Week one of my Keto diet is in the books. I'm down three pounds and over the Keto hangover! I also got 12 miles of walk/run in the books as well. Below I'll share one of the great items I made this week, swedish meatballs! I did 120 so the recipe below is cut down to for a batch of about 40.
The Meatballs: 1. 2 Lbs 100% ground chuck. (You can also do a 50/50 of beef and pork) 2. 1 tsp of clove 3. 1 Tbs of nutmeg 4. 2 eggs 5. 1 tsp cardamon 6. 1 Tbs salt 7. 1 tsp pepper (more to taste) 8. 1/2 cup diced onion 9. 1 cup dried parsley flakes Combine all ingredients and then roll into about 1 oz. balls. Saute them in butter for 10 minutes until brown then bake at 350 degrees for another 12-15 minutes! The Sauce: 1. I started with a roux made of low carb flour and 1 stick of butter (the flour is only variance and using a low carb grain free flour is important to keep the sauce "keto friendly" 2. Once roux is light brown (don't burn it as this is a light colored sauce) add in 2 cups heavy cream whisk to cream it up 3. Add 2 cups beef stock (more if you need to thin out the sauce to right nappe viscosity) 4. Mix in 1/4 cup soy and 1/4 worchester sauce 5. 1 tsp onion and garlic powder 6. Finnish by adding in salt and pepper to taste.
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A friend of mine turned me onto this diet last week and I'm going all-in with it. I'll post many Keto friendly recipes over the coming weeks and months along with my progress. First I'll start by sharing my current weight along with the basics of a keto diet. You don't count calories on this plan, you focus on no sugars and very limited carbs.
I'm starting out at 182 pounds, at 5'7" my optimal weight is 162 so the goal is to hit that in three months. A keto diet is also a LCHF, or low carb high fat diet. Optimal rations for a meal are 75% fat, 20% protein and 5% carb. This first dish is a greek inspired stew with a 75%F 21%P 4%c ratio. First: Saute two large chicken breasts in 1/2 stick butter, 1 TBS each of minced garlic, parsley and oregano. Second: Make a cream sauce out of 5oz basil pesto and 1/1/2 cups heavy cream. Third: Combine 12 oz of feta cheese and 2 cups of mixed black, green and kalamata olives. Last; Mix in the chicken and sauce mix and bake for 25 minutes at 400 degrees. This tasty salad is one of my all time favorites. It has it all! Meat, heat, creamy, and packaed with flavors.
- One Package sausage of choice. I used a smoked chicken and garlic - One can each of red and black beans - One package frozen corn - Two chopped bell peppers - Box of your favorite pasta - Two cups cheddar cheese - One jar of salsa - One cup of mayo - 1 TBS Red Chilli flakes - Salt and pepper to taste Cook sausage, then add corn and bell peppers and let saute for about 10 more minutes on low. Pull from heat, add cheese so it melts in then let cool for about 15 minutes while you boil your pasta. Add in pasta, salsa, and mayo. Toss and chill about two hours, BAM! Nothing says tasty like a great burger idea. This gem is a double stuffed, BBQ, cheddar, fried onion ring burger!
I thick cut a sweet onion and then stuff it with a burger that I then stuff with cheddar cheese! Yes you read that right. You are filling the onion with a seasoned burger blend the frying it like an onion ring. Step 1. Season your meat with salt, pepper, paprika and garlic powder to taste. Step 2. Make a bowl inside your thick cut onion. fill the bowl with cheese then cap it. Step 3. Double bread your stuffed onion ring in flour, egg wash, panko, egg wash again and panko again. Step 4. Deep fry for about 3 minutes then bale at 350 degrees for another 15 minutes. Step 5. Top it off with more cheddar, BBQ sauce and other fixings you like. Step 6. Gain about 800 calories of tasty goodness! |
AuthorVic Luebker "The Battle Field Chef" is Editor and Chief of Food and Bars and is an admitted food, drink and travel junky with a passion for fun! More about Vic here. Archives
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