the meatballs in batches, and set aside.
• Add frozen pearl onions, tomato paste, diced tomatoes, cumin, 1 1/2 tsp garlic powder, cumin, ginger and chili powder, and 1 c water. Put meatballs back in pot and simmer, covered, for 30 minutes.
• Add remaining parsley and season with salt and pepper to taste.

• Each serving has about 14 g net carbs. 

4 boneless beef top sirloin steaks (12-14 oz each)

3 Tbsp peppercorns, crushed

1 1/2 tsp white pepper

2 tsp kosher salt

4 Tbsp melted salted butter

1/4 c Worcestershire sauce

1 tsp Crystal Hot Sauce

1/4 c heavy cream

•  Allow the steaks to come to room temperature.
• Meanwhile, crush the peppercorns by placing them in a freezer zip-top bag and pressing with the bottom of a cast iron skillet or a meat mallet. 
•  In a small bowl, mix the crushed peppercorns with white pepper. Rub this mixture evenly on both sides of the steaks.  
•  Sprinkle kosher salt into a cast iron skillet and heat over high until the salt starts to brown.  
•  Add the steaks and sear them on both sides.  
•  Lower the heat to medium and add melted butter, cooking the steaks for about 2 minutes per side. 
•  Pour Worcestershire sauce and hot sauce into the pan, cooking until the steaks reach your desired level of doneness (I typically cook them an additional 2–3 minutes).  
•  Remove the steaks from the skillet and set aside. 
•  Pour cream into the pan and scrape up the browned bits from the bottom. Remove from heat and spoon the sauce over the steaks before serving. 

• Serve with Shitake and Cremini Mushroom Medley (GF) and baked potatoes for GF friends (but they are not keto).

• Each steak with a tablespoon of sauce is about 5 carbs.

6 boneless, skinless chicken thighs

1 tsp onion powder

2 Tbsp butter

1 large onion, sliced thinly

1/2 c chicken bouillon

1 tsp dried thyme

8 oz Gruyere cheese, shredded

• Preheat the oven to 375 degrees.
• Season both sides of chicken thighs with salt, pepper and onion powder.
• Melt 2 Tbsp butter in a large cast iron pan over medium heat. Cook the chicken thighs for about 5 minutes on each side or until golden. Transfer to a plate and set aside.
• Reduce the heat to medium low and add the onions. Caramelize the onions. This step takes a long time. Don't rush it and turn up the heat. Stir frequently until golden brown, up to 20 minutes.
• Reduce the heat to low and add the thyme and chicken broth. Reduce by half. This should take about 2 minutes.
• Put the chicken back in the pan and cover the tops of the chicken thighs with the Gruyere. Bake for about 20 minutes until cheese is melted.

• Each chicken thigh contains about 3 net carbs.

1 lb ground beef

1 onion, diced

1 tsp minced garlic

1 14 oz can sliced carrots

2 ribs celery, diced

1 c beef bone broth

2 Tbsp tomato paste

1 tsp Worcestershire

1 tsp dried thyme

1 tsp dried rosemary

1 1/4 tsp kosher salt, divided

1/2 tsp black pepper, divided

1 12oz bag frozen cauliflower florets

2 Tbsp butter

1/4 c heavy cream

1 c shredded cheddar, divided

Paprika

• Preheat oven to 375 degrees.
• Prepare cauliflower according to package directions. Drain. Transfer to a food processor with butter, cream, 1/2 c shredded cheddar, 1/4 tsp salt and 1/4 tsp pepper. 
• Process until smooth and creamy and set aside.
• In a large skillet on medium high, cook the ground beef, breaking it apart with a spoon, until browned. Drain.
• Add diced celery and onion, and sauté until vegetables become soft and onions are translucent.
• Add minced garlic and drained can of carrots and stir until heated through, about 2 minutes.
• Stir in tomato paste, Worcestershire, rosemary, thyme, bone broth, 1 tsp kosher salt, and 1/4 tsp black pepper.
• Reduce heat to simmer, and reduce until most of the liquid has evaporated.
• Spread the meat mixture on the bottom of a casserole dish.
• Spread the mashed cauliflower over the filling and sprinkle 1/2 c cheddar cheese on top.
• Bake for 25 minutes and sprinkle with paprika, if desired.

• Makes about 6 servings. Each serving is about 8 net carbs.

1 stick of salted butter

1 lb sliced shitake mushrooms

1 lb sliced cremini mushrooms

1 tsp kosher salt

3 tsp chopped fresh rosemary or thyme

juice of 1/2 a lemon

1 tsp minced garlic

•  In a large skillet, melt the butter over medium heat.
• Add the mushrooms, garlic, salt, and rosemary or thyme, then sauté for approximately 5 minutes. 
•  Squeeze in the juice of half a lemon and season with pepper to taste. Continue to cook and reduce the mixture for an additional 5 minutes. 

• Each 1/2 c of mushrooms has 1.5-2.5 net carbs.

• 4 c shredded cabbage

3 shredded carrots

1 red bell pepper, diced

1 cucumber, diced

1/2 bunch cilantro, chopped

2 green onions, sliced

2 oz pkg chopped peanuts

1 rotisserie chicken, shredded

1/2 c sugar free peanut butter

4 Tbsp Bragg's Liquid Aminos

2 Tbsp lime juice

2 Tbsp rice vinegar

2 Tbsp Truvia granulated all-purpose

1 tsp sesame oil

1 tsp ginger paste

1/4 tsp red pepper flakes

• In a small bowl, whisk together peanut butter, liquid aminos, lime juice, rice vinegar, Truvia, sesame oil, ginger paste and red pepper flakes until smooth. Set aside.
• In a large bowl, combine cabbage, red pepper, cucumber, green onions, cilantro, peanuts and chicken. Toss well with dressing.

• Makes 6 servings, and each is around 13 net carbs

1 lb Italian sausage

1 onion, diced

1 1/2 tsp minced garlic

1 8oz can tomato sauce

1 tsp Italian seasoning

1 tsp kosher salt

1/4 tsp black pepper

1 14.5 oz can petite diced tomatoes with juice

4 oz cream cheese

1 c chicken bouillon 

1 c heavy cream

1/4 cup shaved parmesan cheese 

1/2 c chopped parsley

• In a large pot over medium heat, add sausage and onions and cook, breaking up sausage, until it is no longer pink and the onions are translucent.
• Add tomato sauce, diced tomatoes, garlic, salt, pepper, Italian seasoning, cream cheese and chicken bouillon. 
• Bring to a simmer, stirring occasionally, until cream cheese is melted.
• Stir in heavy cream and parmesan. Add parsley and cook until parmesan is melted.

• There are 6 servings, and each is about 8 g carbs

1 tbsp Coconut MCT oil

1 lb 80/20 ground beef

1/4 tsp kosher salt

2 tsp minced garlic

1/4 c Bragg's Coconut Aminos

1/4 c beef bone broth

1 tbsp sesame oil

1/4 tsp ground ginger

1/4 tsp red pepper flakes

3 green onions, sliced

1 tsp toasted sesame seeds

1 cucumber, sliced

•  In a medium skillet, heat the MCT oil over medium-high heat. Add the ground beef and season with kosher salt. Cook, stirring occasionally and breaking the meat apart, until it’s browned and fully cooked. Drain any excess fat. 
•  While that’s cooking, mix the coconut aminos, bone broth, sesame oil, ground ginger, and garlic in a small bowl and add to pan.
•  Bring to a boil, then turn the heat down and simmer for about 7 minutes so the sauce can reduce and meld with the meat. 
•  To assemble, start with a base of rice or cauliflower rice in a bowl, then add the meat mixture on top. Sprinkle with green onions and sesame seeds. Arrange a few cucumber slices on the side and finish with a drizzle of sriracha. 

• For GF friends, this can be served with white rice. For a more keto friendly approach, serve with cauliflower rice.

• Each serving with cauliflower rice contains about 9 net carbs.

4 chicken breasts, halved lengthwise

1 tsp paprika

1 tsp Italian seasoning

1/2 tsp garlic powder

1/2 tsp kosher salt

1/2 tsp black pepper

1 c sliced pickled pepperoncini (banana peppers)

1/2 c mozzarella, shredded

8 oz pepperjack, shredded

1/4 c chopped parsley

• Preheat oven to 400 degrees
• Lightly spray a 9x13 casserole dish with olive oil cooking spray.
• In a small bowl, combine paprika, Italian seasoning, garlic powder, salt, and pepper.
• Arrange chicken breasts in dish and season both sides with seasonings.
• Cover each chicken breast with pepperoncinis. Sprinkle with mozzarella and pepperjack.
• Bake for 25 minutes and garnish with parsley before serving.

• Each chicken breast is about 3 carbs.

1/2 c shaved parmesan

1/2 c ricotta cheese

1 onion, diced

1/4 tsp pepper

1 lb ground Italian Sausage

1/4 c chopped basil

4 c chicken bouillon

1 tsp minced garlic

24 oz marinara sauce

2 Tbsp butter

1/2 c heavy cream

• In a large stock pot, melt butter over medium heat.
• Sauté onion and pepper until onions are soft.
• Add the ground sausage, and brown while breaking it up.
• Add the chicken bouillon and marinara and bring to a boil.
• Add the ricotta, parmesan, basil and cream and reduce heat to a simmer.
• Simmer for 30 minutes, stirring occasionally, until ricotta and parmesan are melted.
• Garnish with basil, parmesan and a spoonful of ricotta.

• Makes 6 servings, and each serving is about 11 carbs.

2 lemons

1 0.5oz package of fresh rosemary

1 5-6 lb roasting chicken

1 tbsp coconut MTC oil

1 tbsp pepper

2 tsp kosher salt

• Preheat oven to 350 ° F.
• Zest 2 lemons and the zest set aside. Give a rough chop to the lemons.
• Tuck the chopped lemons and 2 rosemary sprigs into the chicken's cavity. 
•  Pop the chicken on a rack in a shallow pan and slather it with MCT oil. 
•  Mince what’s left of the rosemary and scatter it over the chicken. 
• Sprinkle chicken with salt and pepper.
•  Loosely cover with foil and bake for an hour.
•  Take off the foil and bake for another 90 minutes, or until the thickest part of the thigh reaches 170°F. 
•  Let it rest for 14 minutes before carving. 

• Each 6 oz serving of chicken is 0-2 g carbs.

1 rotisserie chicken, shredded

6 oz ham, cut into bite sized pieces

4 oz melted butter

6 oz cream cheese, softened

1 Tbsp Dijon mustard

1 Tbsp sherry

1 Tbsp lemon juice

1 tsp kosher salt

8 oz Swiss cheese, shredded

• Preheat oven to 350 degrees. 
• Place shredded chicken in an 11 x 13 baking dish and put the ham on top.
• Using a mixer, combine melted butter, cream cheese, sherry, mustard, lemon juice and salt, and mix until creamy. Spread this over the chicken and ham.
• Top with shredded Swiss cheese and bake for 40 minutes.

• Each serving is about 2 carbs.

1 1/2 lb beef stew meat

4 Tbsp butter

2 onions, sliced

1 tsp minced garlic

1 1/2 c beef bouillon 

1 tsp Worcestershire sauce

8 oz steak cut sliced mushrooms

1 tsp xanthan gum

1 1/2 c sour cream

• In a large nonstick skillet, melt butter over medium heat. Add onions, mushrooms and garlic and sauté until onions are translucent. Set aside.
• Add stew meat and sauté until no longer pink. Add beef bouillon and Worcestershire. Bring to a boil and then simmer for 14 minutes.
• Add the mushrooms, onions and garlic back to the skillet. Sprinkle with xanthan gum and simmer for another 5 minutes. Stir in sour cream and remove from heat.

• Serve with cauliflower rice, if desired.
• Each serving is about 8 carbs.

1 lb ground beef

1 lb ground Italian sausage

1 pkg frozen cauliflower rice

8 poblano peppers

1 14oz can enchilada sauce

1 c shredded Mexican cheese blend

1/4 c chopped cilantro

sour cream

•  Preheat the broiler. In a large skillet over medium heat, cook the sausage and ground beef for 5 to 7 minutes, breaking it into crumbles, until no longer pink. Drain off any excess fat and remove from heat. 
•  Prepare cauliflower rice according to package directions.
•  Cut the peppers in half lengthwise and remove the seeds. Arrange them cut side down on a foil-lined baking sheet. Broil about 4 inches from the heat source until the skins blister, approximately 5 minutes. Remove from the oven and use tongs to flip the peppers over. 
• Add cauliflower rice to sausage mixture. Spoon into peppers and top with a couple spoonfuls of enchilada sauce. Sprinkle with cheese and broil until cheese is melted.
• Top with cilantro and sour cream before serving.

• For gluten free friends you can also use an 8 oz pkg of ready-to-serve Spanish rice instead of cauliflower rice. This will definitely change the carb content.

• Each serving (2 whole peppers) contains about 7 net carbs.

1/2 head of cabbage, shredded

1 lb deli corned beef, cut into strips

3 Tbsp butter

8 oz Swiss cheese, shredded

2 scallions, sliced

1 carrot, shredded

Russian Dressing

3/4 c mayonnaise

1/4 c sugar free ketchup

4 tsp horseradish

1 tsp sriracha

1 tsp Worcestershire sauce

1/2 tsp kosher salt

pinch of black pepper

• Melt butter in a large skillet over medium heat. Add corned beef and sauté for 5 minutes, stirring until crispy.
• Add cabbage and carrot and cover and cook for 5 minutes. Scrape the bits from the bottom and stir.
• Add shredded Swiss on top and cover. Remove from heat and allow cheese to melt.
• Mix all of the ingredients for the Russian dressing.
• Top each serving with scallions and Russian dressing.

• Each serving is about 5 net carbs.

Crust

2 c almond flour

6 Tbsp butter, softened

1 egg

1/4 tsp Celtic sea salt

1/2 c shredded cheddar cheese

Filling

3 Tbsp butter

2 ribs celery, diced

1 small onion, diced

1 1/2 c chicken bouillon

4 oz cream cheese, softened

1/4 c heavy cream

1 tsp garlic powder

1/4 tsp poultry seasoning

1/4 tsp celery seed

1 tsp Celtic sea salt

1/4 tsp black pepper

3/4 tsp xanthan gum

2 c rotisserie chicken, shredded

2 carrots, peeled and diced

• Preheat oven to 375 degrees.
• Peel and dice carrots and boil in a small pot for 7 minutes or until soft. Drain and set aside.
• In a large bowl, mix the crust ingredients by hand, squeezing until well incorporated. Divide in half. Place each half between 2 pieces of parchment paper sprayed with cooking spray and roll into a circle which is the size of your pie plate. Refrigerate for 10 minutes.
• Spray pie plate with cooking spray. Cover bottom with one dough circle and bake for 8 minutes. Remove from oven.
• Melt butter in a large skillet over medium heat. Sauté celery and onion until soft. Add carrots, chicken bouillon, cream cheese, cream, garlic powder, poultry seasoning, celery seed, salt and pepper. Sprinkle with xanthan gum and whisk until smooth and thickened. Add shredded chicken.
• Pour into pie plate and top with remaining crust.
• Bake for 30 minutes.

2 tbsp red curry paste

1 lb boneless, skinless chicken breasts, cubed

1/2 tsp kosher salt

1 tbsp coconut MCT oil

1/3 c diced cucumber

1/4 c finely diced shallots

1/3 c chopped cilantro

2 tbsp lime juice

4 cabbage leaves

Sriracha

•  Place the curry paste, chicken, and salt in a food processor and blend until the mixture is smooth. 
•  Heat a large skillet over medium-high heat. Add the MCT oil and swirl to coat the pan. Add the chicken mixture and cook for about 6 minutes, breaking it up with a spoon, until fully cooked through. 
•  Take the pan off the heat, then stir in the cucumber, shallots, cilantro, and lime juice. 
•  Place a cabbage leaf on each of the 4 plates. Evenly spoon the chicken mixture onto each leaf, then drizzle with sriracha. 

• Each serving is about 6 net carbs.

2 Tbsp Coconut MCT oil

1 lb boneless, skinless chicken breasts, cubed

1 14 oz can of coconut milk

4 oz red curry paste

1 red bell pepper, sliced

1 Tbsp fish sauce

1 Tbsp lime juice

1/2 bunch cilantro, chopped

• In a large skillet over medium heat, heat MCT oil. Add chicken and sauté until no longer pink; about 8 minutes. Remove from pan and set aside.
• In the same pan, add the red pepper and sauté until soft. Return chicken to pan. Add curry paste, coconut milk, fish sauce and lime juice. Bring to a simmer and simmer for about 14 minutes, or until sauce thickens slightly.

• Serve by itself, or with cauliflower rice.
• Makes about 4 servings which each have about 5 net carbs.

4 boneless center cut loin pork chops

2 Tbsp Coconut MCT oil

8 oz baby bella mushrooms, sliced

1 tsp minced garlic

2.5 oz grated parmesan

1/2 c heavy cream

1 tsp dried oregano

1/4 tsp crushed red pepper flakes

5 oz baby spinach

• Sprinkle kosher salt and black pepper on both sides of the pork chops. 
• Heat MCT oil in a large skillet over medium heat. Sauté pork chops for about 7 minutes on each side.  Move to a plate and keep warm until ready to serve. 
• Add mushrooms to skillet and sprinkle with salt. Stir occasionally until soft, about 5 minutes.
• Add garlic, parmesan, cream, oregano and red pepper flakes. Reduce heat to low and simmer for a couple of minutes until slightly thickened. Add spinach and continue to cook until wilted.
• Add the porkchops back to the pan and cook until heated through, about 5 minutes.

• Each serving is about 5 net carbs

4 tsp xanthan gum

1/4 c Bragg's Coconut Aminos

4 tsp wasabi

4 tsp minced ginger

1 tsp minced garlic

1/4 c beef bone broth

2 lb beef, thinly sliced into strips.

1 tbsp coconut MCT oil

2 tbsp sesame oil

2 red peppers, julienned

2 bunched green onions, sliced into 1-inch pieces

Finely shredded cabbage or coleslaw mix

Zero net carb tortillas

•  In a small bowl, whisk together xanthan gum, liquid aminos, bone broth, wasabi, ginger, and garlic until well blended into a smooth paste. Set aside.
•  Heat 1 tablespoon of MCT oil and 1 tablespoon of sesame oil in a large skillet over medium-high heat. 
•  Add beef strips to the pan and cook for around 5 minutes, until just a hint of pink remains. Lift them out with a slotted spoon and set aside. 
•  Some liquid may be released from the beef — that’s perfectly fine. Add another tablespoon of sesame oil, then stir-fry the green onions and red pepper for a few minutes until they are crisp tender.
• Stir in xanthan gum mixture and return beef to pan. Stir until everything is coated well with the sauce, and the mixture has warmed through.
• Serve on zero carb tortillas with shredded cabbage on top.

• Pro tip: Put the beef in the freezer for a few minutes before slicing. It is much easier to cut it thinly when it is partially frozen.
• Zero carb tortillas are not GF. For GF friends, serve with corn tortillas or GF flour tortillas. (This will increase the carb count.)

• Each serving without the tortilla is about 8 net carbs.

6 frozen hamburger patties

8 oz Swiss cheese, sliced

3 onions, sliced

3 Tbsp Coconut MCT oil

1/2 tsp kosher salt

• Preheat oven to 350.
• In a medium saucepan over medium low heat, heat MCT oil. Add onions and slowly caramelize, stirring occasionally. (This will take about 20 minutes).
• In another skillet, fry frozen burgers over medium heat until juices come through (6-7 minutes per side). Move to a baking sheet.
• Top each burger with a couple of slices of Swiss cheese and caramelized onions. Bake for 5 minutes, or until cheese is melted.

• Each burger is about 8 net carbs.

2 12 oz frozen steamed broccoli florets

1 1/2 lb beef for carne picada (available at Aldi)

2 Tbsp black bean garlic sauce

1 Tbsp sesame oil

1 Tbsp Coconut MCT oil

1 c beef bouillon

2 tsp xanthan gum

• Heat a large skillet over medium high heat and heat sesame and MCT oil.
• Add beef and stir-fry until no longer pink.
• In the meantime, prepare the broccoli in the microwave according to package directions. Set aside.
• Deglaze the pan with beef bouillon. Add black bean sauce.
• Reduce heat to medium. Sprinkle with xanthan gum and stir until slightly thickened.
• Add broccoli to skillet, and heat until warmed through.

• Makes four servings. They are about 8 net carbs each.
•  Serve with cauliflower rice if desired.
• 
  

4 oz cream cheese, softened

1 c. shredded Mexican cheese blend

4 oz pickled jalapenos, diced

4 boneless, skinless chicken breasts

8 slices of thick cut bacon

•  Set the air fryer to 375°F and preheat. 
•  In a bowl, blend the cream cheese, jalapeños, and cheese until well combined. Set aside. 
•  Make a horizontal slit in the thickest part of each chicken breast to form a pocket. Fill each with a quarter of the cheese mixture. Wrap with two strips of bacon and use toothpicks to keep everything secure. 
•  Place two chicken breasts at a time in the air fryer with the seam side facing down. Cook for 20 minutes, then use tongs to flip them over. Continue cooking for another 14 minutes, or until the bacon is crispy and the chicken is fully cooked. 
•  After cooking, keep the chicken warm in the oven and repeat the process with the remaining two chicken breasts. Allow them to rest for at least 5 minutes, then remove the toothpicks before serving. 

• I usually serve this with steamed broccoli, and roasted potatoes for non-keto and GF friends.

• Each chicken breast has about 4 carbs.

8 green onions, thinly sliced

8 Kam Yen Jan Chinese sausages, sliced

8 eggs, whisked

• In a large skillet over medium heat, fry sausages for about 3 minutes. (They will render fat to cook the eggs in.)
• Make a well in the center of the skillet and add eggs. Fry until they begin to set and scramble eggs.
• Add green onions and serve.

• Makes 4 servings, and each is about 8 carbs.

2 12 oz bags of frozen, steamable broccoli

2 Tbsp butter

8 oz cream cheese, softened

1 c heavy cream

4 c chicken bouillon

1/2 c shredded parmesan

1 tsp dried thyme

2 1/2 c shredded cheddar

1 tsp kosher salt

1/4 tsp black pepper

• Cook broccoli in microwave according to package directions and set aside.
• In a large pot over medium heat, add butter, cream cheese, cream and chicken bouillon. Whisk until cream cheese is melted.
• Next add the cheddar cheese, parmesan cheese thyme, salt and pepper. Whisk until cheese is melted.
• Add cooked broccoli to pot and serve.

• Makes 6 servings which are about 6 net carbs each.

2 lb celeriac, trimmed and cut into 1" cubes

1 16 oz pkg crinkle cut carrots

1 large onion, roughly chopped

4 Tbsp coconut MCT oil, divided

1 habanero, sliced in half

1 c chicken bone broth

1 lb boneless, skinless chicken thighs cut into 1/2" pieces

1/4 c Blue Mountain Country Jamaican Curry Powder

2 tsp kosher salt

• In a large pot of boiling, salted water, add carrot chips and boil for 3 minutes.
• Add the celeriac and continue boiling for about 7 minutes, or until both the carrots and celeriac are tender. Drain, return to the pot, and set aside. 
• Heat the MCT oil in a large skillet over medium heat. Once the oil is shimmering, add the onions and habanero, and sauté until the onions become translucent. Then, transfer them to the pot with the celeriac and carrots. 
• Add 2 tbsp MCT oil to skillet and cook chicken over medium high heat until no longer pink. Add bone broth, curry and salt.
• Add chicken to the pot and stir until well combined.

• Serve over cauliflower rice, or for our GF friends it can be served with white rice.

• Each serving is about 10 net carbs.

1 12 oz bag frozen cauliflower rice

3 Tbsp gluten free soy sauce

2 Tbsp mirin

1 tsp Truvia granulated sweetener

2 shallots, thinly sliced

1/4 c vegetable oil

1 tsp sesame oil

4 green onions, thinly sliced

2 eggs, beaten

1 carrot, peeled and sliced into 1/2" matchsticks

1 1/2 tsp minced garlic

1/4 tsp white pepper

1 Tbsp toasted sesame seeds

• In a small bowl, mix soy sauce, Truvia and mirin and set aside.
• In a large non-stick skillet over medium high heat, heat sesame and vegetable oil and add shallots and stir-fry for a few minutes, until they are soft, and begin to get crispy. Remove to a paper towel lined plate to drain. Discard most of the oil, leaving about 1 Tbsp in the pan.
• Beat eggs in a small bowl, and add to pan and cook them, stirring occasionally until they are scrambled. Transfer to a bowl and set aside.
• Cook carrots for a couple of minutes until they begin to get soft. Meanwhile, place cauliflower rice into a tea towel and squeeze out liquid. Add cauliflower and garlic and stir fry for an additional 2 minutes.
• Add sauce mixture and stir until liquid is mostly evaporated.
• Stir in eggs, white pepper, shallots, green onions and toasted sesame seeds.

• Makes 4 servings, each are about 6 net carbs.

Olive oil cooking spray

1 lb ground chicken

1 egg, beaten

3 green onions, thinly sliced

1 stalk celery, finely diced

1 Tbsp almond flour

1 Tbsp mayonnaise

1 tsp onion powder

1 tsp garlic salt

1 tsp kosher salt

1 tsp black pepper

1 c Frank's Red Hot

2 12oz pkg frozen cauliflower

1 1oz pkg ranch dip mix

• Preheat oven to 400 degrees. Spray a sheet tray with olive oil cooking spray.
• In a large bowl, mix ground chicken, egg, green onions, celery, almond flour, mayo, onion powder, garlic salt, pepper and salt. Roll into 2 inch balls and place on sheet tray. Bake for 20 minutes. Remove from oven and place meatballs in a pot and cover them with buffalo sauce over medium heat until warmed.
• Prepare the cauliflower according to package directions. Drain. Place in food processor with a packet of Ranch seasoning and puree until smooth.
• Serve meatballs over ranch cauliflower.

• Makes 6 servings of meatballs and cauliflower. Each is about 3.5 net carbs.