Category: Chapter 5

Serves 6 / Prep time: 10 minutes / Cook time: 25 minutes

The absolute best method of cooking these juicy herbed burgers is over a medium-heat grill, but this oven-baked recipe works very well too. You might want to double the batch and place the formed burgers in the freezer between parchment paper layers and tightly wrapped in plastic, or placed in a sealed freezer bag. Simply thaw and cook for an easy dinner at a later time.

1 pound ground chicken
8 bacon slices, chopped
¼ cup ground almonds
1 teaspoon chopped fresh basil
¼ teaspoon sea salt
Pinch freshly ground black pepper
2 tablespoons coconut oil
4 large lettuce leaves
1 avocado, peeled, pitted and sliced

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.

2. In a medium bowl, combine the chicken, bacon, ground almonds, basil, salt and pepper until well mixed.

3. Form the mixture into 6 equal patties.

4. Place a large skillet over medium-high heat and add the coconut oil.

5. Pan sear the chicken patties until brown on both sides, about 6 minutes in total.

6. Place the browned patties on the baking sheet and bake until completely cooked through, about 15 minutes.

7. Serve on the lettuce leaves, topped with the avocado slices.

PER SERVING 

Calories: 374; Fat: 33g; Protein: 18g; Carbs: 3g; Fiber: 2g;
Net Carbs: 1g; Fat 78%/ Protein 20%/ Carbs 2%

Serves 4 / Prep time: 10 minutes / Cook time: 25 minutes

Paprika is a glorious red spice created by grinding dried sweet red bell peppers and chile peppers into a fine powder. It’s available in sweet, hot, and smoked varieties to name just a few. The rich color and piquant flavor of paprika infuses the other ingredients in this recipe. Paprika also adds some health benefits to the recipe, such as protecting the eyes from macular degeneration.

4 (4-ounce) chicken breasts, skin-on
1 tablespoon olive oil
½ cup chopped sweet onion
½ cup heavy (whipping) cream
2 teaspoons smoked paprika
½ cup sour cream
2 tablespoons chopped fresh parsley
Freshly ground black pepper
Sea salt

1. Lightly season the chicken with salt and pepper.

2. Place a large skillet over medium-high heat and add the olive oil.

3. Sear the chicken on both sides until almost cooked through,
about 15 minutes in total. Remove the chicken to a plate.

4. Add the onion to the skillet and sauté until tender, about 4 minutes.

5. Stir in the cream and paprika and bring the liquid to a simmer.

6. Return the chicken and any accumulated juices to the skillet and simmer the chicken for 5 minutes until completely cooked.

7. Stir in the sour cream and remove the skillet from the heat.

8. Serve topped with the parsley.

PER SERVING 

Calories: 389; Fat: 30g; Protein: 25g; Carbs: 4g; Fiber: 0g;
Net Carbs: 4g; Fat 70%/ Protein 26%/ Carbs 4%

Serves 4 / Prep time: 30 minutes, plus 30 minutes chilling time /
Cook time: 30 minutes

This dish might perfectly complement a complicated risotto in a fancy fine-dining restaurant. The trick to perfect stuffed chicken breasts is to cut a perfect pocket — not too deep but with enough space so the filling is completely enclosed. If it isn’t enclosed, the filling will simply melt in the oven, leaving an empty pocket.

1 tablespoon butter
¼ cup chopped sweet onion
½ cup goat cheese, at room temperature
¼ cup Kalamata olives, chopped
¼ cup chopped roasted red pepper
2 tablespoons chopped fresh basil
4 (5-ounce) chicken breasts, skin-on
2 tablespoons extra-virgin olive oil

1. Preheat the oven to 400°F.

2. In a small skillet over medium heat, melt the butter and add the onion. Sauté until tender, about 3 minutes.

3. Transfer the onion to a medium bowl and add the cheese, olives, red pepper and basil. Stir until well blended, then refrigerate for about 30 minutes.

4. Cut horizontal pockets into each chicken breast, and stuff them evenly with the filling. Secure the two sides of each breast with toothpicks.

5. Place a large ovenproof skillet over medium-high heat and add the olive oil.

6. Brown the chicken on both sides, about 10 minutes in total.

7. Place the skillet in the oven and roast until the chicken is just cooked
through, about 15 minutes. Remove the toothpicks and serve.

SUBSTITUTION TIP 

If fresh basil is not available in the grocery store or your
garden, try using a premade paste or frozen basil in the filling. You can also use a spoon of pesto for added flavor.

PER SERVING 

Calories: 389; Fat: 30g; Protein: 25g; Carbs: 3g; Fiber: 0g;
Net Carbs: 3g; Fat 70%/ Protein 28%/ Carbs 2%

Serves 4 / Prep time: 15 minutes / Cook time: 25 minutes

One of the main components of this recipe is rich, creamy coconut milk, which is a popular keto ingredient. The various types of coconut milk available might be confusing, but the best is the canned variety with a thick layer of coconut cream on top. Either stir the cream into the milk or skim it off for other recipes after opening the can.

2 tablespoons olive oil
4 (4-ounce) chicken breasts, cut into 2-inch chunks
½ cup chopped sweet onion
1 cup coconut milk
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
¼ cup chopped fresh cilantro

1. Place a large saucepan over medium-high heat and add the olive oil.

2. Sauté the chicken until almost cooked through, about 10 minutes.

3. Add the onion and sauté for an additional 3 minutes.

4. In a medium bowl, whisk together the coconut milk, curry powder, cumin, and coriander.

5. Pour the sauce into the saucepan with the chicken and bring the liquid
to a boil.

6. Reduce the heat and simmer until the chicken is tender and the sauce
has thickened, about 10 minutes.

7. Serve the chicken with the sauce, topped with cilantro.

PER SERVING 

Calories: 382; Fat: 31g; Protein: 23g; Carbs: 5g; Fiber: 1g;
Net Carbs: 4g; Fat 70%/Protein 26%/Carbs 4%

Serves 6 / Prep time: 10 minutes / Cook time: 35 minutes

Good meatloaf is an art and a successful staple dish for many home cooks. It is one of the ultimate comfort foods. Meatloaf needs the perfect ratio of meat, fats, vegetables, and spices to be tender and flavorful. The best part about meatloaf is that it freezes beautifully, so you can make a double batch and keep one for a quick meal at another time.

1 tablespoon olive oil
½ sweet onion, chopped
1 & ½ pounds ground turkey
⅓ cup heavy (whipping) cream
¼ cup freshly grated Parmesan cheese
1 tablespoon chopped fresh parsley
Pinch freshly ground black pepper
Pinch sea salt

1. Heat the oven to 450°F.

2. Place a small skillet over medium heat and add the olive oil.

3. Sauté the onion until it is tender, about 4 minutes.

4. Transfer the onion to a large bowl and add the turkey, heavy cream,
Parmesan cheese, parsley, salt, and pepper.

5. Stir until the ingredients are combined and hold together. Press the mixture into a loaf pan.

6. Bake until cooked through, about 30 minutes.

7. Let the meatloaf rest for 10 minutes and serve.

PER SERVING 

Calories: 216; Fat: 19g; Protein: 15g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 69%/Protein 29%/Carbs 2%

Serves 4 / Prep time: 10 minutes / Cook time: 25 minutes

Chicken is often the first choice for poultry in most home kitchens, but turkey is fabulous tasting, inexpensive, and very healthy. Turkey is low in fat and high in protein. Make sure some of your other recipe ingredients are high in fat so your keto macro is perfect. Turkey can help boost your immunity because it contains an amino acid called tryptophan, which supports the immune system.

1 pound ground turkey
1 scallion, white and green parts, finely chopped
1 teaspoon minced garlic
Pinch freshly ground black pepper
1 cup ground almonds
2 tablespoons olive oil
Pinch sea salt

1. Preheat the oven to 350°F. Line a baking sheet with aluminum foil and
set aside.

2. In a medium bowl, mix together the turkey, scallion, garlic, salt, and pepper until well combined.

3. Shape the turkey mixture into 8 patties and flatten them out.

4. Place the ground almonds in a shallow bowl and dredge the turkey patties in the ground almonds to coat.

5. Place a large skillet over medium heat and add the olive oil.

6. Brown the turkey patties on both sides, about 10 minutes in total.

7. Transfer the patties to the baking sheet and bake them until cooked through, flipping them once, about 15 minutes in total.

PREP TIP 

Make the entire recipe from start to finish and place the cooled turkey
patties in sealed plastic bags and store them in the refrigerator for up to 3 days or the freezer for up to 1 month. Take them out of the freezer and thaw for a quick dinner or snack or reheat them right from the refrigerator.

PER SERVING 

Calories: 440; Fat: 34g; Protein: 27g; Carbs: 7g; Fiber: 4g;
Net Carbs: 3g; Fat 70%/ Protein 25%/ Carbs 5%