Author: mark

Tilapia in Tomato Basil Sauce

Tilapia in Tomato Basil Sauce

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Ingredients
  

for the Tilapia:

  • 2 Tbsp olive oil
  • 1 1/2 lb fresh tilapia cut into 3 or 4 fillets
  • salt and pepper

for the Tomato Basil Sauce:

  • 2 Tbsp olive oil
  • 1/2 tsp crushed red pepper flakes optional
  • 2-3 cloves garlic finely minced
  • 1 pint cherry tomatoes sliced in half
  • 1 small jalapeno sliced
  • 1/4 c vegetable stock
  • 1/2 c fresh basil finely chopped
  • 2 Tbsp fresh lemon juice
  • 1/2 tsp fresh lemon zest
  • Salt and fresh ground black pepper

Instructions
 

For the Tomato Basil Sauce:

  • Heat oil in a large saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant.
  • Add the cherry tomatoes and jalapeño and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, about 12 minutes. Add in the vegetable stock, stir, and allow the mixture to come to a light simmer.
  • Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a large bowl and set aside for later

For the Tilapia:

  • Heat oil in the same pan over medium heat. Season both sides of fish with salt and pepper. Place tilapia fillets in the oil and cook until golden brown, about 3 minutes on both side, until it’s cooked through.
  • Pour the tomato basil sauce over the fish and reheat quickly. Serve all at once at once with additional chopped basil and rice, or cauliflower rice, or zucchini noodles.

Keto Burrito Bowl

Keto Burrito Bowl

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Ingredients
  

  • 1 lb ground beef 450g
  • 3 Tbsp olive oil
  • 1/2 yellow onion minced
  • 1 medium head of cauliflower or one packet of riced cauliflower
  • 1 small can diced tomatoes drained
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp chili powder optional
  • 1 tsp cumin
  • 1/4 c beef stock or vegetable, low sodium
  • 2 c shredded Monterrey Jack or Mozzarella
  • Salt and fresh cracked black pepper

garnish

  • tomato fresh, diced
  • 1/2 bell pepper
  • 1 jalapeno sliced
  • 1 avocado diced
  • 1/4 red onion minced
  • Fresh chopped cilantro
  • Lemon or lime slices

Instructions
 

  • Rinse and break the cauliflower head into small florets and roughly chop in a food processor.
  • In a large skillet, sauté minced onion in 2 tablespoons of olive oil, until softened.
  • Add ground beef to the skillet and season with salt and pepper. Cook over medium high heat until beef has started to brown and rendered most of its water. Remove from the skillet and set aside.
  • In the same skillet, add the remaining tablespoon olive oil and sauté cauliflower rice for about 2 minutes. Stir in onion powder, garlic powder, paprika, chili, and cumin. Mix well and continue to cook for a couple of minutes; then add diced tomatoes and broth. Bring to a simmer, and allow the juices to reduce a little. Adjust seasoning if necessary.
  • Add beef and onion back to the skillet and give a quick stir (you can also keep beef on top of cauliflower for serving if you like). Sprinkle with shredded cheese, cover the skillet and let set for 2-3 minutes off heat to melt cheese.
  • Garnish with fresh tomatoes, red onion, avocado, Jalapeno, bell pepper, cilantro, and lemon slices.

Lemon Garlic Butter Shrimp with Zucchini Noodles

Lemon Garlic Butter Shrimp with Zucchini Noodles

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Ingredients
  

  • 1 lb raw medium shrimp peeled and deveined
  • 4 medium zucchini
  • 1 Tbsp olive oil
  • 4 Tbsp butter softened, divided
  • 4 cloves garlic finely chopped
  • 1 tsp Italian seasoning
  • Pinch of red pepper flakes
  • Juice of 1/2 fresh lemon
  • 1/4 c chicken stock or vegetable, white wine
  • sriracha to taste
  • Salt and fresh cracked pepper to taste
  • 1/4 c chopped fresh parsley for garnish

Instructions
 

  • Wash and trim the ends of the zucchini. Make the zucchini pasta using a spiralizer or julienne peeler and set aside.
  • Heat 1 tablespoon oil and 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp in one layer and sprinkle with salt and pepper. Cook for one minute without stirring, so the bottom of the shrimps get slightly browned.
  • Add the chopped garlic, Italian seasoning, and red pepper flakes and then stir the shrimp for another minute or two to cook the other side. Transfer the shrimp to a shallow plate.
  • In the same pan, add remaining butter, lemon juice, chicken or vegetable stock, and hot sauce to the pan. Bring the sauce to a simmer for 2-3 minutes, stirring regularly.
  • Stir in the zucchini noodles and cook until done, about 2 minutes, stirring regularly. Allow the sauce to reduce a bit if it’s too watery. Add the grilled shrimp back to the pan and stir for another minute. Serve immediately with lemon slices, extra parsley, and pepper.

Notes

Sometimes, zucchini tends to render some water while cooking, so you can sprinkle zucchini pasta with salt and let sit in a colander while you’re cooking shrimp. Press with your hands to remove excess water; then rinse and drain thoroughly before adding to the pan.

Italian Sausage with Cilantro Lime Cauliflower Rice

Italian Sausage with Cilantro Lime Cauliflower Rice

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Ingredients
  

  • 4 links mild Italian sausage
  • 1/2 head of cauliflower riced
  • 1 Tbsp butter or olive oil
  • 3 cloves garlic minced
  • 1/4 c chicken stock low sodium
  • 1 tsp sriracha or other hot sauce
  • Zest of 1/2 lime
  • 2 Tbsp fresh lime juice
  • Fresh chopped cilantro
  • 1 tsp Italian seasoning
  • Fresh cracked black pepper to taste

Instructions
 

  • In a skillet over medium-low heat, boil 1/4 cup water. Add sausages, cover and cook until sausages are cooked, turning from time to time. Remove the lid and allow water to evaporate, still turning sausages on all sides until browned. Set aside in a plate.
  • In the same skillet melt butter or olive oil (rinse the skillet if the sausage left burnt bits, but it shouldn’t have). Add minced garlic and cook for one minute, stirring occasionally. Add cauliflower rice and toss to coat. Add chicken broth, Italian seasoning, lime juice, and hot sauce and simmer until the sauce has reduced a bit, 3 – 4 minutes.
  • Add lime zest and chopped cilantro to the cauliflower rice and give a quick stir. Season with black pepper, to taste. Add sausages back into the skillet to reheat quickly for 2 minutes. Serve the Italian Sausage with Cilantro Lime Cauliflower Rice immediately with lime wedges.

Garlic Butter Chicken with Parmesan Cauliflower Rice

Garlic Butter Chicken with Parmesan Cauliflower Rice

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Ingredients
  

for the chicken

  • 2 large boneless, skinless chicken breasts filleted into 4
  • 1/2 c fresh Parmesan finely grated
  • Salt and fresh cracked pepper
  • 2 cloves garlic grated
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • 4 Tbsp unsalted butter divided

for the cauliflower rice:

  • 3 cups riced cauliflower about 1 medium head
  • 1/2 cup white onion chopped
  • 2 cloves garlic minced
  • 2 Tbsp vegetable stock
  • juice of one lemon (+ zest if you like)
  • crushed red pepper flakes optional
  • 1/4 cup fresh parsley chopped

Instructions
 

for the chicken

  • In a shallow plate, combine Parmesan cheese, grated garlic, paprika, and Italian seasoning. Season the chicken with salt and pepper; dredge in the Parmesan mixture; shake off excess and set aside.
  • In a large skillet melt 2 tablespoons of butter over medium-high heat. Cook chicken until golden on each side and cooked through – about 3-4 minutes for each side, depending on the thickness of your chicken. Transfer to a plate.

for the cauliflower rice

  • In the same pan, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be careful not to burn.
  • Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
  • Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one minute to reduce juices then add the lemon juice and a few sprinkles of leftover Parmesan cheese, if you like.
  • Adjust seasoning as needed. Stir in the remaining parsley. Return chicken over cauliflower rice and reheat quickly. Serve with fresh cracked black pepper, red chili pepper flakes, and more Parmesan.

Lemon Garlic Butter Steak & Broccoli Skillet

Lemon Garlic Butter Steak & Broccoli Skillet

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Ingredients
  

  • 1 1/2 lb sirloin steak sliced against the grain
  • 2 c broccoli florets
  • 2 Tbsp olive oil
  • 4 cloves garlic minced
  • 3 Tbsp butter or ghee
  • Juice of 1/2 lemon
  • 1/4 c beef stock low sodium
  • 1/4 c fresh parsley chopped, plus more for garnish
  • 1/4 tsp crushed red pepper flakes (optional)
  • Fresh cracked pepper to taste
  • fresh thyme for garnish

for steak marinade

  • 1/3 c low-sodium soy sauce
  • 1/2 c olive oil
  • 1 tsp sriracha or other hot chili sauce

Instructions
 

  • Combine the ingredients for the marinade (soy sauce, olive oil and hot sauce) in a shallow plate or bowl. Add the steak strips into the marinade and allow to marinate in the refrigerator for 30 minutes to one hour.
  • In the meantime, wash and break down the broccoli heads into florets. Blanch the florets into boiling water for 1 or 2 minutes, then rinse with cold water.
  • Bring the steak to room temperature and heat oil and one tablespoon butter in a large skillet over medium-high heat — reserve the juices of the marinade for later. Sear the steak strips in batches for 1-2 minutes each side until edges are crispy and browned, adding extra oil if needed. Remove the steak strips from the skillet and set aside to a plate.
  • Using the same skillet, lower the heat to medium. Melt 2 tablespoons butter, then add lemon juice, minced garlic, beef broth, and remaining marinade juices. Bring to a simmer then stir in the fresh parsley and broccoli florets and toss regularly until the sauce a reduced and the broccoli is cooked to your liking.
  • Add the steak strips back to the pan to reheat quickly. Serve immediately with thyme, chili flakes, more parsley, and lemon slices.

Zucchini Baked “Ziti”

Zucchini Baked "Ziti"

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Ingredients
  

  • 1 Tbsp extra virgin olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 pinch crushed red pepper flakes
  • 1 lb ground beef
  • kosher salt
  • freshly ground black pepper
  • 2 Tbsp tomato paste
  • 1 tsp dried oregano
  • 1 28oz can crushed tomatoes
  • 4 large zucchini sliced into 1/4" coins
  • 2 Tbsp fresh basil thinly sliced, plus more for garnish
  • 1 1/2 c fresh ricotta
  • 2 c shredded mozzarella
  • 1/2 c freshly grated Parmesan

Instructions
 

  • Preheat oven to 375°. In a large saucepan over medium heat, heat oil. Add onion and cook, stirring often, until onion is soft, about 5 minutes. Stir in garlic and red pepper flakes and cook for one minute. Add meat and season with salt and pepper. Cook until no longer pink, 6 minutes. Drain fat.
  • Return saucepan over medium heat and add tomato paste and oregano. Cook for 2 minutes more, until slightly darkened. Add crushed tomatoes and bring sauce to a simmer, reduce heat and cook, stirring occasionally, until slightly reduced and flavors have melded, 10 to 15 minutes. Remove from heat and stir in zucchini and basil and season again with salt and pepper.
  • In a large baking dish, place half the zucchini in an even layer. Dollop all over with half the ricotta, and sprinkle with half the mozzarella and Parmesan. Add rest of zucchini in an even layer on top, and top with remaining cheeses.
  • Bake until cheese is melty and zucchini is tender, 25 minutes. Garnish with basil before serving.

Cheesy Mashed Cauliflower

Cheesy Mashed Cauliflower

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Ingredients
  

  • 1 head cauliflower
  • 2 Tbsp heavy cream
  • 1 Tbsp butter
  • 2 oz sharp cheese dubliner, etc
  • salt and pepper to taste

Instructions
 

  • Clean and trim the cauliflower, breaking it into medium sized pieces.
  • Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter.
  • Microwave, uncovered, on high for six minutes.
  • Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
  • Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth.
  • Season with salt and pepper to taste. You can adjust the cream and butter to your preference.

Keto Salisbury Steak w/ Mushroom Gravy

Keto Salisbury Steak w/ Mushroom Gravy

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Ingredients
  

For the Salisbury Steaks

  • 2 lbs ground beef 80/20
  • 1/4 c coconut flour
  • 1 egg
  • 1 Tbsp fresh parsley chopped
  • 1/4 c beef stock
  • 1 Tbsp Worcestershire sauce
  • 1/2 tsp garlic powder
  • 1 Tbsp dried onion flakes
  • 1 1/2 tsp kosher salt
  • 1/2 tsp ground black pepper

For the Gravy

  • 2 Tbsp butter
  • 2 Tbsp bacon grease or butter
  • 2 c mushrooms sliced
  • 1 c yellow onion sliced
  • 1/2 tsp Worcestershire sauce
  • 1/2 c beef stock
  • 1/4 c sour cream
  • salt and pepper to taste

Instructions
 

For the Salisbury steaks

  • Combine all of the steak ingredients in a medium sized bowl and mix well.
  • Form into 6 oval patties, about 1 inch thick, and place them on a cookie sheet.
  • Bake in a preheated 375 degree (F) oven for 18 minutes.

For the Gravy

  • Melt the butter and bacon fat (if using) in a large skillet.
  • Add the mushrooms and cook on medium high heat until golden brown (about 3 minutes per side.)
  • Add the onions and cook for 5 minutes over medium heat, until golden and soft.
  • Add the broth and the Worcestershire sauce, stir and cook for 3 minutes, stirring to scrape any bits off of the bottom of the pan.
  • Add the sour cream, stir well, and remove from the heat. (if you want a thicker gravy you can cook it on low for a 5 extra minutes to condense it.)
  • Season with salt and pepper to taste.
  • Serve over the warm Salisbury Steaks with extra parsley for garnish if desired.

Notes

Serve with mashed cauliflower.

Fried Cabbage with Kielbasa

Fried Cabbage with Kielbasa

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Ingredients
  

  • 6 Tbsp butter divided (olive oil, ghee or coconut oil)
  • 1 c onion diced (about 4 oz)
  • 4 cloves garlic minced
  • 2 Tbsp red wine vinegar
  • 14 oz kielbasa thinly sliced on a bias
  • 1 large head green cabbage cored and sliced
  • 1 tsp paprika
  • salt and freshly ground black pepper to taste
  • 1/4 c fresh parsley rough chopped
  • 1 tsp crushed red pepper flakes optional

Instructions
 

  • In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
  • Add red wine vinegar to the pan and mix in with onions and garlic.
  • Add sliced kielbasa to the pan and sauté until slightly browned.
  • Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
  • Saute until cabbage is wilted and slightly browned.
  • Top with fresh parsley and crushed red pepper flakes before serving.