The Unbelievably

Low-Carb High Fat Cookbook

50 EPIC Recipes for Insane Weight Loss!

-Kelly Clarkson
 Copyright © 2014 by Kelly Clarkson

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of
brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Disclaimer: This book is not intended to be a health guide. The recipes provided in this book guarantee no health benefit/results. The author and
publisher do not bear any responsibility for any effects from the preparation and consumption of food items as mentioned in this book. Please
seek health advice from certified professionals only.
 Contents
Breakfast Recipes
1. Sausage Egg Muffins
2. Cheesy Miniature Omelettes
3. Cauliflower Scrambled Egg
4. Beef Fry Up
5. No Bun Cheesy Burgers
6. Butter Fried Chicken Tenders
7. Cheesy Breakfast Waffles
8. Spicy Meatloaf
9. Spinach Cheese Pie
10. Breakfast Egg Pizza
11. Cauliflower Sausage Hash
12. Oriental Eggs in Tomato Sauce
13. Wild Salmon Breakfast Bowl
14. Bacon Egg Cups
15. Breakfast Egg Salad
16. Bacon Pancakes
Lunch Recipes
17. Stuffed Poblano Peppers
18. Cordon Bleu
19. Mediterranean Chicken Casserole
20. Pan Fried Chicken with Creamy Caper Sauce
21. Marinated Shrimp and Salmon Kebabs
22. Buttery Sage Pork Chops
23. Asian Style Grilled Salmon
24. Spinach Stuffed Chicken Breasts
25. Souvlaki
26. Cheesy Spaghetti Squash
27. Asian Style Turkey Fry Up
28. Ham and Chicken Casserole
29. Tomato Turkey Meatballs
30. Beef Steak with Herbed Butter
31. Feta Roasted Chicken
32. Grilled Pork Chops with Blue Cheese Sauce
33. Halibut Steaks with Feta Garnish
Dinner Recipes
34. BBQ Ribs
35. Mediterranean Chicken Bake
36. Spicy Rub Roasted Beef
37. Pesto Roasted Chicken
38. Meatball Kebabs
39. Turkey Marsala
40. Spicy Cauliflower Rice
41. Coconut Fried Cod Fillets
42. Enchilada Zucchini Boats
43. 40 Garlic-Clove Roasted Chicken
44. Mushroom Halibut Pockets
45. Olive Roasted Chicken
46. Roasted Salmon with Spicy Pineapple Salsa
47. Seafood Curry
48. Caramelized Onion Pork Chops
49. Spicy Mustard Short Ribs
50. Prosciutto Chicken
 1.

Breakfast
Sausage Egg Muffins
What better way to start your day than with an egg muffin?! These treats are easy to
make but highly nutritious and just perfect for the low carb diet.

Time: 25 minutes
Servings: 12

Ingredients:
6 chicken sausages, sliced
10 eggs, beaten
2 garlic cloves, chopped
Salt and pepper to taste
1 cup grated Cheddar
Butter to grease the pan

Directions:
1. Combine all the ingredients in a bowl and season with salt and pepper.
2. Grease 12 muffin cups with butter then pour the mixture in the cups.
3. Cook in the preheated oven at 350F for 10-15 minutes.
4. Allow the muffins to cool in the pan before serving.

Nutritional information per serving

Calories: 107
Fat: 7.5g
Protein: 9.5g
Carbohydrates: 2g
Cheesy Miniature Omelettes
Cooking omelettes in a muffin tin yields a readily portioned dish, one that can easily be
customized to your liking. 3 types of cheese are used for this dish so the flavors are
strong, while the carb content is kept to a low level.

Time: 20 minutes
Servings: 12

Ingredients:
10 eggs, beaten
1/4 cup whole milk
1 cup grated Cheddar
1/2 cup grated Parmesan
1 cup grated Gouda
1 pinch cumin powder
1 pinch cayenne pepper
2 red bell peppers, cored and diced
Butter to grease the muffin tin

Directions:
1. Mix all the ingredients in a large bowl.
2. Grease a muffin tin with butter then pour the mixture in each muffin cup.
3. Cook in the preheated oven at 350F for 10-15 minutes or until puffed up and
golden.
4. Serve the omelettes slightly warm or re-heat them later on. They are amazing
either way.

Nutritional information per serving

Calories: 161
Fat: 11.5g
Protein: 12.1g
Carbohydrates: 2.4g
Cauliflower Scrambled Egg
Scrambled eggs are amazing as they are, but adding a few pieces of bacon and
cauliflower gives them more texture and makes them more filling. It’s a nutritious meal,
perfect to start your day on a high note.

Time: 20 minutes
Servings: 4

Ingredients:
6 eggs, beaten
2 tablespoons butter
4 bacon slices, chopped
1 cup cauliflower florets, chopped
Salt and pepper to taste
1/2 cup grated Cheddar

Directions:
1. Heat the butter in a skillet and stir in the bacon. Fry until crisp.
2. Add the cauliflower and sauté for 2 minutes to soften it.
3. Add the eggs, salt and pepper and cook the eggs, stirring all the time, until set,
but still creamy.
4. Remove from heat and serve topped with grated Cheddar.

Nutritional information per serving

Calories: 191
Fat: 14.7g
Protein: 13.2g
Carbohydrates: 2.1g
Beef Fry Up
Quick to make, this dish is low in carbs, but high in fat and protein so it will keep you
full for a long period of time while providing you with enough energy to keep you going.
It’s a dish that redefines simplicity, but also has intense flavors and taste.

Time: 25 minutes
Servings: 2

Ingredients:
12 oz. ground beef
2 tablespoons butter
1 tablespoon coconut oil
1 shallot, chopped
1 garlic clove, chopped
1 jalapeno pepper, chopped
1 red bell pepper, cored and diced
Salt and pepper to taste

Directions:
1. Heat the butter and oil in a skillet. Add the beef and sauté for 5 minutes, stirring
all the time.
2. Stir in the remaining ingredients and season with salt and pepper.
3. Continue cooking for about 10 minutes on low heat, stirring all the time to
prevent burning.
4. Serve the fry up warm.

Nutritional information per serving

Calories: 450
Fat: 27.4g
Protein: 44g
Carbohydrates: 5.4g
No Bun Cheesy Burgers
You don’t need a bun in order to enjoy a delicious burger! Buns are packed with carbs,
but burgers are not. And you can literally add any topping you like to these goodies, but
the cheese is compulsory. It melts and infuses the meat with so much flavor that it
becomes irresistible.

Time: 30 minutes
Servings: 4

Ingredients:
1 pound ground beef
1/4 teaspoon cumin powder
2 garlic cloves, minced
1 shallot, finely chopped
1 egg
2 tablespoons melted butter
Salt and pepper to taste
4 slices Cheddar cheese
Your favorite toppings

Directions:
1. Mix the beef, cumin powder, garlic, shallot, egg, melted butter, salt and pepper
in a bowl.
2. Form 4 patties then heat a grill pan over medium flame and place the burgers on
the grill.
3. Fry on both sides until browned.
4. When done, while still hot, top with cheese slices.
5. Serve the burgers right away.

Nutritional information per serving

Calories: 393
Fat: 23.2g
Protein: 42.9g
Carbohydrates: 1g
Butter Fried Chicken Tenders
Frying chicken in butter is not something everyone does, but imagine the buttery taste
that infuses the chicken. Moreover, the butter makes the chicken tenderer and more
filling. Just one thing you need to be careful with when frying – the butter has a lower
burning temperature so you need to add coconut oil to prevent that from happening.

Time: 25 minutes
Servings: 4

Ingredients:
1 pound chicken tenders
2 eggs, beaten
1/4 cup coconut flour
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/4 cup butter
2 tablespoons coconut oil

Directions:
1. Mix the coconut flour, thyme, cayenne pepper and salt in a bowl.
2. Heat the butter and coconut oil in a frying pan.
3. Dip the chicken tenders in beaten eggs then roll them through the flour mixture.
4. Drop the chicken tenders in the hot butter and fry on each side for a few minutes
until golden brown and crusty.
5. Serve the chicken tenders warm.

Nutritional information per serving

Calories: 387
Fat: 24.1g
Protein: 36.8g
Carbohydrates: 4.1g
Cheesy Breakfast Waffles
Waffles are a classic choice for breakfast and they offer countless variations, but none
comes close to these moist, flavorful, cheesy waffles. They are just perfect for your
morning meal and taste great both warm or chilled. In fact, you can even toast them to
re-heat them and top them with even more cheese.

Time: 30 minutes
Servings: 4

Ingredients:
2 cups cauliflower florets
2 tablespoons coconut flour
2 cups shredded mozzarella cheese
4 eggs
1/4 teaspoon garlic powder
2 tablespoons chopped chives
Salt and pepper to taste

Directions:
1. Place the cauliflower in a food processor and pulse until ground.
2. Add the remaining ingredients and mix well. Season with salt and pepper.
3. Heat your waffles machine and cook the waffles according to your machine’s
instructions.
4. Serve the waffles warm or chilled.

Nutritional information per serving

Calories: 252
Fat: 14.9g
Protein: 23.1g
Carbohydrates: 7g
Spicy Meatloaf
Although the recipe asks for a pinch of chili powder, the heat is not compulsory. Skip it
and make a milder meatloaf for taste buds that aren’t used to spiciness. Or add even
more spices for a spiced version. As you can see, a meatloaf is incredibly versatile and
can be made in so many different ways that you can never get bored. Moreover, you can
make it the night before or even freeze it!

Time: 1 hour
Servings: 8

Ingredients:
1 1/2 pounds ground beef
1 teaspoon Worcestershire sauce
1/4 cup tomato sauce
1 egg
1/2 teaspoon chili powder
1 cup grated Cheddar
1/2 teaspoon garlic powder
Salt and pepper to taste
2 tablespoons butter to grease the pan

Directions:
1. Combine all the ingredients in a bowl.
2. Add salt and freshly ground pepper to taste and spoon the mixture in a loaf pan
lined with parchment paper and greased with butter.
3. Bake in the preheated oven at 350F for 40-45 minutes or until crusty and golden
brown.
4. When done, allow the meatloaf to cool in the pan before slicing and serving.

Nutritional information per serving

Calories: 219
Fat: 9.8g
Protein: 30.1g
Carbohydrates: 1.1g
Spinach Cheese Pie
Having 4 types of cheese, this pie could easily be categorized as a savory cheesecake.
It’s rich, creamy and makes an excellent morning meal, especially combined with a few
salad leaves or maybe tomatoes, although it’s just as good simple.

Time: 1 hour
Servings: 8

Ingredients:
4 cups spinach, shredded
4 eggs, beaten
2 cups ricotta cheese
1 cup grated Cheddar
1 cup shredded mozzarella
1 cup grated Parmesan
1 pinch cayenne pepper
1/4 teaspoon cumin seeds
Salt and pepper to taste
1 tablespoon butter to grease the pan

Directions:
1. Grease a pie pan with butter and preheat your oven to 350F.
2. Mix the spinach, eggs, ricotta cheese, Cheddar, mozzarella, parmesan, and
cayenne pepper and cumin seeds in a bowl.
3. Add salt and pepper to taste and mix well.
4. Spoon the mixture in your pie pan and bake in the preheated oven at 350F for 40-
45 minutes or until golden brown and crusty.
5. Serve the pie slightly warm or chilled.

Nutritional information per serving

Calories: 209
Fat: 13.9g
Protein: 18.9g
Carbohydrates: 4.9g
Breakfast Egg Pizza
You will be surprised to see how easy it is to turn an omelette into a pizza. By topping it
with delicious ingredients, a simple and quick omelette becomes a dish to remember!

Time: 30 minutes
Servings: 4

Ingredients:
4 eggs, beaten
2 tablespoons heavy cream
1 tablespoon chopped chives
Salt and pepper to taste
2 tablespoons coconut oil
2 chorizo links, sliced
4 cherry tomatoes, sliced
1 1/2 cups shredded mozzarella

Directions:
1. Mix the eggs, cream and chives in a bowl.
2. Heat the oil in a skillet or frying pan and pour the egg mixture in the hot oil.
3. Fry on low heat for 5 minutes then top with chorizo slices, tomatoes and
mozzarella.
4. Lower the heat and cover with a lid. Cook on low until the cheese is melted.
5. Serve the pizza warm.

Nutritional information per serving

Calories: 426
Fat: 33.2g
Protein: 26g
Carbohydrates: 7g
Cauliflower Sausage Hash
Potatoes are not a good option for your morning hash, but cauliflower sure is! As bland
as it looks, cauliflower is actually a very healthy vegetable, with many uses in the
kitchen, including this delicious, juicy hash.

Time: 30 minutes
Servings: 4

Ingredients:
1 head cauliflower, cut into florets
2 tablespoons butter
4 bacon slices, chopped
1 shallot, sliced
1/4 teaspoon paprika
2 garlic cloves, chopped
1 tablespoon lemon juice
4 eggs, beaten
Salt and pepper to taste

Directions:
1. Heat the butter in a skillet. Add the bacon and cook until crisp.
2. Stir in the shallot, paprika, garlic and cauliflower and cook for 5 minutes until
softened.
3. Add salt and pepper to taste and stir in the eggs. Cook, stirring often, until the
eggs are set, about 5-7 minutes.
4. Serve the hash warm.

Nutritional information per serving

Calories: 151
Fat: 11.6g
Protein: 8.1g
Carbohydrates: 4.9g
Oriental Eggs in Tomato Sauce
This Oriental dish made with bell peppers and tomatoes is a spiced delicacy for your
morning meal. Customized to a low carb diet, the dish has sausages, tomatoes and plenty
of spices so the final recipe is nutritious and provides you with the needed nutrients to
keep you going until lunch at least.

Time: 25 minutes
Servings: 4

Ingredients:
2 tablespoons olive oil
2 chicken sausages, sliced
1 shallot, sliced
1 garlic clove, chopped
2 red bell peppers, cored and sliced
2 ripe tomatoes, peeled and diced
1 cup chicken stock
1/4 teaspoon cumin seeds
1/4 teaspoon cayenne pepper
1/4 teaspoon mustard seeds
Salt and pepper to taste
4 eggs

Directions:
1. Heat the oil in a skillet and stir in the sausages. Cook for 5 minutes.
2. Add the shallot, garlic, bell peppers and tomatoes and cook for 5 additional
minutes.
3. Add the tomatoes, stock, cumin seeds, cayenne pepper, mustard seeds, salt and
pepper and cook another 5 minutes.
4. Crack open the eggs and drop them in the hot sauce.
5. Cover with a lid and cook until the eggs are set, either soft or hard, depending on
your likings.
6. Serve the dish warm.

Nutritional information per serving

Calories: 196
Fat: 14.1g
Protein: 9.6g
Carbohydrates: 7.6g
Wild Salmon Breakfast Bowl
Your morning meals can sometimes include this delicious, nutritious breakfast bowl.
Smoked salmon, tomatoes and avocado make an excellent start of the day.

Time: 20 minutes
Servings: 2

Ingredients:
3 eggs, beaten
1/4 cup grated Parmesan
2 tablespoons butter
Salt and pepper to taste
2 oz. smoked salmon, sliced
1/2 cup cherry tomatoes, halved
1/2 avocado, peeled and cubed

Directions:
1. Heat the butter in a heavy saucepan.
2. Mix the eggs with Parmesan and add salt and pepper to taste. Pour the mixture in
the hot butter and cook until set, stirring often.
3. Spoon the scrambled eggs into serving bowls and top with tomatoes and
avocado.
4. Serve the dish right away.

Nutritional information per serving

Calories: 385
Fat: 32.2g
Protein: 19.5g
Carbohydrates: 7g
Bacon Egg Cups
Nothing simpler than this dish! All you need is bacon, eggs, salt and pepper and you’re
set to have a delicious morning meal that can even be taken in a lunch box or a picnic.

Time: 15 minutes
Servings: 6

Ingredients:
6 bacon slices
6 eggs
Salt and pepper to taste
2 tablespoons butter to grease the pan

Directions:
1. Grease 6 muffin cups with butter then place the bacon slices on the sides of the
muffin cups.
2. Crack open the eggs and drop them into each muffin cup.
3. Season with salt and pepper and cook in the preheated oven at 350F for 10
minutes.
4. Serve the dish warm.

Nutritional information per serving

Calories: 112
Fat: 9.5g
Protein: 6.5g
Carbohydrates: 0.4g
Breakfast Egg Salad
This dish is a great way of recycling hard-boiled eggs that no one seems to eat. And
with good reason – simple, hard-boiled eggs are rather bland. But with this salad, you
have the solution – a delicious, nutritious dish to brighten up your morning meals.

Time: 15 minutes
Servings: 4

Ingredients:
4 hard-boiled eggs, cubed
2 tomatoes, cubed
Salt and pepper to taste
2 tablespoons mayonnaise
1 teaspoon lemon juice
8 bacon slices, cooked until crisp

Directions:
1. Mix all the ingredients in a bowl.
2. Add salt and pepper to taste and serve the salad fresh, topped with crispy bacon.

Nutritional information per serving

Calories: 185
Fat: 14.5g
Protein: 8.5g
Carbohydrates: 6.7g
Bacon Pancakes
Now this is a surprising recipe, but so delicious, especially for those loving bacon in
any combination. Just a drizzle of maple syrup and you’re set to have one of the best
breakfasts ever!

Time: 25 minutes
Servings: 4

Ingredients:
8 slices bacon, cooked until crisp
3 eggs, beaten
1/4 cup coconut flour
1 tablespoon chopped chives
1 pinch salt
2 tablespoons butter
1 tablespoon coconut oil

Directions:
1. Mix the eggs, coconut flour, chives and salt in a bowl.
2. Mix well then stir in the crumbled bacon.
3. Heat the butter and oil in a frying pan. Drop spoonfuls of batter in the hot oil.
4. Fry on both sides until golden and remove on paper towels.
5. Serve the pancakes warm or chilled.

Nutritional information per serving

Calories: 363
Fat: 29.3g
Protein: 19.3g
Carbohydrates: 4.8g
Lunch Recipes
Stuffed Poblano Peppers
Spicy, but filling and packed with flavor, these poblano peppers are quite common in
Mexico. Their aroma is intense and it lingers on your palate like no other dish does.

Time: 25 minutes
Servings: 6

Ingredients:
6 poblano peppers
1/2 cup cream cheese
1/2 cup grated Cheddar
1/2 cup ricotta cheese
1/4 teaspoon cumin powder
Salt and pepper to taste
6 bacon slices
2 tablespoons coconut oil

Directions:
1. Remove the top of each poblano pepper and remove the core with great care,
leaving the peppers intact.
2. Mix the cheese, cumin powder, salt and pepper in a bowl.
3. Stuff each pepper with the cheese mixture.
4. Wrap each pepper in bacon and secure the ends with toothpicks if needed.
5. Heat the oil in a frying pan and place the peppers in the hot oil.
6. Fry on both sides until golden brown and crusty.
7. Remove on paper towels and serve the peppers warm.

Nutritional information per serving

Calories: 185
Fat: 15g
Protein: 8g
Carbohydrates: 6g
Cordon Bleu
This classic dish needs no introduction! The tender chicken, the cheesy, gooey filling
and the bacon crust turn a simple piece of meat like chicken into a real delicacy, perfect
for lunch or dinner.

Time: 30 minutes
Servings: 4

Ingredients:
4 chicken breast fillets
4 ham slices
4 Cheddar slices
1/4 teaspoon chili powder
1/2 teaspoon dried thyme
Salt and pepper to taste
8 bacon slices
2 tablespoons coconut oil

Directions:
1. Place the chicken on your working surface and season with salt, pepper, chili
powder and thyme.
2. Top each chicken fillet with one slice of ham and one slice of cheese.
3. Wrap the chicken tightly and secure the ends with toothpicks if needed.
4. Wrap each chicken roll in bacon slices.
5. Heat the oil in a frying pan and place the cordon bleu in the hot oil.
6. Fry for about 10-15 minutes, turning it on all sides until golden brown and
crusty.
7. Serve the dish warm.

Nutritional information per serving

Calories: 420
Fat: 24.2g
Protein: 53.6g
Carbohydrates: 1.8g
Mediterranean Chicken Casserole
You don’t need to spend too much time in the kitchen to make this casserole, but do
know that it tastes incredible, the meat is tender and juicy and the nutritional profile is
high!

Time: 1 hour
Servings: 8

Ingredients:
8 bacon slices, chopped
4 chicken breasts, cubed
2 shallots, sliced
2 red bell peppers, cored and sliced
2 large tomatoes, cubed
1 teaspoon dried rosemary
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 1/2 cups shredded mozzarella

Directions:
1. Heat a frying pan over medium flame and add the chicken. Sauté for 5 minutes on
all sides and transfer the chicken in a deep dish baking pan.
2. Add the shallots, bell peppers, tomatoes and herbs and season with salt and
pepper to taste.
3. Top with mozzarella and cook in the preheated oven at 350F for 45 minutes or
until the chicken is tender and the cheese is crusty and golden.
4. Serve the casserole warm.

Nutritional information per serving

Calories: 229
Fat: 10.5g
Protein: 28g
Carbohydrates: 5g
Pan Fried Chicken with Creamy Caper Sauce
Pan fried chicken is a rather common dish, but then this creamy caper sauce is added
and a basic dish becomes highly exquisite and delicious!

Time: 35 minutes
Servings: 4

Ingredients:
4 chicken breasts
Salt and pepper to taste
2 tablespoons coconut oil
1/2 cup chicken stock
2 tablespoons butter
1/2 cup heavy cream
1 tablespoon capers
1 tablespoon lemon juice
1 tablespoon chopped dill

Directions:
1. Season the chicken with salt and pepper.
2. Heat the oil in a skillet and place the chicken in the hot oil. Fry on both sides
until golden then add the chicken stock and cover with a lid. Cook for 10-15
minutes until tender and the liquid in the pan is reduced.
3. Remove the chicken from the pan.
4. Stir the butter in the hot liquid left in the pan and add the cream and capers.
Bring to a boil and cook for 2 minutes.
5. Remove from heat and add the lemon juice and dill, as well as salt and pepper to
taste.
6. Serve the chicken drizzled with caper sauce.

Nutritional information per serving

Calories: 432
Fat: 28.6g
Protein: 41.2g
Carbohydrates: 1.2g
Marinated Shrimp and Salmon Kebabs
Kebabs are fun to make and fun to eat. And with this dish you might make even the
fussiest eaters enjoy fish, it’s well worth a try! Needless to say how healthy and
nutritious this dish is!

Time: 1 hour
Servings: 4

Ingredients:
2 salmon fillets, cubed
10 oz. fresh shrimps, peeled and deveined
1/2 cup tomato sauce
1 teaspoon Worcestershire sauce
1 tablespoon apple cider vinegar
1 teaspoon chili powder
1/2 teaspoon dried basil
Salt and pepper to taste

Directions:
1. Mix all the ingredients in a large bowl and cover the bowl with plastic wrap.
2. Let the fish and shrimps marinate for at least 30 minutes.
3. Layer the fish and shrimps on wooden skewers.
4. Heat a grill pan over medium flame and place the kebabs on the grill.
5. Fry on each side for 3-4 minutes and serve warm.

Nutritional information per serving

Calories: 213
Fat: 6.9g
Protein: 33.9g
Carbohydrates: 3.4g
Buttery Sage Pork Chops
Sage is not commonly used in home kitchens, but it’s such an amazing herb with a very
special flavor, a herb that goes perfectly with pork or veal and earthy vegetables. This
dish really doesn’t need more than the few ingredients it has – it showcases the sage
perfectly by combining it with some beautiful pork chops and a few apple slices to
brighten the flavor up.

Time: 20 minutes
Servings: 4

Ingredients:
4 pork chops
4 sage leaves
Salt and pepper to taste
2 tablespoons butter
1 tablespoon coconut oil

Directions:
1. Season the pork chops with salt and pepper. Secure one sage leaf on each pork
chop with a toothpick.
2. Heat the butter and oil in a frying pan.
3. Place the pork chops in the hot pan and fry on each side for 5-7 minutes,
depending on the thickness of the pork chop.
4. Serve the dish warm.

Nutritional information per serving

Calories: 336
Fat: 29g
Protein: 18g
Carbohydrates: 0g
Asian Style Grilled Salmon
Salmon is one of the most versatile types of fish and it tastes great in pretty much any
combination, including this Asian style recipe that combines soy sauce, vinegar and
plenty of red pepper to come up with a hearty flavor mix.

Time: 20 minutes
Servings: 2

Ingredients:
2 salmon fillets
1/2 teaspoon grated ginger
2 tablespoons soy sauce
1 teaspoon rice vinegar
1/4 teaspoon red pepper flakes
1 teaspoon sesame oil
1 tablespoon peanut oil

Directions:
1. Mix the ginger, soy sauce, pepper flakes, vinegar and oils in a bowl.
2. Brush the salmon with this mixture.
3. Heat a grill pan over medium flame and place the salmon on the grill.
4. Cook on each side for 4-5 minutes and serve it warm with your favorite side
dish.

Nutritional information per serving

Calories: 328
Fat: 20.1g
Protein: 35.6g
Carbohydrates: 1.7g
Spinach Stuffed Chicken Breasts
Although this particular recipe calls for spinach, do keep in mind that you can replace it
with kale, parsley or just add more cheese to the mix, that versatile the recipe is!
Moreover, the same technique can be applied to other pieces of meat.

Time: 1 hour
Servings: 4

Ingredients:
4 chicken breasts
2 cups spinach, shredded
1 cup shredded mozzarella
1 shallot, chopped
2 garlic cloves, minced
Salt and pepper to taste
1/4 teaspoon cumin seeds
1 cup chicken stock
1 bay leaf
1/2 teaspoon smoked paprika

Directions:
1. Mix the spinach, mozzarella, shallot, garlic and cumin seeds in a bowl.
2. Season the chicken with salt, pepper and paprika then cut a small pocket in each
breast.
3. Stuff the chicken with the spinach mixture and place it in a baking tray.
4. Add the stock and cook in the preheated oven at 350F for 40-45 minutes.
5. Serve the dish warm.

Nutritional information per serving

Calories: 357
Fat: 15.6g
Protein: 49.3g
Carbohydrates: 2.9g
Souvlaki
Souvlaki is a Hungarian dish, basically a kebab made with pork tenderloin and a few
basic vegetables, such as onion and bell peppers or tomatoes which purpose is not only
to infuse the meat with flavor, but also to keep the pork tender and juicy.

Time: 45 minutes
Servings: 4

Ingredients:
1 pound pork tenderloin, cubed
1 large red onion, sliced
2 tomatoes, cubed
1/2 teaspoon dried oregano
Salt and pepper to taste
3 tablespoons olive oil
1/2 teaspoon red pepper flakes
4 garlic cloves, minced

Directions:
1. Layer the pork, onion and tomatoes on skewers.
2. Mix the oregano, olive oil, pepper flakes and garlic in a bowl. Brush the
souvlaki skewers with this mixture.
3. Heat a grill pan over medium flame and place the kebabs on the grill.
4. Cook on all sides until browned and the meat’s juices run out clear.
5. Serve the souvlaki warm.

Nutritional information per serving

Calories: 284
Fat: 14.9g
Protein: 30.8g
Carbohydrates: 7g
Cheesy Spaghetti Squash
Spaghetti squash is such a handy vegetable! It’s low carb, but nutritious and filling and
can be combined with pretty much any sauce you would use for your pasta, although
who could stand this gooey, rich mix of cheeses?!

Time: 1 1/4 hours

Servings: 4

Ingredients:
1 medium size spaghetti squash
2 tablespoons olive oil
1 teaspoon Italian herbs
2 tablespoons Italian pesto
1 cup shredded mozzarella
1 cup grated Parmesan
Salt and pepper to taste

Directions:
1. Cut the squash in half and place it in a baking tray.
2. Season with salt and pepper and brush each half with olive oil.
3. Cook in the preheated oven at 350F for 40 minutes.
4. Remove from the oven and shred the squash into spaghetti, leaving the skins
intact.
5. Top the squash with herbs, pesto and cheese and place back in the oven.
6. Bake for 20-25 additional minutes and serve the squash warm.

Nutritional information per serving

Calories: 201
Fat: 16.4g
Protein: 10.8g
Carbohydrates: 7g
Asian Style Turkey Fry Up
Turkey is one great piece of meat – low in cholesterol, tasty and low in carbs, but also
easy to cook and combine with other ingredients, including Asian flavors.

Time: 25 minutes
Servings: 2

Ingredients:
10 oz. ground turkey
2 tablespoons peanut oil
1/4 teaspoon grated ginger
2 garlic cloves, minced
1 shallot, sliced
1 red bell pepper, cored and sliced
1/2 teaspoon Sriracha sauce
1 tablespoon soy sauce
1 green onion, chopped
4 Thai basil leaves. Chopped

Directions:
1. Heat the oil in a frying pan and stir in the turkey. Sauté for 5 minutes then add the
ginger, garlic and shallot and cook for 5 additional minutes, stirring all the time.
2. Add the bell pepper, Sriracha sauce and basil and cook 5 more minutes.
3. When done, remove from heat and add the soy sauce and green onion.
4. Serve the fry up warm.

Nutritional information per serving

Calories: 426
Fat: 29.3g
Protein: 40.2g
Carbohydrates: 5.9g
Ham and Chicken Casserole
If you’re a fan of simple and yet delicious, saucy dishes for lunch or even dinner, this
recipe is for you! Plenty of tender chicken and enough ham make this dish a delicacy for
taste buds that find comfort in simple foods.

Time: 1 hour
Servings: 8

Ingredients:
8 ham slices, chopped
4 chicken breasts, cubed
2 tablespoons butter
1 tablespoon coconut oil
2 tablespoons arrowroot powder
1/4 teaspoon paprika
1 teaspoon salt
2 cups milk
2 tablespoons mustard
1 cup grated Cheddar

Directions:
1. Mix the arrowroot powder, paprika and salt in a bowl and sprinkle the chicken
with this mixture.
2. Heat the butter and oil in a heavy saucepan that can go in the oven and add the
chicken. Sauté on all sides until golden.
3. Add the ham and the remaining ingredients and top with grated cheese.
4. Place the saucepan in the preheated oven at 350F for 35-40 minutes or until the
top is melted and crusty.
5. Serve the dish warm.

Nutritional information per serving

Calories: 296
Fat: 15.2g
Protein: 31.1g
Carbohydrates: 7.4g
Tomato Turkey Meatballs
You just have to love the versatility of meatballs. Served simple or cooked in a
delicious sauce, they never cease to impress. Adding a touch of dried sage during the
cooking time makes them even more delicious, although the recipe itself is so versatile
that any spice or herb can be added.

Time: 1 hour
Servings: 8

Ingredients:
2 pounds ground turkey breast
2 garlic cloves, chopped
1 shallot, finely chopped
1 tablespoon chopped dill
1 tablespoon chopped parsley
Salt and pepper to taste
2 tablespoons olive oil
1 garlic clove, chopped
1 can diced tomatoes
1 cup tomato sauce
1/2 cup chicken stock
2 bay leaves
1/2 teaspoon dried sage
1 teaspoon apple cider vinegar

Directions:
1. Mix the turkey, garlic, shallot, dill, parsley, salt and pepper in a bowl.
2. Heat the oil in a skillet and stir in the garlic. sauté for 1 minute then add the
tomatoes, tomato sauce, stock, bay leaves, 1/2 teaspoon dried sage and vinegar,
as well as salt and pepper to taste.
3. Bring the sauce to a boil and cook for 5 minutes.
4. Form small turkey meatballs and drop them in the hot, boiling sauce.
5. Cover with a lid and cook on low heat for 25 minutes until tender.
6. Serve the dish warm or chilled.

Nutritional information per serving

Calories: 257
Fat: 12g
Protein: 33.3g
Carbohydrates: 2.8g
Beef Steak with Herbed Butter
Beef steaks are amazing on their own, but topped with a dollop of herbed butter that
slowly melts and infuses the meat makes them million times better!

Time: 25 minutes
Servings: 2

Ingredients:
2 beef sirloin steaks
1/4 cup butter, softened
1 tablespoon chopped parsley
1 tablespoon chopped cilantro
1 garlic clove, minced
1/4 teaspoon dried basil
Salt and pepper to taste

Directions:
1. Mix the butter with parsley, cilantro, garlic and basil, as well as a pinch of salt
and pepper. Place the bowl in the fridge until needed.
2. Season the beef with salt and pepper.
3. Heat a grill pan over medium flame and place the steaks on the grill.
4. Cook on each side for 4-5 minutes, depending on the level of doneness desired.
5. When done, top each steak with a dollop of herbed butter and serve right away.

Nutritional information per serving

Calories: 365
Fat: 28.4g
Protein: 26.2g
Carbohydrates: 1g
Feta Roasted Chicken
Feta is a salty cheese, but fatty and filling, packed with flavor, a cheese that melted
beautifully in the oven and makes an excellent team with chicken. All this dish needs is
a fresh tomato salad and you’re set to have a great meal!

Time: 1 hour
Servings: 4

Ingredients:
4 chicken breasts
8 oz. feta cheese, crumbled
1 tablespoon chopped dill
1 pinch cumin powder
Salt and pepper to taste
2 tablespoons coconut oil
1/2 cup chicken stock
1 tablespoon lemon juice

Directions:
1. Cut a pocket in each chicken breast and season it with salt and pepper.
2. Mix the cheese, dill, cumin powder and a pinch of pepper in a bowl.
3. Stuff the chicken with the feta cheese mixture.
4. Heat the oil in a skillet and place the chicken in the hot oil. Briefly fry on both
sides until golden brown then add the stock and lemon juice and place the skillet
in the preheated oven at 350F.
5. Cook for 30-40 minutes until the juices of the chicken run out clear.
6. Serve the chicken warm.

Nutritional information per serving

Calories: 479
Fat: 29.4g
Protein: 48g
Carbohydrates: 3g
Grilled Pork Chops with Blue Cheese Sauce
This dish is quite fancy and exquisite, but despite that, it’s so easy to make. So impress
your loved ones with a delicious, rich and flavorful lunch and they will surely
remember this meal.

Time: 25 minutes
Servings: 2

Ingredients:
2 pork chops
Salt and pepper to taste
1/2 cup heavy cream
2 tablespoons butter
4 oz. blue cheese, crumbled
1 pinch cayenne pepper

Directions:
1. Season the pork chops with salt and pepper.
2. Heat a grill pan over medium flame and place the pork chops on the grill. Cook
on each side for 4-5 minutes.
3. In the meantime, heat the butter and cream in a heavy saucepan.
4. Add the blue cheese and cook on low heat until melted and smooth. Season with
cayenne pepper.
5. Serve the grilled pork chops drizzled with cheesy sauce.

Nutritional information per serving

Calories: 516
Fat: 50g
Protein: 24.8g
Carbohydrates: 1.6g
Halibut Steaks with Feta Garnish
These halibut steaks couldn’t be more delicious than in this combination! The feta
cheese garnish is similar to a salsa and mixes feta cheese, tomatoes and plenty of red
onion.

Time: 25 minutes
Servings: 4

Ingredients:
4 halibut fillets
Salt and pepper to taste
2 tablespoons coconut oil
4 oz. feta cheese, diced
2 cups cherry tomatoes, halved
1 red onion, sliced
2 basil leaves, chopped
1 tablespoon olive oil
1/2 red pepper, sliced

Directions:
1. Season the halibut fillets with salt and pepper.
2. Heat the oil in a skillet and place the steaks in the hot pan. Fry on each side for
3-4 minutes or longer, depending on the thickness of the fillets.
3. For the garnish, mix the feta cheese, tomatoes, red onion, basil, olive oil and red
pepper.
4. Serve the halibut steaks topped with the feta cheese salsa.

Nutritional information per serving

Calories: 513
Fat: 23.3g
Protein: 65g
Carbohydrates: 8g
Dinner Recipes
BBQ Ribs
No one could ever say no to BBQ ribs! Especially when they’re as juicy and tender, as
well as hearty as these ones!

Time: 4 1/4 hours

Servings: 6

Ingredients:
4 pounds short ribs
2 cups BBQ sauce
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1 teaspoon salt

Directions:
1. Mix all the ingredients in a bowl.
2. Transfer the ribs in a baking tray and cover with aluminum foil.
3. Cook in the preheated oven at 300F for 3 hours.
4. Turn the heat to 350F and cook for 1 additional hour.
5. Serve the dish warm.

Nutritional information per serving

Calories: 440
Fat: 25.7g
Protein: 27.1g
Carbohydrates: 0.5g
Mediterranean Chicken Bake
You would expect this dish to be delicious, but not this delicious! It’s rich, gooey and
packed with Mediterranean flavors to indulge on.

Time: 1 hour
Servings: 8

Ingredients:
4 chicken breasts, cubed
2 tablespoons coconut oil
4 tomatoes, cubed
Salt and pepper to taste
1/2 teaspoon dried thyme
1/4 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups shredded mozzarella
1/2 cup grated Parmesan

Directions:
1. Heat the oil in a skillet and stir in the chicken. Cook on all sides until golden
then transfer the chicken in a deep dish baking pan.
2. Add the tomatoes, thyme, basil and oregano then top with mozzarella and
Parmesan.
3. Cook in the preheated oven at 350F for 40-45 minutes.
4. Serve the bake warm.

Nutritional information per serving

Calories: 265
Fat: 14.5g
Protein: 29.9g
Carbohydrates: 3.6g
Spicy Rub Roasted Beef
This spicy rub is a miracle in the kitchen – it can be used on any type of meat and still
taste amazing! But with beef, it really shines thanks to the earthy aroma of the beef.

Time: 3 1/4 hours

Servings: 8

Ingredients:
4 pounds beef roast
6 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon sweet paprika
1 teaspoon dried thyme
1 teaspoon brown sugar
2 teaspoons salt
2 tablespoons olive oil
1/2 cup beef stock

Directions:
1. Mix the garlic, paprika, chili powder, thyme, sugar, salt and olive oil in a bowl.
2. Rub this mix over the meat, making sure it infuses the meat deeply.
3. Place the beef in a baking tray and add the stock. Cover with aluminum foil and
cook in the preheated oven at 330F for 3 hours.
4. Serve the beef warm.

Nutritional information per serving

Calories: 460
Fat: 17.8g
Protein: 69g
Carbohydrates: 1.7g
Pesto Roasted Chicken
Tired of the same roasted chicken over and over again?! Try this version that uses pesto
to infuse the chicken. It’s refreshing and fragrant, perfect for a dinner with the family or
friends.

Time: 2 1/4 hours

Servings: 8

Ingredients:
1 whole chicken
1/2 cup butter, softened
1/4 cup pesto sauce
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper

Directions:
1. Mix the butter, pesto, thyme, salt and cayenne pepper in a bowl.
2. Place the chicken in a baking tray and spread the butter and pesto mix over the
chicken.
3. Cover with aluminum foil and cook in the preheated oven at 330F for 1 hour then
remove the foil and cook for 1 additional hour on 350F.
4. Serve the chicken warm with your favorite side dish.

Nutritional information per serving

Calories: 402
Fat: 25.1g
Protein: 41.4g
Carbohydrates: 0.6g
Meatball Kebabs
These kebabs are indeed fun! Especially for the fussy eaters! Who wouldn’t love tender,
juicy chicken meatballs, layered with cherry tomatoes and cubes of feta cheese, as well
as basil leaves for flavor?

Time: 45 minutes
Servings: 8

Ingredients:
2 pounds ground chicken
1 egg
4 garlic cloves, minced
1 shallot, chopped
1 tablespoon chopped parsley
1 tablespoon chopped dill
Salt and pepper to taste
1/4 cup vegetable oil for frying
2 cups cherry tomatoes
10 oz. feta cheese, cubed
Basil leaves as needed

Directions:
1. Mix the chicken, egg, garlic, shallot, parsley, dill, salt and pepper in a bowl.
2. Heat the oil in a frying pan then form small meatballs and drop them in the hot
oil. Fry on all sides until golden brown and remove them on paper towels.
3. Layer the cooked meatballs on wooden skewers, together with cherry tomatoes,
feta cheese and basil leaves here and there for flavor.
4. Serve right away.

Nutritional information per serving

Calories: 390
Fat: 23.4g
Protein: 39.2g
Carbohydrates: 4.2g
Turkey Marsala
This classic dish gets an update by using turkey instead of chicken. It’s a flavorful dish,
rich and saucy, amazing simple or with zucchini spaghetti if you want.

Time: 30 minutes
Servings: 4

Ingredients:
4 turkey fillets
2 tablespoons arrowroot powder
4 tablespoons butter
Salt and pepper to taste
1 shallot, chopped
2 garlic cloves, chopped
4 cups sliced mushrooms
1 1/2 cups Marsala wine

Directions:
1. Heat the butter in a skillet.
2. Season the turkey with salt and pepper and sprinkle it with arrowroot powder.
3. Place the turkey fillets in the hot butter and fry on both sides until golden brown.
4. Add the mushrooms, shallot and garlic and sauté for 5 minutes.
5. Pour in the wine and season with salt and pepper.
6. Cook on low heat for 20 minutes until thickened and tender.
7. Serve the dish warm.

Nutritional information per serving

Calories: 312
Fat: 14.2g
Protein: 24.5g
Carbohydrates: 8.1g
Spicy Cauliflower Rice
Just cauliflower, ground turkey and a few vegetables make a dish worthy of a queen’s
meal. It’s nutritious and so delicious that one serving won’t even be enough.

Time: 25 minutes
Servings: 6

Ingredients:
1 head cauliflower, cut into florets
2 tablespoons coconut oil
1/2 pound ground turkey
1 red pepper, sliced
1 red bell pepper, cored and sliced
1/4 teaspoon cumin powder
1/2 teaspoon dried oregano
1/4 teaspoon chili powder
2 tablespoons tomato paste
Salt and pepper to taste
1/4 cup chopped cilantro
2 limes, juiced

Directions:
1. Place the cauliflower in a food processor and pulse until ground.
2. Heat the oil in a skillet and stir in the turkey. Cook for about 10 minutes, stirring
often then add the red pepper, bell pepper, spices and tomato paste and cook for 5
additional minutes.
3. Add the cauliflower and sauté for 5 more minutes.
4. Season with salt and pepper and remove from heat.
5. Add the cilantro and lemon juice and serve the dish warm.

Nutritional information per serving

Calories: 142
Fat: 8.9g
Protein: 11.9g
Carbohydrates: 6g
Coconut Fried Cod Fillets
Although simple and using basic ingredients, this dish is a real treat for those of you
loving fish. Both coconut and cod are mild so expect a delicate dish, but one that has
enough flavor to be combined with a salad or eaten simple as it is.

Time: 25 minutes
Servings: 4

Ingredients:
4 cod fillets
1 egg, beaten
1/2 cup whole plain yogurt
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup coconut flakes
4 tablespoons coconut oil for frying

Directions:
1. Mix the egg, yogurt, salt and cayenne pepper in a bowl.
2. Heat the oil in a frying pan.
3. Dip each fish fillet in the egg mixture then roll it through the coconut flakes.
4. Drop the fish fillets in the hot oil and fry on each side for 3-4 minutes, depending
on the thickness of the fish.
5. Serve the fish warm with your favorite side dish.

Nutritional information per serving

Calories: 315
Fat: 23.4g
Protein: 23.7g
Carbohydrates: 4.7g
Enchilada Zucchini Boats
Stuffed vegetables are amazing, but they taste even better cooked in a tomato sauce bath
and topped with plenty of cheese and herbs. That’s what makes this zucchinis as good as
they are!

Time: 1 1/4 hours

Servings: 6

Ingredients:
3 medium-size zucchinis, halved
3 tablespoons coconut oil
1 pound ground beef
1 shallot, chopped
2 garlic cloves, chopped
1 red pepper, chopped
2 tablespoons chopped parsley
1 tablespoon chopped cilantro
1/4 teaspoon cumin powder
Salt and pepper to taste
2 cups grated Cheddar cheese
2 cups tomato sauce
1 bay leaf
1 thyme sprig

Directions:
1. Scoop out the flesh of each zucchini half, leaving the skins intact. Chop the flesh
finely.
2. Heat the oil in a skillet and stir in the beef. Cook for 5 minutes then add the
zucchinis, shallot, garlic, red pepper and cumin powder.
3. Sauté for 5 additional minutes then remove from heat and stir in the parsley,
cilantro, salt and pepper.
4. Mix the tomato sauce, bay leaf and thyme in a deep dish baking pan.
5. Place the zucchini boats in the tomato sauce and stuff each half of zucchini with
the beef mixture.
6. Top with grated cheese and cook in the preheated oven at 350F for 40-45
minutes.
7. Serve the dish warm.

Nutritional information per serving

Calories: 382
Fat: 24.2g
Protein: 33.7g
Carbohydrates: 7g
40 Garlic-Clove Roasted Chicken
This dish seems to be a classic in some parts of the world, but with good reason. The 40
garlic cloves are cooked until creamy then pureed into a delicious and rich sauce to
accompany the chicken. What else can you ask for?!

Time: 2 1/2 hours

Servings: 8

Ingredients:
1 large whole chicken
40 garlic cloves
1 tablespoon Dijon mustard
1/2 cup chicken stock
1/2 cup dry white wine
2 bay leaves
1 thyme sprig
Salt and pepper to taste

Directions:
1. Mix the garlic, mustard, stock, wine, bay leaves and thyme in a deep dish baking
pan.
2. Add salt and pepper to taste.
3. Season the chicken with salt and pepper and place it over the garlic.
4. Cover with foil and cook in the preheated oven at 350F for 1 1/2 hours.
5. Remove the foil and cook for another hour.
6. Serve the chicken warm with your favorite side dish.

Nutritional information per serving

Calories: 303
Fat: 10.6g
Protein: 41.6g
Carbohydrates: 5.5g
Mushroom Halibut Pockets
The same cooking process used for this dish could easily be used for other type of fish
or even chicken or turkey. Wrapping the meat in baking paper allows it to develop
steams and the cooking process is eased out, but it also delivers more delicious results
given the fact that the ingredients cook in their own steams.

Time: 30 minutes
Servings: 2

Ingredients:
2 halibut fillets
2 Portobello mushrooms, sliced
2 tomatoes, sliced
1/2 teaspoon dried thyme
1 pinch cumin powder
2 tablespoons dry white wine
2 tablespoons olive oil

Directions:
1. Take 2 sheets of baking paper and place them on your working surface.
2. Layer the mushrooms and tomatoes in the center of each baking paper sheet.
3. Sprinkle with thyme and cumin powder.
4. Season the fish with salt and pepper and place it over the vegetables.
5. Drizzle with wine and oil and wrap the paper tightly, forming 2 pockets. Secure
with toothpicks if needed.
6. Bake in the preheated oven at 350F for 20 minutes.
7. To serve, carefully unwrap the paper and serve the fish and veggies warm.

Nutritional information per serving

Calories:429
Fat: 21g
Protein: 64g
Carbohydrates: 8g
Olive Roasted Chicken
The salty, earthy olives make such an excellent team with the mild chicken and tangy
tomatoes! It’s a simple dish, very basic, but delicious and incredibly nutritious.

Time: 1 hour
Servings: 6

Ingredients:
6 chicken thighs
2 tablespoons olive oil
4 tomatoes, cubed
2 garlic cloves, chopped
1 cup black olives, pitted
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
Salt and pepper to taste
1/4 cup dry red wine

Directions:
1. Season the chicken with salt and pepper.
2. Heat the oil in a skillet that can go in the oven and add the chicken. Fry on all
sides then add the rest of the ingredients.
3. Place the skillet in the preheated oven at 350F for about 40 minutes.
4. Serve the chicken warm.

Nutritional information per serving

Calories: 489
Fat: 26.4g
Protein: 62g
Carbohydrates: 8g
Roasted Salmon with Spicy Pineapple Salsa
Salmon is a fatty and yet healthy type of fish and for that reason it pairs well with
refreshing garnishes, such as this spicy, fragrant salsa that has tropical flavors.

Time: 30 minutes
Servings: 4

Ingredients:
4 salmon fillets
2 tablespoons Dijon mustard
Salt and pepper to taste
2 pineapple slices, diced
2 jalapeno peppers, chopped
1 red pepper, chopped
2 tablespoons chopped cilantro
1 lime, juiced
1/4 teaspoon grated ginger

Directions:
1. Season the fish with salt and pepper and place the fillets in a baking tray.
2. Brush each fillet with mustard and cook in the preheated oven at 350F for 15-20
minutes.
3. For the salsa, combine the pineapple, jalapeno peppers, red pepper, cilantro,
lime juice and ginger in a bowl. Season with salt and pepper.
4. Serve the fish topped with plenty of salsa.

Nutritional information per serving

Calories: 334
Fat: 18.6g
Protein: 35.5g
Carbohydrates: 8.3g
Seafood Curry
With 4 types of seafood, this recipe is a keeper in your personal recipe collection. It has
it all – flavor, texture and high nutritional profile, the perfect dish for a family.

Time: 35 minutes
Servings: 6

Ingredients:
2 tablespoons butter
1 tablespoon coconut oil
1 shallot, chopped
2 garlic cloves, chopped
2 tablespoons red curry paste
2 cups coconut milk
1 cup vegetable stock
1 lemongrass stalk, crushed
1 bay leaf
4 salmon fillets, cubed
1/2 pound shrimps, peeled and deveined
1/2 pound halibut fillets, cubed
1/2 pound clams, cleaned
Salt and pepper to taste
2 tablespoons chopped cilantro
1 lime, juiced

Directions:
1. Heat the butter and oil in a deep skillet.
2. Add the shallot, garlic, curry paste, coconut milk, stock, lemongrass and bay leaf
and bring to a boil.
3. Cook on low heat for 10 minutes then add the seafood. Cover with a lid and cook
for 15 additional minutes.
4. When done, top with chopped cilantro and serve drizzled with lime juice.

Nutritional information per serving

Calories: 380
Fat: 26.1g
Protein: 25.4g
Carbohydrates: 8g
Caramelized Onion Pork Chops
I love how cooked onions taste so sweet and have so much flavor. They surely are a
common ingredient in pretty much any stew or soup, but they can also shine on their own
once caramelized. Combined with pork chops and feta cheese, they make an excellent
dish for a family dinner.

Time: 1 hour
Servings: 4

Ingredients:
2 red onions, sliced
2 tablespoons butter
2 tablespoons olive oil
1 thyme sprig
4 pork chops
8 oz. feta cheese
Salt and pepper to taste

Directions:
1. Heat the oil and butter in a skillet that can go in the oven. Add the red onions and
sauté for 10 minutes until softened and slightly caramelized.
2. Place the pork chops over the onions, add the thyme, salt and pepper and
sprinkle with crumbled feta cheese. Cover with aluminum foil.
3. Cook in the preheated oven at 350F for 40 minutes.
4. Serve the dish warm.

Nutritional information per serving

Calories: 539
Fat: 44.8g
Protein: 26g
Carbohydrates: 7.5g
Spicy Mustard Short Ribs
Nothing like short ribs for dinner, right?! Especially when they are as tender, spicy and
flavorful as these. The Dijon mustard has a double role – infuses them with plenty of
flavor and makes them tender and juicy.

Time: 4 1/2 hours

Servings: 6

Ingredients:
3 pounds beef short ribs
1/4 cup Dijon mustard
1 tablespoon honey
2 tablespoons olive oil
1/4 cup balsamic vinegar
1 teaspoon salt
1/2 teaspoon chili powder

Directions:
1. Mix all the ingredients in a bowl and marinate for 30 minutes.
2. Place the ribs in a baking tray and cook in the preheated oven at 300F for 3
hours.
3. Turn the heat to 350F and cook for 1 more hour.
4. Serve the ribs warm.

Nutritional information per serving

Calories: 525
Fat: 25.6g
Protein: 66g
Carbohydrates: 3.6g
Prosciutto Chicken
Chicken is a common piece of meat, especially the breast and it can get boring cooking
it over and over again in the exact same way. Then give this prosciutto chicken a try and
be impressed. It’s quite amazing how an extra ingredient can make or break a meal, isn’t
it?! But this is one happy case as the prosciutto only makes the chicken better, tendered
and gives it a smoky aroma that you can’t get elsewhere.

Time: 45 minutes
Servings: 4

Ingredients:
4 chicken breasts
1 teaspoon dried sage
1/2 teaspoon dried oregano
Salt and pepper to taste
8 slices prosciutto
2 tablespoons butter
2 tablespoons dry white wine

Directions:
1. Season the chicken with salt, pepper, dried sage and oregano.
2. Wrap each chicken breast with prosciutto slices.
3. Heat the butter in a skillet that can go in the oven. Add the chicken in the hot
butter and briefly fry on all sides until golden.
4. Drizzle with wine and cook in the preheated oven at 350F for 30-35 minutes.
5. Serve the chicken warm with your favorite side dish.

Nutritional information per serving

Calories: 386
Fat: 18.5g
Protein: 49.5g
Carbohydrates: 1.1g
Dear fellow foodie,
Do take a minute to leave a review for this kindle book on Amazon, if you loved the recipes! A positive review goes a
long way in helping us, self published authors, gain exposure. And yeah, don’t forget to mention your favorite recipe!