Category: Chapter 7

Portobello Mushroom Pizza

Serves 4 / Prep time: 15 minutes / Cook time: 5 minutes

What would pizza be without gooey melted mozzarella? Mozzarella is produced using a method that spins the cheese from milk and then cuts it, called pasta filata. Mozzarella is a good choice for the keto diet. It is high in fat (65 percent), contains about 32 percent protein, and has only 3 percent carbs.

4 large portobello mushrooms, stems removed
¼ cup olive oil
1 teaspoon minced garlic
1 medium tomato, cut into 4 slices
2 teaspoons chopped fresh basil
1 cup shredded mozzarella cheese

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

2. In a small bowl, toss the mushroom caps with the olive oil until well coated. Use your fingertips to rub the oil in without breaking the mushrooms.

3. Place the mushrooms on the baking sheet gill-side down and broil the
mushrooms until they are tender on the tops, about 2 minutes.

4. Flip the mushrooms over and broil 1 minute more.

5. Take the baking sheet out and spread the garlic over each mushroom, top each with a tomato slice, sprinkle with the basil, and top with the cheese.

6. Broil the mushrooms until the cheese is melted and bubbly, about 1 minute.

7. Serve.

PAIRS WELL WITH 

These pizzas pack a lot of flavor, so you’ll need an assertive
main course to share the plate with them. Some wonderful options could include Bacon-Wrapped Beef Tenderloin (page 101) or Sirloin with Blue Cheese Compound Butter. These juicy mushrooms make a tempting snack, as well.

PER SERVING 

Calories: 251; Fat: 20g; Protein: 14g; Carbs: 7g; Fiber: 3g;
Net Carbs: 4g; Fat 71%/Protein 19%/Carbs 10%

Garlicky Green Beans

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

Sizzling lightly caramelized green beans flavored generously with garlic are a perfect culinary storm of texture, color, and taste. You might find yourself whipping up a batch to eat as a snack instead of a side dish. Yellow wax beans or a combination of the two colors would also be a lovely choice if you want to vary the ingredients.

1 pound green beans, stemmed
2 tablespoons olive oil
1 teaspoon minced garlic
¼ cup freshly grated Parmesan
Freshly ground black pepper
Cheese
Sea salt

1. Preheat the oven to 425°F. Line a baking sheet with aluminum foil and
set aside.

2. In a large bowl, toss together the green beans, olive oil, and garlic until well mixed.

3. Season the beans lightly with salt and pepper.

4. Spread the beans on the baking sheet and roast them until they are tender and lightly browned, stirring them once, about 10 minutes.

5. Serve topped with the Parmesan cheese.

PAIRS WELL WITH 

Look for entrées with a quick cooking time so that your entire
meal can be on the table in less than 30 minutes. Try tender Herb Butter Scallops or Pan-Seared Halibut with Citrus Butter Sauce (page 76) for a lovely, speedy meal.

PER SERVING 

Calories: 104; Fat: 9g; Protein: 4g; Carbs: 2g; Fiber: 1g;
Net Carbs: 1g; Fat 77%/Protein 15%/Carbs 8%

Sautéed Asparagus with Walnuts

Serves 4 / Prep time: 10 minutes / Cook time: 5 minutes

If you are a foodie, you probably wait with anticipation for spring and the slender elegant asparagus spears that come into season at that time. Asparagus is a good choice for keto followers because although this veggie contains carbs, it is also very high in fiber, which creates a low net carb result. Asparagus is an antioxidant and anti-inflammatory, so it is excellent for eye health, helps fight cancers, and is wonderful for your heart.

1 & ½ tablespoons olive oil
¾ pound asparagus, woody ends trimmed
Freshly ground pepper
¼ cup chopped walnuts
Sea salt

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

2. Sauté the asparagus until the spears are tender and lightly browned,
about 5 minutes.

3. Season the asparagus with salt and pepper.

4. Remove the skillet from the heat and toss the asparagus with the walnuts.

5. Serve.

PAIRS WELL WITH 

There are very few other ingredients that do not combine well
with asparagus, so you have many delicious options for main dishes to serve with these tasty spears. Good choices to consider are Paprika Chicken or Roasted Pork Loin with Grainy Mustard Sauce.

PER SERVING 

Calories: 124; Fat: 12g; Protein: 3g; Carbs: 4g; Fiber: 2g;
Net Carbs: 2g; Fat 81%/Protein 9%/Carbs 10%

Brussels Sprouts Casserole

Serves 8 / Prep time: 15 minutes / Cook time: 30 minutes

Brussels sprouts are often left in the produce section of the grocery store because they look complicated to cook. And if you have ever overcooked them, they produce an extremely unpleasant sulphur-like odor. You should rethink this nutritional powerhouse because they are delicious and have many health benefits. Brussels sprouts help fight cardiovascular disease and cancer, lower cholesterol levels, and can improve thyroid function. And they really are easy to cook well.

8 bacon slices
1 pound Brussels sprouts,
blanched for 10 minutes and cut into quarters
1 cup shredded Swiss cheese, divided
¾ cup heavy (whipping) cream

1. Preheat the oven to 400°F.

2. Place a skillet over medium-high heat and cook the bacon until it is crispy about 6 minutes.

3. Reserve 1 tablespoon of bacon fat to grease the casserole dish and roughly chop the cooked bacon.

4. Lightly oil a casserole dish with the reserved bacon fat and set aside.

5. In a medium bowl, toss the Brussels sprouts with the chopped bacon
and ½ cup of cheese and transfer the mixture to the casserole dish.

6. Pour the heavy cream over the Brussels sprouts and top the casserole with the remaining ½ cup of cheese.

7. Bake until the cheese is melted and lightly browned and the vegetables are heated through, about 20 minutes.

8. Serve.

PAIRS WELL WITH 

This rich dish needs a simple entrée on the plate so that you
don’t feel too full at the end of the meal. Consider Italian Beef Burgers or Rosemary-Garlic Lamb Racks (page 96).

PER SERVING 

Calories: 299; Fat: 11g; Protein: 12g; Carbs: 7g; Fiber: 3g;
Net Carbs: 4g; Fat 77%/Protein 15%/Carbs 8%

Creamed Spinach

Serves 4 / Prep time: 10 minutes / Cook time: 30 minutes

Creamed vegetables, spinach in particular, have been around for several thousand years, although in the past several years, yogurt was often used in the sauce instead of heavy cream. The finished dish is comforting and perfect for large potluck events when you need to bring something to contribute. If you want to cut some of the calories from the recipe, swap out the heavy cream for evaporated milk, but keep in mind that also changes the keto macro.

1 tablespoon butter
½ sweet onion, very thinly sliced
4 cups spinach, stemmed and thoroughly washed
¾ cup heavy (whipping) cream
¼ cup Herbed Chicken Stock
Pinch freshly ground black pepper
Pinch ground nutmeg
Pinch sea salt

1. In a large skillet over medium heat, add the butter.

2. Sauté the onion until it is lightly caramelized, about 5 minutes.

3. Stir in the spinach, heavy cream, chicken stock, salt, pepper, and nutmeg.

4. Sauté until the spinach is wilted, about 5 minutes.

5. Continue cooking the spinach until it is tender and the sauce is thickened, about 15 minutes.

6. Serve immediately.

PAIRS WELL WITH 

Adding some color to your meal highlights the simple presentation of this traditional side dish. Look to Roasted Salmon with Avocado Salsa for some pizazz or a subtler Stuffed Chicken Breasts.

PER SERVING 

Calories: 195; Fat: 20g; Protein: 3g; Carbs: 3g; Fiber: 2g;
Net Carbs: 1g; Fat 88%/Protein 6%/Carbs 6%

Cheesy Mashed Cauliflower

Serves 4 / Prep time: 15 minutes / Cook time: 5 minutes

Mashed potatoes might be one of the foods you miss when starting your keto experience, but take heart because this lower-carb version is pretty close to its fluffy counterpart. The cheese, cream, and butter add lots of flavor and a certain creamy feel to the mashed cauliflower, and create a wonderful base for other variations. Try mashed roasted garlic in your cauliflower mash for a truly sublime side dish.

1 head cauliflower, chopped roughly
½ cup shredded Cheddar cheese
¼ cup heavy (whipping) cream
2 tablespoons butter, at room temperature
Freshly ground black pepper
Sea salt

1. Place a large saucepan filled three-quarters full with water over high heat and bring to a boil.

2. Blanch the cauliflower until tender, about 5 minutes, and drain.

3. Transfer the cauliflower to a food processor and add the cheese, heavy
cream, and butter. Purée until very creamy and whipped.

4. Season with salt and pepper.

5. Serve.

PAIRS WELL WITH 

Creamy mashed vegetables seem to call out for delectable
sauces to spoon over them. Two of the best come with the Garlic-Braised Short Ribs and Coconut Chicken.

PER SERVING 

Calories: 183; Fat: 15g; Protein: 8g; Carbs: 6g; Fiber: 2g;
Net Carbs: 4g; Fat 75%/Protein 14%/Carbs 11%

Sautéed Crispy Zucchini

Serves 4 / Prep time: 15 minutes/ Cook time: 10 minutes

Anyone who has eaten a grilled cheese sandwich or picked the crispy edges off of a lasagna knows how incredible these cheesy bits taste. That rich golden crisp cheese is what you end up with on your sautéed zucchini when you prepare this recipe. The trick is to let the ingredients sit in the skillet after you add the cheese so it has the chance to melt and lightly caramelize before stirring.

2 tablespoons butter
4 zucchini, cut into
¼-inch-thick rounds
½ cup freshly grated Parmesan
cheese
Freshly ground black pepper

1. Place a large skillet over medium-high heat and melt the butter.

2. Add the zucchini and sauté until tender and lightly browned,
about 5 minutes.

3. Spread the zucchini evenly in the skillet and sprinkle the Parmesan cheese over the vegetables.

4. Cook without stirring until the Parmesan cheese is melted and crispy where it touches the skillet, about 5 minutes.

5. Serve.

PAIR WELL WITH 

The crispy bits of cheese are perfect with the lightly caramelized vegetables and are an attractive pairing with most entrées. Paprika Chicken or Lamb Leg with Sun-Dried Tomato Pesto (page 97) would be delicious with this recipe.

PER SERVING 

Calories: 94; Fat: 8g; Protein: 4g; Carbs: 1g; Fiber: 0g;
Net Carbs: 1g; Fat 76%/Protein 20%/Carbs 4%

Mushrooms with Camembert

Serves 4 / Prep time: 5 minutes / Cook time: 15 minutes

Mushrooms have an interesting, almost meaty texture, and they tend to soak up all the flavorings in a recipe. Mushrooms are very high in vitamin D, the only vegetable source of this nutrient, and are an excellent source of potassium and selenium. Mushrooms can help reduce your cravings for sweet foods and help prevent spikes
in blood sugar that can cause overeating.

2 tablespoons butter
2 teaspoons minced garlic
1 pound button mushrooms, halved
4 ounces Camembert cheese, diced
Freshly ground black pepper

1. Place a large skillet over medium-high heat and melt the butter.

2. Sauté the garlic until translucent about 3 minutes.

3. Sauté the mushrooms until tender, about 10 minutes.

4. Stir in the cheese and sauté until melted, about 2 minutes.

5. Season with pepper and serve.

PAIRS WELL WITH 

A somewhat elegant dish like these cheesy mushrooms
deserves to be matched with a gorgeous culinary partner. Very good choices include the Nut-Stuffed Pork Chops (page 92) or Lamb Chops with Kalamata Tapenade.

PER SERVING 

Calories: 161; Fat: 13g; Protein: 9g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 70%/Protein 21%/Carbs 9%

Pesto Zucchini Noodles

Serves 4 / Prep time: 15 minutes

The pesto recommended for this pretty side is the kale version found on page 131. Kale is touted as a super food for good reason, since this leafy green is very high in fiber, calcium, and vitamins A, C, and K. Kale helps lower cholesterol and reduces your risk for several cancers as well as boosting the immune system and detoxing the body.

4 small zucchini, ends trimmed
¾ cup Herb Kale Pesto (page 133)
¼ cup grated or shredded
Parmesan cheese

1. Use a spiralizer or peeler to cut the zucchini into “noodles” and place them in a medium bowl.

2. Add the pesto and the Parmesan cheese and toss to coat.

3. Serve.

PAIRS WELL WITH 

This is a light side dish that is ready in an instant but packs a
great deal of flavor. Try a simply flavored entrée to complement the freshness of the zucchini noodles, such as Pan-Seared Halibut with Citrus Butter Sauce or Rosemary-Garlic Lamb Racks (page 96).

PER SERVING 

Calories: 93; Fat: 8g; Protein: 4g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/Protein 15%/Carbs 8%