Alright. So the best thing to have is a well-thought-out plan!
So if I'm going to do this Ketogenic diet, I'm going to have to have a plan of how I'm going to do it! (especially since I want to know what I am making my husband.)
+++Monday -- Ketogenic Broccoli Cheddar Soup: (From the Keto Girl in a Carbed Up World)
Ingredients:
7 cups chicken stock (If you look you can find ones with 0-1 carb per cup).
2 celery stalks
1/4 lb of carrots
1 medium sized onion
5 garlic cloves
1 Tbs Italian seasoning
8 cups broccoli (4 medium sized heads), coarsely chopped
3 cups heavy cream
2 tbs of butter
24 oz cheddar cheese
Optional: Almond Flour (1-3 Tbs)
Directions:
Mince the celery, carrots, onion and garlic. Sautee them in a large stockpot on a medium heat with the butter.
Once the veggies have begun to brown, add the chicken stock and Italian seasoning.
Bring this to a boil, while remaining on a medium heat, and while covered. Allow the chicken stock to boil for 30 minutes.
Add the coarsely chopped broccoli. Allow the broccoli to become soft, which should take about 30-45 minutes.
Once the broccoli becomes soft, turn down the heat to it’s lowest setting, and add the cream and cheese. I used block cheese and just chopped it into smaller blocks to help it melt quicker.
Once the cheese melts, if you want, you can add some almond flour to help thicken it up. My soup was just a little thin, so I only added a tablespoon. You’ll want to make sure that you stir it in well and give it time to cook. Otherwise, you may get a bite of raw almond flour.
Serve it up! This recipe makes about 16 medium sized bowls (10-12 oz) of soup. Depending on how you divide up your bowls, you may have a little more or little less. I garnished mine with a little shredded cheese to make it a little prettier. You can, too.
Each bowl has about 360 calories, 5 carbs (2 are fiber, so 3 net carbs), 29 grams of fat, and 13 grams of protein.
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+++Tuesday -- Ketogenic Curry Chicken with Riced Cauliflower (snagged this one off of another site.)
Ingredients
2 Lbs of Chicken (4 breasts)
1 packet of Curry Paste
1 Cup Water
3 Tablespoons Ghee (can substitute butter)
½ Cup Heavy Cream
1 Head Cauliflower (around 1 kg)
Instructions
Melt the Ghee in a large pot or pan with a lid
Add the curry paste and stir to combine
Once the curry paste and the ghee have combined, add the water and simmer for 5 minutes
Add the chicken, cover, and simmer for 20 minutes
While the chicken is cooking, chop up a head of cauliflower into florets and pulse in the food processor to make riced cauliflower, the cauliflower doesn’t need to be cooked, I would only use fresh cauliflower cause frozen would be too watery
Once the chicken is cooked, uncover, add the cream, and cook for an additional 5 minutes
Serve in a bowl over the riced caulifower!
Nutrition Information
Serves: 6
Serving size: 160g Cauliflower and ?th of curry
Calories: 349
Fat: 17
Carbohydrates: 10
Fiber: 4
Protein: 38
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+++Wednesday -- Ketogenic Pizza (Got this one from Reddit!)
You will Need:
2 cups shredded mozzarella cheese (I added a bit of colby jack and parmesan as well)
~3 tblsp almond meal
1 large egg
1 tblsp Italian seasoning
1 tsp garlic powder
Pepper/other seasonings to taste
Your preferred sauce/toppings
How:
Preheat oven to 450°F
In a large bowl, add your cheeses and microwave for about a minute and a half, until the cheese is melted. WATCH THE CHEESE. If it gets too bubbly, I suspect it will get hard or rubbery. You want a doughy consistency.
While the cheese is hot, add in almond meal 1 tblsp at a time and incorporate with a fork. I probably actually used more than 3 tblsp in the end. You're really just doing this for texture, so add to taste and experiment with other low carb flours and meals!
Once it has cooled down a bit, add in your egg and spices and start mixing well with your hands.
Grease or spray a large baking sheet or pizza pan.
Spread your crust mixture fairly thin and into an approximate pizza shape. It should hold this shape while cooking.
Pop it in the oven for about 6-7 minutes or until golden brown. It will be puffy, gorgeous, and it will TOTALLY look like a real deal pizza crust after baking.
Pull it out of the oven, loosen from the pan with a spatula, and stick it in the fridge or freezer until it is room temperature or cooler.
Add sauce and toppings to taste. I found that Walmart's Great Value pizza sauce doesn't have any added sugar and has about ~4carbs per serving, I think? Whatever, I'm broke.
Bake or broil for another few minutes, until it looks done. I can't presume to tell you what your pizza cooking preferences are. If you broil, make sure to watch it. My crust ended up a little extra brown because I wanted PIZZA. NOW. Still good, though.
MFP Nutritional Info: (Approximate, per serving)
Serving size: 2 slices
Toppings: Pepperoni, Sausage crumbles, Mushrooms
Calories: 323
Carbs: 4
Fat: 25
Protein: 19
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+++Thursday -- Ketogenic Fiesta Chicken Casserole (Got this one from Keto Girl)
Ingredients:
1/8 cup of queso con salsa
2 pounds Boneless Skinless Chicken Tenderloins
1/4 cup heavy cream
1/2 cup of shredded cheese (divided into 2 1/4 cups)
2 Tbs Taco Seasoning (about 1/2 packet)
2 cups of chopped cauliflower
1/2 cup Parmesan cheese
4 Tbs Cream cheese
1/2 package of bacon
Directions:
Cook your chicken and bacon. I baked both of mine for about 30 minutes at 350.
Set aside you cauliflower and 1/4 cup of cheese. Mix all the other ingredients into a bowl until it looks like a chunky sauce.Image
Add your cauliflower to this batter.Image
Check on your chicken. Once it’s ready, shred it! You can use two forks to pull them apart or a salad chopper works, too.Image
Mix your chicken in with the other ingredientsImage
Put this mixture in a casserole dish. Top with the other 1/4 cup of cheese and crumbled bacon. Bake at 350 for 25 minutes.Image
Let it cool a bit before you serve it.
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+++Friday -- Ketogenic Beef Stir Fry (snagged this one off the internet, can't remember the site.)
Ingredients: 1 tablespoon canola oil
2 cups broccoli -- blanched
1/2 cup thinly sliced carrot
1/2 cup onion -- wedges
6 ounces sirloin steak -- boneless,strips
1 1/2 tablespoons chicken broth -- or broth
1 tablespoon soy sauce, low sodium
1/2 teaspoon guar gum -- or cornstarch
1/8 teaspoon salt -- optional
-In a 10" skillet or wok heat the oil;add the prepared vegetables.
-Cook, stirring quickly & frequently until vegies are crisp tender & onions are
browned.
-Stir in the beef strips,cook till desired doneness.
-In a small bowl, combine the remaining ingredients, stirring to dissolve the
cornstarch; add to the beef mixture& cook stirring constantly until sauce is
thickened, 2 -3 minutes.
-Carb count per serving :9.4 minus 4 grams fiber= 5.4 carbs & 19.1 gr. protein
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+++Saturday -- Breakfast! Ketogenic Mock McGriddles (off of Keto Girl's blog.)
Ingredients for the bun:
1 egg
1 cup almond flour
1/4 cup of Vermont’s Sugar Free Syrup (Found in the diabetic/sugar free section of the grocery store
6 quirts liquid sweetener
1/4 cup water
Put the almond flour in a small mixing bowl.
Add the syrup and mix.
Add the water and mix.
Add the egg and mix.
Add the sweetener and mix.
Put half a tablespoon of butter in a skillet on medium heat and let it melt. Pour a small amount of the mixture into the pan and let it cook for about 5-6 minutes.
Flip over for 2-3 more minutes on the other side.
Continue to do this until all of the “buns” are made. On top of your buns, add your favorite breakfast ingredients. I had bacon, egg, and cheese. You could omit my ingredients and add your own. I’d like to try sausage on mine next. Adding sauted onions might be nice, too.
Here are the nutrition facts for 1 MockGriddle with 2 slices of bacon, 1 egg, and a little cheese. Only 6 net carbs!
Dinner! Ketogenic Meaty Spaghetti Squash (snagged this off of a site.)
Ingredients: 2 tablespoons of butter
1/2 white onion, chopped fine
1 jar of low sugar spaghetti sauce
1 cup of crumbled cooked italian sausage or cooked ground beef.
1/2 teaspoon granulated garlic
1/2 teaspoon italian seasoning
3 cups cooked spaghetti squash
Salt and pepper (to taste)
Parmesan cheese (optional)
Melt butter in a medium saucepan over medium-high heat.
Add the onion and saute for until translucent.
Stir in spaghetti sauce and meat and cook for 2-3 minutes, reducing the heat to medium.
Add the granulated garlic and the italian seasoning and stir to mix.
Simmer for about 5 minutes, stirring frequently.
Add 1 cup of the cooked squash and stir to mix in sauce.
Keep adding squash and mixing until you have a nice creamy casserole consistency. (You may find that you don't use all the squash.)
Garnish with Parmesan. Serve immediately.
Makes 4 servings with 8 grams of net carb in per serving.
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