30 Minutes Ketogenic Diet Blueprint by Gina Morgan

Author:Gina Morgan
Language: eng
Format: epub
Tags: 30 minute meals, 30 minutes ketogenic cooking, 30 minutes a day to a hearty heart, 30 minute vegetarian, quick keto meals in 30 minutes or less, easy keto diet for beginners 30 minute, 30 minute keto recipes, easy keto in 30 minutes
Publisher: Gina Morgan
Published: 2019-11-06T00:00:00+00:00

LUNCH & DINNER

Peanut Thai Shrimp

Serves: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients

¼ cup peanut butter

2 tablespoon soy sauce

2 tablespoon rice vinegar

2 tablespoon water

1 teaspoon ground ginger

1 tablespoon coconut oil

½ onion sliced

4 cloves garlic chopped

½ sweet pepper sliced

1 lb shrimp thawed

½ lb zucchini sliced

1 cup mushrooms sliced

Pinch crushed red pepper optional

cilantro, peanuts, lime wedges to serve

Directions

Combine ground ginger, water, rice vinegar, soy sauce, and peanut butter in a blender.

Blitz until smooth.

Alternatively, toss them together in a small bowl.

Heat coconut oil in a large frying pan.

Bake the onion for 2 minutes over medium heat until it begins to soften.

Add the pepper and garlic; bake until tender.

Shift the veggies to the edges of the pan; then put the mushrooms, shrimp, and zucchini in the middle.

Bake until the shrimp they whorl up and turn pink all the way through.

Stir in the sauce.

If it is too thick, add a little amount of water.

If using red pepper, add it at this point.

Taste to confirm the balance of the sauce.

Serve with chopped lime wedges, cilantro, and peanuts.

PER SERVING: Calories: 275| Total Fat: 13g| Saturated Fat: 4g| Cholesterol: 285mg| Sodium: 1465mg| Potassium: 502mg| Total Carbs :9g| Fiber 2g| Protein: 30g|

Keto Chicken Fried Steak

Serves: 4

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Ingredients

4 small thin cube steaks, or top round beef, approx. 320g, or 12 ounces total

½ cup almond flour

½ teaspoon Salt

½ teaspoon pepper

¼ teaspoon garlic powder

1 egg, beaten

Chicken Fried Steak Cream Sauce:

1 + 1/3 cups heavy cream, 315mls

Freshly ground black pepper, to taste

1 teaspoon Dijon mustard

Dashes of Worcestershire Sauce

Salt, to taste

Directions

Mix the Dijon mustard, Worcestershire sauce, a pinch of salt, heavy cream and a liberal amount of black pepper.

Keep aside.

Beat the egg in a bowl fit for dredging the steaks in.

In a different bowl of the same size, add garlic powder, salt, and pepper to the almond flour and blend very well.

Use a meat mallet to thump steaks to equal thinness and putting the steak between 2 pieces of the wrap.

Note that if using top round beef steak instead of cube steak, please pound the steaks thin if not they will not bake soft and turn tough.

Add a little amount of salt and pepper to the meat; then set aside.

Dredge steaks first in seasoned almond flour, beaten egg, and then almond flour again.

Place the steaks aside on a plate and repeat with the rest of the steaks.

Add sufficient oil in a well-seasoned large nonstick skillet to cover the bottom by 1/8th inch.

Heat the oil until hisses when you drop a pinch of flour in it, however, don’t heat the oil excessively.

Please make sure you use a suitable non-skillet so that the coating with not stick to the pan.

Put two breaded steaks to the hot oil at a time, baking for about 2 to 3 minutes on each side.

Be vigilant with the heat; reduce it to medium so that the almond flour breading doesn’t burn. The steaks should continue sizzling.

Cautiously turn the steaks after some minutes and once they are lightly browned.

Remember the almond flour coating is easily broken and if you're not watchful when you turn it, it may slide off the meat.

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