by Claudia J. Caldwell
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© 2020 Claudia J. Caldwell | Funk Media Publishing GmbH All rights reserved.
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1
2
Butter-Fried Aubergine & Halloumi Platter
Ingredients:
● 10 oz halloumi (sliced).
● 1 aubergine (halved lengthwise and chopped).
● 3 oz butter.
● 10 olives (pitted and halved).
● 1 tsp paprika.
Instructions:
● Heat half of the butter in a large frying pan. Place the cheese in one half and aubergine in the other.
● Season with paprika and fry 7-8 minutes, turning halloumi after 4 minutes to ensure golden brown on both sides.
● For the last minute, sprinkle in olives and serve.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 73g
Carbohydrates: 10g
Protein: 33g
Calories: 831
3
Ingredients:
● 4 pork chops.
● 7 oz green beans.
● 5 oz blue cheese.
● ¾ cup thick cream.
● 2 tbsp butter.
Instructions:
● In a small saucepan, over medium heat, crumble cheese and gently melt.
● Add thick cream and simmer 2-3 minutes.
● Heat 1 tbsp butter in a large frying pan; fry chops until cooked through and browned.
● Place chops on a plate and cover with foil. Pour pork juices into cheese sauce.
● Add remaining butter to frying pan; fry green beans until tender.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 61g
Carbohydrates: 4g
Protein: 55g
Calories: 777
4
Hot & Wholesome Bacon & Cabbage Salad
Ingredients:
● 8 oz brussel sprouts (washed and thinly sliced).
● 6 bacon slices.
● 2 cups red cabbage (thinly sliced).
● ¼ cup walnuts (chopped).
● 2 garlic cloves (crushed).
● 2 tbsp olive oil.
● 1 tsp mustard (grainy).
Instructions:
● In a large frying pan, fry the bacon until crispy and chop into bite sized pieces; remove from pan.
● Using the same pan, fry garlic for 1 minute and add cabbage and brussels.
● Fry 2-3 minutes until slightly tender. Turn off heat.
● In a bowl, mix together olive oil and mustard; pour mixture into the pan and stir well.
● Add in bacon and walnuts; stir until well combined. Serve warm.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 7g
Carbohydrates: 5g
Protein: 8g
Calories: 193
5
Tangy Tuna Tastebud Tantaliser
Ingredients:
● 4 oz tuna (in olive oil, drained).
● 4 eggs.
● 2 oz Iceberg lettuce (chopped).
● 2 oz cherry tomatoes.
● ½ cup celery (chopped).
● ½ cup mayonnaise.
● ½ red onion (diced).
● ½ lemon (juiced and zest).
● 2 tbsp olive oil.
● 2 tbsp capers.
● 1 tbsp Dijon mustard.
● 2 tsp white wine vinegar.
● Salt and pepper.
Instructions:
● In a large bowl, mix together tuna, celery. Mayonnaise, onion, lemon juice and zest, olive oil, capers and mustard.
● In a large saucepan, bring water to boil; add a tsp salt and white wine vinegar. Crack in the eggs and allow to simmer for 3-4 minutes.
● Place lettuce and tomatoes on a serving plate, place eggs on top and tuna mix to side.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 70g
Carbohydrates: 6g
Protein: 30g
Calories: 767
6
Chicken & Bacon One-Pot Heaven
Ingredients:
● 1 chicken breast (cut into slices).
● 10 oz bacon (chopped).
● 16 oz cabbage (chopped).
● 3 oz butter.
● Salt and pepper.
Instructions:
● Heat half of the butter in a large frying pan and fry chicken until nearly cooked through and slightly browned.
● Add the bacon to the pan and fry until crispy; move all meat to one side of the pan.
● Add remaining butter and fry cabbage until soft.
● Season with salt and pepper.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 82g
Carbohydrates: 9g
Protein: 56g
Calories: 1020
7
Ingredients:
● 7 oz canned chickpeas (rinsed).
● 1 ½ cups chopped tomatoes (no added sugar).
● 1 red onion (chopped).
● 1 red pepper (chopped).
● 4 garlic cloves.
● 6 tbsp canola oil.
● 2 tsp coriander (ground).
● 2 tsp ginger (ground).
● 2 tsp garam masala.
● 2 tsp cumin (ground).
● ¾ tsp salt.
● ½ tsp turmeric (ground).
Instructions:
● In a blender, add pepper, garlic and ginger; blend until minced and add the onion, blend until chopped.
● Heat the oil in a large saucepan, add onion mixture and cook until softened. Add turmeric, cumin and coriander and cook for an additional 2-3 minutes.
● Blend the tomatoes until finely chopped, add salt and add to saucepan. Simmer 4-5
minutes.
● Add the chickpeas and garam masala; simmer for 6-7 minutes.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 16g
Carbohydrates: 14g
Protein: 6g
Calories: 279
8
Mediterranean Creamy Garlic Chicken
Ingredients:
● 24 oz chicken breast (skinless and sliced).
● 1 cup spinach (fresh, chopped).
● 1 cup thick cream.
● ½ cup chicken broth.
● ½ cup sun-dried tomatoes.
● ½ cup parmesan (grated).
● 2 tbsp olive oil.
● 1 tsp Italian seasoning.
● 1 tsp garlic powder.
Instructions:
● Add olive oil to a large frying pan and fry chicken until completely cooked through and browned. Set chicken aside on a plate.
● Add chicken broth, thick cream, Italian seasoning, garlic powder and parmesan to the pan; whisk gently until sauce begins to thicken.
● Add spinach and tomatoes to the sauce and simmer until spinach begins to wilt; add chicken back to pan.
Nutritional Information:
Total servings - 6
Per serving:
Fat: 26g
Carbohydrates: 7g
Protein: 29g
Calories: 369
9
Crunchy, Crispy, Cheese Coated Cod
Ingredients:
● 4 cod fillets.
● 1 cup parmesan (grated).
● 1 tbsp parsley (fresh, chopped).
● 1 tbsp olive oil.
● 2 tsp paprika.
● ¼ tsp salt.
Instructions:
● Preheat oven at 200 degrees.
● In a mixing bowl, add parmesan, paprika. Parsley and salt; mix together until well combined.
● Line a baking tray with greaseproof paper.
● Rub the cod fillets with olive oil on both sides. Press both sides of cod into the parmesan mixture and transfer to baking tray. Sprinkle over any leftover parmesan mixture.
● Bake 15-20 minutes, until browned and fish is easy to flake.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 8g
Carbohydrates: 2g
Protein: 11g
Calories: 116
10
Garlic Shrimp & Zucchini Noodles
Ingredients:
● 2 medium sized zucchini.
● 1 lemon (juice and zest).
● 12 oz shrimp (peeled and deveined).
● 4 garlic cloves (crushed).
● 1 tbsp olive oil.
● Sprinkle of chilli flakes.
● Salt and pepper.
Instructions:
● Slice zucchini in half lengthwise; take a fork and rake zucchini to create noodles.
● In a large frying pan, add oil, lemon juice and zest. When pan is warm add shrimp and cook 1 minute each side.
● Add garlic and chilli flakes; cook for an additional 1 minute, stirring continuously.
● Add noodles and toss for 2-3 minutes until lightly cooked and warmed through.
● Season with salt and pepper before serving.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 11g
Carbohydrates: 8g
Protein: 37g
Calories: 277
11
Ingredients:
● 3 large eggs.
● 5 black olives (pitted and halved).
● 5 pepperoni (slices).
● ½ cup tomato puree.
● ⅓ cup cheddar cheese (grated).
● 1 tbsp butter.
● 1 tbsp water.
● ½ red onion (diced).
● ½ green pepper (diced).
● ½ tsp garlic powder.
● ½ tsp Italian seasoning.
Instructions:
● Preheat oven at 175 degrees.
● In a large bowl, whisk eggs with water.
● Heat butter in a large frying pan, add egg mixture and cook 2-3 minutes; flip and repeat cooking until all mixture is firm on both sides.
● Remove cooked egg from pan and place on a large oven proof tray.
● Mix tomato puree with garlic and Italian seasoning; spread over cooked egg.
● Sprinkle on cheese, onion, olives, green pepper and top with pepperoni.
● Bake for 7-8 minutes until cheese has completely melted.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 25g
Carbohydrates: 10g
Protein: 13g
Calories: 290
12
Keto Kick- of- Heat Chicken Wraps
Ingredients:
● 32 oz chicken breast (skinless, cut into slices).
● 4 celery stalks (diced).
● 2 spring onions (finely diced).
● 1 Iceberg lettuce head.
● ½ cup goats cheese (crumbled).
● ½ red pepper (diced).
● ½ green pepper (diced).
● 2 tbsp butter.
● 2 tsp onion powder.
● 1 tsp chilli flakes.
● 1 tsp garlic powder.
Instructions:
● Heat butter in a large frying pan; add peppers and celery, fry for 5-6 minutes until just tender.
● Add chicken, garlic powder, chilli flakes and onion powder; stir continuously until chicken is cooked through and slightly browned.
● Remove pan from heat and stir in crumbled cheese and spring onions.
● Take 8 lettuce leaves and fill each with mixture.
Nutritional Information:
Total servings - 8
Per serving: (2 filled leaves).
Fat: 36g
Carbohydrates: 3g
Protein: 48g
Calories: 546
13
Ingredients:
● 4 oz sirloin steak (cut into chunks).
● 3 large eggs.
● ¼ avocado (sliced).
● 1 tbsp butter
● Salt and pepper.
Instructions:
● Heat ½ of butter in a large frying pan; crack in eggs and fry to desired taste.
● Heat remaining butter in an additional pan and fry steak to desired taste.
● Place steak strips and eggs on a serving plate and add avocado to the side.
Nutritional Information:
Total servings - 1
Per serving:
Fat: 37g
Carbohydrates: 3g
Protein: 45g
Calories: 512
14
Ingredients:
● 6 chicken drumsticks.
● ½ cup hot sauce.
● 2 tbsp butter.
● ½ tsp chilli flakes.
● ½ tsp cayenne pepper.
● ½ tsp garlic powder.
● ½ tsp paprika.
● Salt and pepper.
Instructions:
● Place chicken drumsticks in a large bowl and drizzle a little hot sauce over; sprinkle with salt and pepper..
● Line a grill pan with foil and grill chicken on high heat for 8-10 minutes until they begin to colour.
● In a saucepan, melt the butter and stir in all other ingredients; remove from heat.
● Take drumsticks from grill, turn over and grill for an additional 8-10 minutes.
● When drumsticks are browned and cooked through, place into a large bowl.
● Pour over the spicy butter sauce and coat drumsticks evenly.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 47g
Carbohydrates: 1g
Protein: 49g
Calories: 631
15
Complete Cheesy Chicken Casserole
Ingredients:
● 2 cups chicken (cooked and cubed).
● 1 bacon slice (crisped and crumbled).
● ¾ cup mozzarella (grated).
● ½ cup parmesan (grated).
● ½ cup marinara sauce.
● ½ tsp basil (dried).
● ¼ tsp chilli flakes.
Instructions:
● Preheat oven at 175 degrees.
● In a large baking dish, place the chicken and pour over marinara sauce.
● Stir in remaining ingredients and bake for 25-30 minutes.
Nutritional Information:
Total servings - 3
Per serving:
Fat: 19g
Carbohydrates: 4g
Protein: 38g
Calories: 337
16
Ingredients:
● 18 oz beef (minced).
● 1 ½ cups canned chopped tomatoes.
● 3 ½ oz cheddar (grated).
● 2 garlic cloves (crushed).
● 1 onion (diced).
● ½ red pepper (diced).
● ½ green pepper (diced).
● 2 tsp tomato puree.
● 2 tsp coriander (ground).
● 2 tsp cumin (ground).
● 1 tsp chilli powder.
● Salt and pepper.
Instructions:
● Preheat oven at 180 degrees.
● In a large frying pan, fry onions and garlic until soft. Add beef and cook until browned and cooked through.
● Add all other ingredients (except cheese) and fry 4-5 minutes.
● Pour into a large ovenproof dish and sprinkle with cheese.
● Bake for 20-25 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 41g
Carbohydrates: 8g
Protein: 33g
Calories: 532
17
Ingredients:
● 32 oz pork chops (boneless).
● 8 oz mushrooms (sliced).
● 6 bacon slices (chopped into bite size pieces).
● 2 garlic cloves (crushed).
● ½ cup thick cream.
● ⅔ cup chicken broth.
● 1 tbsp olive oil.
● Salt and pepper.
Instructions:
● Heat the oil in a large frying pan, fry the bacon until crispy. Remove from pan but leave bacon fat in.
● Season chops with salt and pepper; fry 4-5 minutes on each side until browned and cooked through. Remove chops from pan.
● Add mushrooms and garlic to the pan, fry for 4-5 minutes until browned and tender.
● Turn up the heat and stir in chicken broth; bring to boil and stir in thick cream, reduce heat.
● Return bacon and chops back to the pan for 4-5 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 44g
Carbohydrates: 6g
Protein: 57g
Calories: 655
18
Parmesan Chicken & Avocado Dip Ingredients:
● 16 oz chicken breast (skinless and cubed).
● 4 bacon slices (cooked).
● 1 large egg.
● ½ avocado.
● ½ cup parmesan (grated).
● ½ cup almond flour.
● ⅓ cup sour cream
● 2 tbsp ranch sauce.
● 1 tbsp Italian seasoning.
● Cooking spray.
● Salt and pepper.
Instructions:
● Preheat oven at 200 degrees.
● In a blender, add cooked bacon, parmesan and almond flour; blend for 1 minute and add to a large bowl.
● Add Italian seasoning, salt and pepper and mix well.
● In a separate bowl, whisk the egg.
● Line a large baking tray with greaseproof paper.
● Dip each chicken cube into the egg mixture first and then into bacon mixture; place on baking tray.
● Spray chicken with cooking spray and bake for 20-25 minutes until thoroughly cooked.
● While chicken is cooking, in a bowl, mash avocado and add ranch sauce and sour cream; mix well.
● Serve chicken on a serving plate with avocado dipping sauce.
Nutritional Information:
Total servings - 5
Per serving:
Fat: 20g
Carbohydrates: 3g
Protein: 25g
Calories: 225
19
Ingredients:
● 4 salmon fillets.
● 3 tbsp chilli sauce.
● 2 tbsp red onion (chopped).
● 1 tbsp sesame oil.
● 1 tbsp lime juice (fresh).
● 1 garlic clove (crushed).
● 1 tsp mustard seeds.
● 1 tsp lime zest.
● ½ tsp sesame seeds.
● ½ tsp mint (fresh).
Instructions:
● Preheat oven at 200 degrees.
● Place each salmon fillet onto a piece of foil (enough to wrap the salmon in).
● Sprinkle with onions.
● Mix together, chilli sauce, sesame oil, lime juice, garlic, sesame seeds and mustard seeds. Spoon sauce over salmon fillets.
● Wrap salmon in the foil and bake for 20-25 minutes until salmon easily flakes.
● Serve with lime zest and mint.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 19g
Carbohydrates: 5g
Protein: 30g
Calories: 321
20
Ingredients:
● 2 chicken breasts (skinless and halved lengthwise).
● 1 onion (finely diced).
● ½ green pepper (sliced).
● ½ red pepper (sliced).
● ¼ cup salsa.
● 1 tbsp lime juice (fresh).
● 4 tsp canola oil.
● 2 tsp Italian seasoning.
Instructions:
● Heat the oil in a large frying pan. Season chicken with Italian seasoning and fry for 5-6
minutes on each side until thoroughly cooked. Set aside.
● Saute peppers and onions until slightly tender; add salsa and lime juice.
● Spoon over chicken and serve.
Nutritional Information:
Total servings - 2
Per serving:
Fat: 16g
Carbohydrates: 4g
Protein: 23g
Calories: 241
21
Ingredients:
● 16 oz minced beef.
● 4 bell peppers (halved and deseeded).
● 1 cup water.
● ½ cup mushrooms (chopped).
● 1 tbsp tomato puree.
● 1 tbsp chilli powder.
● 1 tbsp onion powder.
● 1 tbsp cumin (ground).
● ¼ tsp salt.
Instructions:
● Preheat oven at 200 degrees.
● In a large frying pan, fry the beef until completely cooked through and browned.
● Drain off fat and add the tomato puree, chilli, onion powder, cumin and salt; pour in water and bring to boil.
● Bring to simmer and cook off excess water. Stir in mushrooms, simmer for 2 minutes.
● Carefully push mixture into the hollowed peppers.
● Line a baking tray with greaseproof paper and bake peppers for 15-20 minutes.
Nutritional Information:
Total servings - 4
Per serving:
Fat: 29g
Carbohydrates: 5g
Protein: 20g
Calories: 347
22
Beefy Cheese Burger with Spicy Sauce
Ingredients:
• 24 oz minced beef.
• 6 bacon slices.
• 4 onion slices.
• 4 cheddar cheese slices.
• 2 jalapenos (sliced).
• ¼ cup mayonnaise.
• 1 tbsp hot sauce.
• 1 tsp erythritol (granulated).
• 1 tsp salt.
• ½ tsp Worcestershire sauce.
• ½ tsp garlic powder.
• ¼ tsp black pepper.
Instructions:
• Preheat the oven at 200 degrees.
• In a bowl, mix together beef, salt, pepper and garlic. Mix, using hands and form four balls; flatten into burgers.
• Place the burgers in a large ovenproof dish; add jalapenos, onion and bacon to the same dish and bake 18-20 minutes until cooked through.
• In a bowl, mix together mayonnaise, hot sauce, Worcestershire sauce and erythritol until well combined. Place in the fridge.
• Take burgers from the oven and place a slice of cheese on each one; place under the grill for 2-3 minutes until the cheese melts.
• On a plate, place a burger, 3 slices of bacon, 1 onion slice, a sprinkle of jalapenos and drizzle with spicy sauce
Nutritional Information:
per serving (1 burger, 3 bacon slices, 1 onion slice, jalapenos and spicy sauce) total servings = 4
Fat: 49g
Carbohydrates: 5g
Protein: 38g
Calories: 615
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