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Pancetta and Goat Cheese Stuffed Flank Steak

PancettaandGoatCheeseStuffedFlankSteak

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 646 | FAT 58G | CARBOHYDRATES 4G | FIBER .4G | NET CARBOHYDRATES 3.6G | PROTEIN 27G

Impress everyone you know with this keto-friendly steak recipe. The amount of oohs and aahs you’ll get far outweighs the level of effort this recipe requires.

INGREDIENTS:

  • ¼ cup red wine
  • ¼ cup balsamic vinegar
  • 2 tablespoons Dijon mustard
  • 2 tablespoons soy sauce
  • 1 cup extra-virgin olive oil
  • 4 cloves garlic, peeled and sliced
  • 1 teaspoon Kosher salt
  • freshly ground pepper
  • 1 (2-3 pound) flank steak
  • ½ cup pancetta, diced
  • 8 ounces goat cheese
  • 3 cups spinach

*Note: This recipe requires butcher’s twine.

PREPARATION:

  1. In a bowl, whisk together all ingredients of the marinade (red wine through ground pepper) or blend together in a blender until smooth. Put the marinade and the flank steak in a re-sealable zipper storage plastic bag or shallow baking dish and marinate for 4-24 hours.
  2. To cook the pancetta, put into a sauté/fry pan at low heat. Let it cook slowly while rendering the fat. Stir often and cook until crispy. It may take 20-30 minutes. Strain the fat and reserve.
  3. Heat the reserved pancetta fat in another sauté pan at medium heat and sauté the spinach until just wilted. Strain and squeeze out any excess moisture. Mix the spinach, pancetta and goat cheese together well.
  4. Remove flank steak from marinade and pat dry. Discard marinade, and lay flank steak (perpendicular with the grain going side-to-side) on a flat surface such as a cutting board. Pound with a meat mallet or rolling pin until the steak is about 1/4-inch thick.
  5. Spread stuffing over one side of the flank steak. Then roll the steak away from you, keeping it as compact as possible. Some stuffing may come out of the sides. You can try to push it back in or discard. Tie the rolled steak with butcher’s twine at least 3-4 times. Season with salt and pepper all around.
  6. Preheat the oven to 400 degrees. Heat up 2 tablespoons of vegetable oil in a cast-iron skillet on medium-high heat or heat up your grill. Sear the steak on all sides until nicely browned, then transfer to oven. Finish in the oven until an internal temperature of 125 degrees is reached, about 15-25 minutes (possibly longer depending on the oven). Transfer the steak to a cutting board and allow to rest for about 15 minutes before snipping the butcher’s twine off and slicing into 1/2-inch slices.
  • Yield: 4-6

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Fisherman’s Chowder

Fishermans-Chowder-

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 532 | FAT 44G | CARBOHYDRATES 11G | FIBER 2G | NET CARBOHYDRATES 9G | PROTEIN 23G

INGREDIENTS:

  • 5 pieces bacon, diced
  • 1 yellow onion, diced
  • 4 tablespoons butter
  • 4 cloves garlic, minced
  • ¼ cup white wine
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • 3 cups chicken stock
  • 1 head cauliflower, core removed and finely chopped
  • 2 cups heavy cream
  • 
1 pound cooked white, flaky fish like halibut or cod, shredded
  • 1 teaspoon lemon juice
  • 1 teaspoon Tabasco
  • salt and pepper to taste
  • ½ cup sharp cheddar cheese, shredded
  • 1 cup Parmesan cheese, grated

PREPARATION:

  1. In a heavy-bottomed soup pot, cook the bacon at low heat for about 10 minutes, stirring often until fat is rendered and bacon starts to crisp. Add the butter and onion, and increase the heat to medium-high; cook for about 5 minutes. Add the garlic and cook for another 5 minutes until onion is soft.
  2. Deglaze with the white wine, and stir continuously for 1 minute. Add the paprika, thyme, chicken stock and cauliflower. Bring to a boil, reduce heat to a low simmer and allow to cook slowly for about 20-25 minutes until the cauliflower is soft. Add the cream and continue simmering for another 10 minutes.
  3. Blend the soup with a handheld immersion blender or puree in a blender and return to the pot at low heat. Whisk in the shredded fish and the rest of the ingredients.
  4. Adjust seasoning as needed. If the chowder is too thin, let it reduce down for a few more minutes and/or thicken with more cheese. If it becomes too thick, thin out with more stock or cream. Note: This chowder is a great way to use up leftover seafood. Potatoes are traditionally used in this recipe, but cauliflower reduces the amount of carbohydrates and adds to the nutritional value.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Portobello Pizzas

Portobello-Pizza-

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 507 | FAT 43G | CARBOHYDRATES 10G | FIBER 2G | NET CARBOHYDRATES 8G | PROTEIN 20G

These keto-friendly portobello pizzas are so good you won’t give a second thought to their carb-laden counterparts. The portobello mushrooms serve as a delicious and savory “crust” for the cheese and pepperoni. Even your non-keto friends will love these.

INGREDIENTS:

  • 4 large portobello mushroom caps, stems removed
  • ½ cup olive oil
  • Kosher salt and pepper
  • 1 cup marinara/spaghetti sauce
  • 2 cups shredded mozzarella
  • 1 cup grated Parmesan, plus more for garnish
  • 20 slices pepperoni
  • 4 basil leaves, sliced thinly

PREPARATION:

  1. Preheat oven to 400 degrees. Scrape out the gills from the portobello mushrooms, toss or drizzle with the olive oil, and sprinkle lightly with salt and pepper. Then, lay portobellos on a baking pan open side up.
  2. Scoop ¼ cup of sauce into each portobello cap. Mix the two cheeses together in a bowl and sprinkle generously (about ¾ cup) into each portobello. Top each pizza with 5 pieces of pepperoni.
  3. Bake in the oven for 15-20 minutes until the mushrooms are soft and the cheese is bubbly and golden brown. Garnish with extra Parmesan and sliced basil.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Prime Rib with Horseradish Cream

Prime-Rib

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 640 | FAT 56G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 33G

This recipe for prime rib is much easier to prepare than you might anticipate. It is always a crowd pleaser for dinner parties, but it can also be a weeknight dinner with the family that will yield lots of leftovers. After shrinkage during cooking, this recipe yields about 8-10 (½-1 pound) servings.

INGREDIENTS:

  • 1 boneless prime rib roast (8-12 pounds)
  • ¼ cup olive oil
  • ½ cup salt
  • 1 tablespoon pepper
  • 2 tablespoons granulated garlic
  • 1 tablespoon dried thyme
  • 1 tablespoon dried rosemary
  • 2 tablespoons paprika
  • 1 cup sour cream
  • ½ cup mayonnaise
  • ¼ cup horseradish, drained
  • juice from half a lemon
  • dash of Tabasco
  • pinch of salt and pepper

PREPARATION:

  1. Score fat side by slicing several times all the way down the prime rib; be careful not to slice all the way into the meat. Rub all over with olive oil and season generously all around. Don’t be afraid to go heavy on the seasoning; the measurements are just a guideline. Ideally, season it the night before.
  2. Remove from the refrigerator at least 1 hour before cooking and allow the prime rib to get to room temperature.
  3. Set oven to 450-500 degrees. Roast for about 20 minutes with the fan on high (if that is an option for your oven). Then, set oven on broil setting and continue cooking for another 8 minutes. Lower temperature to 325 degrees. Continue to roast for another hour and 20 minutes.
  4. Check temperature and remove from oven when you reach about 115-120 degrees. It may need significantly more time. A 15-pounder can take over 3 hours at 325 degrees. Let rest for 30 minutes to 1 hour before slicing.
  5. For the Horseradish Cream, mix the sour cream, mayonnaise, horseradish, lemon juice, and Tabasco. Then season with salt and pepper to your taste.
  • Cook Time: 3 hour(s)
  • Yield: 8-10

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Roasted Broccoli with Garlic and Parmesan

Roasted-Broccoli-

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 242 | FAT 18G | CARBOHYDRATES 11G | FIBER 4G | NET CARBOHYDRATES 7G | PROTEIN 9G

Roasting broccoli with these few ingredients not only makes it taste delicious, but it is one of the easiest ways that I know to prepare it. While it falls short of the ideal 75/5/20 percent macronutrient range, its endless list of health benefits is worth trying to figure into the day’s calories. Pairing this broccoli with a main course that is low on the carbohydrate scale, such as our Prime Rib or Parmesan-Encrusted Halibut recipes will help balance out that ketogenic macronutrient range.

INGREDIENTS:

  • 1 head broccoli, cut into florets
  • 2 cloves garlic, minced
  • ¼ cup olive oil
  • pinch of salt and pepper
  • 8 tablespoons grated Parmesan cheese, divided
  • juice from half a lemon

PREPARATION:

  1. Preheat oven to 400 degrees. In a large bowl, toss the first four ingredients with 6 tablespoons of Parmesan cheese. Lay evenly on a sheet pan and place in oven.
  2. Roast in the oven for about 15-18 minutes (rotate the pan after 8 minutes) until some pieces just begin to lightly brown and the broccoli becomes tender all the way through.
  3. Remove the pan from the oven; immediately drizzle and toss with the lemon juice and garnish with the remaining Parmesan.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Keto Chicken Parm

ChicParm

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 946 | FAT 78G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 55G

Chicken Parmesan is one of those comfort foods that are not exactly keto-friendly in their traditional form. However, with a little tweaking, we came up with a recipe that not only works, but is also quite delicious while staying close to the ideal 75/5/20 percent macro-range. Chicken thighs are substituted here for conventional chicken breasts; otherwise, the protein gets too out of control. The flaxseed meal, pork rinds, and Parmesan cheese make a really nice crust on the chicken when shallow-fried in oil.

INGREDIENTS:

  • 4 chicken thighs
  • 2 eggs
  • 1 cup heavy cream
  • 1/4 cup flaxseed meal
  • 3 ounces pork rinds, crushed
  • 1/2 cup Parmesan cheese, grated
  • 1-2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 cup olive oil
  • 1/2 cup low-carb tomato or marinara sauce
  • 1/2 cup mozzarella cheese, shredded

PREPARATION:

  1. Pound out the chicken thighs into cutlets. In a bowl, whisk together the eggs and heavy cream. In a separate bowl, mix together the flaxseed meal, crushed pork rinds, Parmesan cheese, salt, pepper, Italian seasoning, and garlic powder. Dip the chicken into the egg and cream mixture and then dip it into the breading mixture. Cover the chicken well in the breading and shake off any excess; put the chicken on a plate or piece of foil and repeat with the rest of the chicken.
  2. Heat the oil in a pan at medium-high heat until hot, but not smoking, about 2-3 minutes. Fry the chicken on each side for 2-3 minutes until golden brown all the way around.
  3. Preheat the oven to 400 degrees. Place the fried chicken on a sheet pan lined with foil or parchment paper. Top each piece with 2 tablespoons of the marinara sauce and 2 tablespoons of the mozzarella cheese (use more if desired). Place in the oven for 8-10 minutes until the cheese starts to get golden brown.

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Zucchini Casserole

Zucchini-Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 334 | FAT 30G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 12G

This recipe is quick and easy to put together. It makes for a great breakfast on its own, but it is also a nice side to a dinner entrée, such as beef. The almond flour brings this casserole together better and gives it a more even consistency, but it can be omitted from the recipe if you want to eliminate most of the carbs.

INGREDIENTS:

  • 5 pieces bacon, diced
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups zucchini, grated
  • 1 cup cheese, grated (cheddar or Colby Jack)
  • ½ cup almond flour
  • ½ cup vegetable oil
  • ¼ cup heavy cream
  • 6 eggs
  • salt and pepper to taste

PREPARATION:

  1. Preheat oven to 350 degrees. Slowly render the fat from the bacon in a sauté pan or cast-iron skillet at low-medium heat. Once the bacon is rendered, but not yet crispy, add the onion and garlic and sauté until the bacon begins to crisp up and the onion just begins to caramelize.
  2. Add the bacon, onion and garlic mixture to a bowl, along with all of the other remaining ingredients. Whisk together well and pour into a greased (or sprayed) baking dish.
  3. Top with extra cheese if desired and bake at 350 degrees for 1 hour. Rotate after 30 minutes and check for doneness by poking the middle.
  • Cook Time: 1 hour(s)
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.