Ketogenic Diet

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%

Nut-Stuffed Pork Chops

Roasted Pork Loin with Grainy

Mustard Sauce

Lamb Chops with Kalamata Tapenade

Rosemary-Garlic Lamb Racks

Lamb Leg with Sun-Dried Tomato Pesto

Sirloin with Blue Cheese Compound Butter

Garlic-Braised Short Ribs

Bacon-Wrapped Beef Tenderloin

Cheeseburger Casserole

Italian Beef Burgers

Serves 4 / Prep time: 20 minutes / Cook time: 30 minutes

Pork is a healthy choice that falls somewhere between poultry and red meat on the nutrition spectrum, which is why pork is often called the other white meat. Pork is very high in protein and vitamin D and low in saturated fat. You will have to combine pork with ingredients higher in fat, like the nuts and goat cheese in this recipe, to meet your keto macros.

3 ounces goat cheese
½ cup chopped walnuts
¼ cup toasted chopped almonds
1 teaspoon chopped fresh thyme
4 center-cut pork chops, butterflied
Freshly ground black pepper
2 tablespoons olive oil
Sea salt

1. Preheat the oven to 400°F.

2. In a small bowl, make the filling by stirring together the goat cheese,
walnuts, almonds, and thyme until well mixed.

3. Season the pork chops inside and outside with salt and pepper. Stuff each chop, pushing the filling to the bottom of the cut section. Secure the stuffing with toothpicks through the meat.

4. Place a large skillet over medium-high heat and add the olive oil. Pan sear the pork chops until they’re browned on each side, about 10 minutes in total.

5. Transfer the pork chops to a baking dish and roast the chops in the oven until cooked through, about 20 minutes.

6. Serve after removing the toothpicks.

PER SERVING 

Calories: 481; Fat: 38g; Protein: 29g; Carbs: 5g; Fiber: 3g;
Net Carbs: 2g; Fat 70%/ Protein 25%/ Carbs 5%

Serves 8 / Prep time: 10 minutes / Cook time: 70 minutes

This sauce is delicious; you might have to double the amount you make because eating it by the spoonful as a snack is a real treat. It is also stellar with barbecued beef tenderloin or a perfectly roasted lamb rack.

1 (2-pound) boneless pork loin roast
Freshly ground black pepper
3 tablespoons olive oil
1&½ cups heavy (whipping) cream
3 tablespoons grainy mustard, such as Pommery
Sea salt

1. Preheat the oven to 375°F.

2. Season the pork roast all over with sea salt and pepper.

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

4. Brown the roast on all sides in the skillet, about 6 minutes in total, and
place the roast in a baking dish.

5. Roast until a meat thermometer inserted in the thickest part of the roast reads 155°F, about 1 hour.

6. When there is approximately 15 minutes of roasting time left, place a small saucepan over medium heat and add the heavy cream and mustard.

7. Stir the sauce until it simmers, then reduce the heat to low. Simmer the sauce until it is very rich and thick, about 5 minutes. Remove the pan from the heat and set aside.

8. Let the pork rest for 10 minutes before slicing and serve with the sauce.

A CLOSER LOOK 

Look for Pommery mustard, which is slightly sweet and adds a
lovely burst of flavor to this decadent sauce.

PER SERVING 

Calories: 368; Fat: 29g; Protein: 25g; Carbs: 2g; Fiber: 0g;
Net Carbs: 2g; Fat 70%/ Protein 25%/ Carbs 5%

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

Lamb racks seem like the epitome of fine dining, perfectly cooked and cut into chops that are arranged in patterns with elegant bones pointing to the ceiling. Frenching the racks—removing the meat from the upper bones cleanly—is not difficult but can certainly be time consuming if you have never done it before. If you get the racks from your local butcher, you can always ask them to do the work for you to save
valuable kitchen time.

FOR THE TAPENADE

1 cup pitted Kalamata olives
2 tablespoons chopped fresh parsley
2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
2 teaspoons freshly squeezed lemon juice

FOR THE LAMB CHOPS

2 (1-pound) racks French-cut
lamb chops (8 bones each)
Freshly ground black pepper
1 tablespoon olive oil
Sea salt

TO MAKE THE TAPENADE

1. Place the olives, parsley, olive oil, garlic, and lemon juice in a food processor and process until the mixture is puréed but still slightly chunky.

2. Transfer the tapenade to a container and store sealed in the refrigerator until needed.

TO MAKE THE LAMB CHOPS

1. Preheat the oven to 450°F.

2. Season the lamb racks with salt and pepper.

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

4. Pan sear the lamb racks on all sides until browned, about 5 minutes in total.

5. Arrange the racks upright in the skillet, with the bones interlaced, and roast them in the oven until they reach your desired doneness, about 20 minutes for medium-rare or until the internal temperature reaches 125°F.

6. Let the lamb rest for 10 minutes and then cut the lamb racks into
chops. Arrange 4 chops per person on the plate and top with the
Kalamata tapenade.

SUBSTITUTION TIP 

Kalamata olives are grown in Greece and are a glorious purpleblack color. Keep an eye out for unusual olives to try with this recipe, and try to avoid the standard canned black olives, which are often processed unripe fruit.

PER SERVING 

Calories: 348; Fat: 28g; Protein: 21g; Carbs: 2g; Fiber: 1g;
Net Carbs: 1g; Fat 72%/ Protein 25%/ Carbs 3%

Serves 4 / Prep time: 10 minutes, plus 1 hour marinating time / Cook time: 25 minutes

Lamb is not one of the most popular meat choices in North America, but it is consumed in many other countries as a staple food. Spring lamb is the best choice when considering this product, although you can find lamb both fresh and frozen year-round in most grocery stores. If you are using frozen lamb, make sure it is completely thawed before adding the racks to the marinade.

4 tablespoons extra-virgin olive oil
2 tablespoons finely chopped fresh rosemary
2 teaspoons minced garlic
2 (1-pound) racks French-cut
lamb chops (8 bones each)
Pinch sea salt

1. In a small bowl, whisk together the olive oil, rosemary, garlic, and salt.

2. Place the racks in a sealable freezer bag and pour the olive oil mixture into the bag. Massage the meat through the bag so it is coated with the marinade. Press the air out of the bag and seal it.

3. Marinate the lamb racks in the refrigerator for 1 to 2 hours.

4. Preheat the oven to 450°F.

5. Place a large ovenproof skillet over medium-high heat. Take the lamb racks out of the bag and sear them in the skillet on all sides, about 5 minutes in total.

6. Arrange the racks upright in the skillet, with the bones interlaced, and roast them in the oven until they reach your desired doneness, about 20 minutes for medium-rare or until the internal temperature reaches 125°F.

7. Let the lamb rest for 10 minutes and then cut the racks into chops.

8. Serve 4 chops per person.

PER SERVING 

Calories: 354; Fat: 30g; Protein: 21g; Carbs: 0g; Fiber: 0g;
Net Carbs: 0g; Fat 70%/ Protein 30%/ Carbs 0%

Serves 8 / Prep time: 15 minutes / Cook time: 70 minutes

Sun-dried tomatoes, especially those packed in seasoned olive oil, provide an intense burst of flavor and are perfect for pesto and sauces. The drying process removes the tomatoes’ water content while retaining and amplifying most of the nutrients and sweet taste of this popular fruit. Sun-dried tomatoes are an excellent source of iron, vitamin K, and protein.

FOR THE PESTO

1 cup sun-dried tomatoes packed in oil, drained
¼ cup pine nuts
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh basil
2 teaspoons minced garlic

FOR THE LAMB LEG

1 Lamb leg (2-pound)
2 tablespoons olive oil
Freshly ground black pepper
Sea salt

TO MAKE THE PESTO

1. Place the sun-dried tomatoes, pine nuts, olive oil, basil, and garlic in a
blender or food processor; process until smooth.

2. Set aside until needed.

TO MAKE THE LAMB LEG

1. Preheat the oven to 400°F.

2. Season the lamb leg all over with salt and pepper.

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

4. Sear the lamb on all sides until nicely browned, about 6 minutes in total.

5. Spread the sun-dried tomato pesto all over the lamb and place the lamb on a baking sheet. Roast until the meat reaches your desired doneness, about 1 hour for medium.

6. Let the lamb rest for 10 minutes before slicing and serving.

PER SERVING 

Calories: 352; Fat: 29g; Protein: 17g; Carbs: 5g; Fiber: 2g;
Net Carbs: 3g; Fat 74%/ Protein 20%/ Carbs 6%

Serves 4 / Prep time: 10 minutes, plus 1 hour chilling time / Cook time: 12 minutes

Compound butters—butter mixed with another ingredient such as an herb or a cheese—are an easy, quick way to get intense flavor in your recipes. The heat of the prepared meats, poultry, or vegetables melts the butter into a scrumptious pool with no work beyond cutting a disk of butter off the prepared log. Compound butters will keep in the freezer, tightly wrapped, for up to a month.

6 tablespoons butter, at room temperature
4 ounces blue cheese, such as Stilton or Roquefort
4 Beef sirloin steaks (5-ounce)
1 tablespoon olive oil
Freshly ground black pepper
Sea salt

1. Place the butter in a blender and pulse until the butter is whipped,
about 2 minutes.

2. Add the cheese and pulse until just incorporated.

3. Spoon the butter mixture onto a sheet of plastic wrap and roll it into a log about 1½ inches in diameter by twisting both ends of the plastic wrap in opposite directions.

4. Refrigerate the butter until completely set, about 1 hour.

5. Slice the butter into ½-inch disks and set them on a plate in the refrigerator until you are ready to serve the steaks. Store leftover butter in the refrigerator for up to 1 week.

6. Preheat a barbecue to medium-high heat.

7. Let the steaks come to room temperature.

8. Rub the steaks all over with the olive oil and season them with salt
and pepper.

9. Grill the steaks until they reach your desired doneness, about 6 minutes per side for medium.

10. If you do not have a barbecue, broil the steaks in a preheated oven
for 7 minutes per side for medium.

11. Let the steaks rest for 10 minutes. Serve each topped with a disk of the compound butter.

PER SERVING 

Calories: 544; Fat: 44g; Protein: 35g; Carbs: 0g; Fiber: 0g;
Net Carbs: 0g; Fat 72%/Protein 28%/Carbs 0%

Serves 4 / Prep time: 10 minutes / Cook time: 2 hours, 20 minutes

Garlic infuses these ribs with a complex flavor and adds a plethora of important nutrients, because this allium is the source of about 70 phytochemicals, calcium, selenium, and manganese. Garlic has been used for centuries as a medicinal ingredient for its detoxing qualities and to lower blood pressure. Including garlic as a regular part of your diet is even thought to cut your risk of getting the common cold.

4 Beef short ribs (4-ounce)
Freshly ground black pepper
1 tablespoon olive oil
2 teaspoons minced garlic
½ cup dry red wine
3 cups Rich Beef Stock
Sea salt

1. Preheat the oven to 325°F.

2. Season the beef ribs on all sides with salt and pepper.

3. Place a deep ovenproof skillet over medium-high heat and add the olive oil.

4. Sear the ribs on all sides until browned, about 6 minutes in total. Transfer the ribs to a plate.

5. Add the garlic to the skillet and sauté until translucent, about 3 minutes.

6. Whisk in the red wine to deglaze the pan. Be sure to scrape all the browned bits from the meat from the bottom of the pan. Simmer the wine until it is slightly reduced, about 2 minutes.

7. Add the beef stock, ribs, and any accumulated juices on the plate back to the skillet and bring the liquid to a boil.

8. Cover the skillet and place it in the oven to braise the ribs until the meat is fall-off-the-bone tender, about 2 hours.

9. Serve the ribs with a spoonful of the cooking liquid drizzled over
each serving.

PER SERVING 

Calories: 481; Fat: 38g; Protein: 29g; Carbs: 5g; Fiber: 3g;
Net Carbs: 2g; Fat 70%/Protein 25%/Carbs 5%