Ketogenic Diet

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

Curry is a sauce-based recipe originating in India and adapted by many cultures. The ubiquitous spice mixture often contains a multitude of ingredients, such as cumin, coriander, turmeric, ginger, cloves, paprika, and cinnamon. It’s adapted so well to many cuisines because no matter the ingredients used — vegetables, meats, fish, eggs, butter, coconut—the spices bring the dish together beautifully.

2 tablespoons coconut oil
1&½ tablespoons grated fresh ginger
2 teaspoons minced garlic
1 tablespoon curry powder
½ teaspoon ground cumin
2 cups coconut milk
16 ounces firm white fish, cut into 1-inch chunks
1 cup shredded kale
2 tablespoons chopped cilantro

1. Place a large saucepan over medium heat and melt the coconut oil.

2. Sauté the ginger and garlic until lightly browned, about 2 minutes.

3. Stir in the curry powder and cumin and sauté until very fragrant,
about 2 minutes.

4. Stir in the coconut milk and bring the liquid to a boil.

5. Reduce the heat to low and simmer for about 5 minutes to infuse the milk with the spices.

6. Add the fish and cook until the fish is cooked through, about 10 minutes.

7. Stir in the kale and cilantro and simmer until wilted, about 2 minutes.

8. Serve.

PER SERVING 

Calories: 416; Fat: 31g; Protein: 26g; Carbs: 5g; Fiber: 1g;
Net Carbs: 4g; Fat 70%/ Protein 24%/ Carbs 6%

Serves 4 / Prep time: 15 minutes / Cook time: 12 minutes

A simple fresh salsa is often the best topping for a juicy piece of fish, and creamy avocados are a perfect choice for the base. Take the salsa ingredients out of the refrigerator an hour or so before serving the fish so they come to room temperature. The taste of the avocado will be much stronger than when this fruit is completely chilled. You can also grill the salmon for this recipe — this fish holds up well under higher heat and does not dry out.

FOR THE SALSA

1 avocado, peeled, pitted and diced
1 scallion, white and green parts, chopped
½ cup halved cherry tomatoes
Juice of 1 lemon
Zest of 1 lemon

FOR THE FISH

1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon onion powder
¼ teaspoon sea salt
Pinch freshly ground black pepper
Pinch cayenne pepper
4 (4-ounce) boneless, skinless salmon fillets
2 tablespoons olive oil

TO MAKE THE SALSA

1. In a small bowl, stir together the avocado, scallion, tomatoes, lemon juice and lemon zest until mixed.

2. Set aside.

TO MAKE THE FISH

1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil and
set aside.

2. In a small bowl, stir together the cumin, coriander, onion powder, salt,
black pepper, and cayenne until well mixed.

3. Rub the salmon fillets with the spice mix and place them on the
baking sheet.

4. Drizzle the fillets with the olive oil and roast the fish until it is just cooked through, about 15 minutes.

5. Serve the salmon topped with the avocado salsa.

PER SERVING 

Calories: 320; Fat: 26g; Protein: 22g; Carbs: 4g; Fiber: 3g;
Net Carbs: 1g; Fat 69%/ Protein 26%/ Carbs 5%

Serves 4 / Prep time: 10 minutes / Cook time: 8 minutes

Sole is a flat fish, which means both of its eyes are on one side of its head. It looks rather strange, but when filleted, it is delicious. Sole is not a threatened species but it is overfished in some areas, so it is not as plentiful as it was in the past. This tender, delicate fish freezes very well; if you cannot find fresh fillets, frozen fillets will work, too.

4 (4-ounce) sole fillets
¾ cup ground almonds
¼ cup Asiago cheese
2 eggs, beaten
2 & ½ tablespoons melted coconut oil

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

2. Pat the fish dry with paper towels.

3. Stir together the ground almonds and cheese in a small bowl.

4. Place the bowl with the beaten eggs in it next to the almond mixture.

5. Dredge a sole fillet in the beaten egg and then press the fish into the almond mixture so it is completely coated. Place on the baking sheet and repeat until all the fillets are breaded.

6. Brush both sides of each piece of fish with the coconut oil.

7. Bake the sole until it is cooked through, about 8 minutes in total.

8. Serve immediately.

PER SERVING 

Calories: 406; Fat: 31g; Protein: 29g; Carbs: 6g; Fiber: 3g;
Net Carbs: 3g; Fat 65%/ Protein 30%/ Carbs 5%

Serves 4 / Prep time: 10 minutes / Cook time: 12 minutes

A lovely golden nut crust not only adds fabulous flavor to fish, it also helps prevent overcooking of the fillets so they stay moist. This protective coating can be any type of nut from delicate almonds to more robust pistachios. Just substitute the other
nuts in the same amount as the hazelnuts in the recipe.

4 (5-ounce) boneless haddock fillets
Freshly ground black pepper
1 cup shredded unsweetened coconut
¼ cup ground hazelnuts
2 tablespoons coconut oil, melted
Sea salt

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.

2. Pat the fillets very dry with paper towels and lightly season them with salt and pepper.

3. Stir together the shredded coconut and hazelnuts in a small bowl.

4. Dredge the fish fillets in the coconut mixture so that both sides of each piece are thickly coated.

5. Place the fish on the baking sheet and lightly brush both sides of each piece with the coconut oil.

6. Bake the haddock until the topping is golden and the fish flakes easily with a fork, about 12 minutes total.

7. Serve.

PREP TIP 

The breading of the fish can be done ahead, up to 1 day, if you just want to pop the fish in the oven when you get home. Place the breaded fish on the baking sheet and cover it with plastic wrap in the refrigerator until you wish to bake it.

PER SERVING 

Calories: 299; Fat: 24g; Protein: 20g; Carbs: 4g; Fiber: 3g;
Net Carbs: 1g; Fat 66%/ Protein 28%/ Carbs 6%

Serves 4 / Prep time: 15 minutes / Cook time: 12 minutes

Salmon has such a satisfying firm texture and strong flavor that it can handle the garlic and cheese in this dish. Salmon is one of the healthiest fish choices, with loads of nutrients such as vitamin D and omega-3 fatty acids. Wild salmon caught in the Pacific off the US and Canadian coasts have a very high level of these diseasebusting anti-inflammatory nutrients and antioxidants.

½ cup Asiago cheese
2 tablespoons freshly squeezed lemon juice
2 tablespoons butter, at room temperature
2 teaspoons minced garlic
1 teaspoon chopped fresh basil
1 teaspoon chopped fresh oregano
4 (5-ounce) salmon fillets
1 tablespoon olive oil

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

2. In a small bowl, stir together the Asiago cheese, lemon juice, butter, garlic, basil, and oregano.

3. Pat the salmon dry with paper towels and place the fillets on the baking sheet skin-side down. Divide the topping evenly between the fillets and spread it across the fish using a knife or the back of a spoon.

4. Drizzle the fish with the olive oil and bake until the topping is golden and the fish is just cooked through, about 12 minutes.

5. Serve.

PER SERVING 

Calories: 357; Fat: 28g; Protein: 24g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/ Protein 28%/ Carbs 2%

Serves 4 / Prep time: 10 minutes / Cook time: 40 minutes

Chicken is a staple food in many households because it combines so well with many other ingredients and its mild flavor is a favorite even among picky eaters. If your budget allows, look for organic grass-fed chicken at your local grocery store because it tastes better than the meat from factory-farmed birds. Organic grass-fed chicken also contains more vitamin A and omega-3 fatty acids.

4 bone-in, skin-on chicken thighs
Freshly ground black pepper
2 tablespoons butter, divided
2 teaspoons minced garlic
½ cup Herbed Chicken Stock
(page 141)
½ cup heavy (whipping) cream
Juice of ½ lemon
Sea salt

1. Preheat the oven to 400°F.

2. Lightly season the chicken thighs with salt and pepper.

3. Place a large ovenproof skillet over medium-high heat and add 1 tablespoon of butter.

4. Brown the chicken thighs until golden on both sides, about 6 minutes in total. Remove the thighs to a plate and set aside.

5. Add the remaining 1 tablespoon of butter and sauté the garlic until translucent, about 2 minutes.

6. Whisk in the chicken stock, heavy cream, and lemon juice.

7. Bring the sauce to a boil and then return the chicken to the skillet.

8. Place the skillet in the oven, covered, and braise until the chicken is cooked through, about 30 minutes.

A CLOSER LOOK 

Chicken thighs often get overlooked when next to the more
popular breasts, but they have more flavor and are juicier. Thighs are also less expensive than chicken breasts and are a smart choice at least once per week for people on a budget.

PER SERVING 

Calories: 294; Fat: 26g; Protein: 12g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 78%/ Protein 17%/ Carbs 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%