Prime Rib with Horseradish Cream

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 640 | FAT 56G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 33G

This recipe for prime rib is much easier to prepare than you might anticipate. It is always a crowd pleaser for dinner parties, but it can also be a weeknight dinner with the family that will yield lots of leftovers. After shrinkage during cooking, this recipe yields about 8-10 (½-1 pound) servings.

INGREDIENTS:

  • 1 boneless prime rib roast (8-12 pounds)
  • ¼ cup olive oil
  • ½ cup salt
  • 1 tablespoon pepper
  • 2 tablespoons granulated garlic
  • 1 tablespoon dried thyme
  • 1 tablespoon dried rosemary
  • 2 tablespoons paprika
  • 1 cup sour cream
  • ½ cup mayonnaise
  • ¼ cup horseradish, drained
  • juice from half a lemon
  • dash of Tabasco
  • pinch of salt and pepper

PREPARATION:

  1. Score fat side by slicing several times all the way down the prime rib; be careful not to slice all the way into the meat. Rub all over with olive oil and season generously all around. Don’t be afraid to go heavy on the seasoning; the measurements are just a guideline. Ideally, season it the night before.
  2. Remove from the refrigerator at least 1 hour before cooking and allow the prime rib to get to room temperature.
  3. Set oven to 450-500 degrees. Roast for about 20 minutes with the fan on high (if that is an option for your oven). Then, set oven on broil setting and continue cooking for another 8 minutes. Lower temperature to 325 degrees. Continue to roast for another hour and 20 minutes.
  4. Check temperature and remove from oven when you reach about 115-120 degrees. It may need significantly more time. A 15-pounder can take over 3 hours at 325 degrees. Let rest for 30 minutes to 1 hour before slicing.
  5. For the Horseradish Cream, mix the sour cream, mayonnaise, horseradish, lemon juice, and Tabasco. Then season with salt and pepper to your taste.
  • Cook Time: 3 hour(s)
  • Yield: 8-10

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Roasted Broccoli with Garlic and Parmesan

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 242 | FAT 18G | CARBOHYDRATES 11G | FIBER 4G | NET CARBOHYDRATES 7G | PROTEIN 9G

Roasting broccoli with these few ingredients not only makes it taste delicious, but it is one of the easiest ways that I know to prepare it. While it falls short of the ideal 75/5/20 percent macronutrient range, its endless list of health benefits is worth trying to figure into the day’s calories. Pairing this broccoli with a main course that is low on the carbohydrate scale, such as our Prime Rib or Parmesan-Encrusted Halibut recipes will help balance out that ketogenic macronutrient range.

INGREDIENTS:

  • 1 head broccoli, cut into florets
  • 2 cloves garlic, minced
  • ¼ cup olive oil
  • pinch of salt and pepper
  • 8 tablespoons grated Parmesan cheese, divided
  • juice from half a lemon

PREPARATION:

  1. Preheat oven to 400 degrees. In a large bowl, toss the first four ingredients with 6 tablespoons of Parmesan cheese. Lay evenly on a sheet pan and place in oven.
  2. Roast in the oven for about 15-18 minutes (rotate the pan after 8 minutes) until some pieces just begin to lightly brown and the broccoli becomes tender all the way through.
  3. Remove the pan from the oven; immediately drizzle and toss with the lemon juice and garnish with the remaining Parmesan.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Keto Chicken Parmesan

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 946 | FAT 78G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 55G

Chicken Parmesan is one of those comfort foods that are not exactly keto-friendly in their traditional form. However, with a little tweaking, we came up with a recipe that not only works, but is also quite delicious while staying close to the ideal 75/5/20 percent macro-range. Chicken thighs are substituted here for conventional chicken breasts; otherwise, the protein gets too out of control. The flaxseed meal, pork rinds, and Parmesan cheese make a really nice crust on the chicken when shallow-fried in oil.

INGREDIENTS:

  • 4 chicken thighs
  • 2 eggs
  • 1 cup heavy cream
  • 1/4 cup flaxseed meal
  • 3 ounces pork rinds, crushed
  • 1/2 cup Parmesan cheese, grated
  • 1-2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 cup olive oil
  • 1/2 cup low-carb tomato or marinara sauce
  • 1/2 cup mozzarella cheese, shredded

PREPARATION:

  1. Pound out the chicken thighs into cutlets. In a bowl, whisk together the eggs and heavy cream. In a separate bowl, mix together the flaxseed meal, crushed pork rinds, Parmesan cheese, salt, pepper, Italian seasoning, and garlic powder. Dip the chicken into the egg and cream mixture and then dip it into the breading mixture. Cover the chicken well in the breading and shake off any excess; put the chicken on a plate or piece of foil and repeat with the rest of the chicken.
  2. Heat the oil in a pan at medium-high heat until hot, but not smoking, about 2-3 minutes. Fry the chicken on each side for 2-3 minutes until golden brown all the way around.
  3. Preheat the oven to 400 degrees. Place the fried chicken on a sheet pan lined with foil or parchment paper. Top each piece with 2 tablespoons of the marinara sauce and 2 tablespoons of the mozzarella cheese (use more if desired). Place in the oven for 8-10 minutes until the cheese starts to get golden brown.

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Zucchini Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 334 | FAT 30G | CARBOHYDRATES 6G | FIBER 2G | NET CARBOHYDRATES 4G | PROTEIN 12G

This recipe is quick and easy to put together. It makes for a great breakfast on its own, but it is also a nice side to a dinner entrée, such as beef. The almond flour brings this casserole together better and gives it a more even consistency, but it can be omitted from the recipe if you want to eliminate most of the carbs.

INGREDIENTS:

  • 5 pieces bacon, diced
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups zucchini, grated
  • 1 cup cheese, grated (cheddar or Colby Jack)
  • ½ cup almond flour
  • ½ cup vegetable oil
  • ¼ cup heavy cream
  • 6 eggs
  • salt and pepper to taste

PREPARATION:

  1. Preheat oven to 350 degrees. Slowly render the fat from the bacon in a sauté pan or cast-iron skillet at low-medium heat. Once the bacon is rendered, but not yet crispy, add the onion and garlic and sauté until the bacon begins to crisp up and the onion just begins to caramelize.
  2. Add the bacon, onion and garlic mixture to a bowl, along with all of the other remaining ingredients. Whisk together well and pour into a greased (or sprayed) baking dish.
  3. Top with extra cheese if desired and bake at 350 degrees for 1 hour. Rotate after 30 minutes and check for doneness by poking the middle.
  • Cook Time: 1 hour(s)
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Blue Cheese Butter

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 156 | FAT 16G | CARBOHYDRATES 0G | FIBER 0G | NET CARBOHYDRATES 0G | PROTEIN 3G

This simple blue cheese butter is a great accompaniment to many meals. It is classically melted over steak, but it is also a great topper to other proteins, such as chicken, fish and pork. It can even be a delicious addition when mixed in with vegetables or added to soups and stews.

INGREDIENTS:

  • ½ cup butter, softened
  • ½ cup blue cheese (or gorgonzola), crumbled
  • 1 teaspoon garlic powder
  • 1 tablespoon chopped parsley (optional)
  • pinch of salt and pepper

PREPARATION:

  1. Combine all ingredients in a bowl and mix together until thoroughly incorporated. This can be done with an electric mixer at low speed.
  2. Scoops of the butter can be served as is, but you can also scoop tablespoons of the butter onto a greased/sprayed sheet pan or plate and put the pan/plate in the freezer. Once frozen, place the frozen tablespoons of butter into a storage container for future use and keep frozen until serving.
  • Yield: 16

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Creamed Spinach

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 277 | FAT 21G | CARBOHYDRATES 13G | FIBER 6G | NET CARBOHYDRATES 7G | PROTEIN 9G

This creamed spinach recipe makes for a great side that will fall into an ideal 75/5/20 percent macro-range when paired with a high-fat, high-protein entrée such as our prime rib or Parmesan-encrusted halibut recipe.

INGREDIENTS:

  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 3 bunches or bags of fresh spinach, about 15 ounces
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • ¼ cup heavy cream
  • ¼ cup cream cheese

PREPARATION:

  1. Heat the butter and olive oil in a skillet at medium-high heat. Add the onion and garlic and stir continuously for about 2-3 minutes until soft. Add the spinach a handful at a time and cook until all of it is wilted down. Put the spinach in a fine mesh strainer and squeeze out the liquid.
  2. Return the spinach to the pan, season with the salt and pepper and add the heavy cream. Cook down until the cream starts to bubble. Mix in the cream cheese until it melts all the way through and the mixture is thick and bubbly. Remove from the heat and serve.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Brussels Sprouts Au Gratin

I apologize for slacking so much with getting these out on social media lately. I got seriously ill while traveling abroad, and I’m just now getting back to putting these out there.

This is a good one that was leftover from the Thanksgiving batch of recipes. If you are interested in any ketogenic supplements, then take a look here on the website at www.ketologic.com. They have some nice deals going right now. I’m not normally one to push supplements, but these Ketologic products are very clean and effective.

PER SERVING: CALORIES 610 | FAT 52G | CARBOHYDRATES 12G | FIBER 5G | NET CARBOHYDRATES 7G | PROTEIN 21G

“Au Gratin” (pronounced oh-GRAH-tan) is a fancy way to describe a baked dish that’s smothered in cheese and breadcrumbs. Our version is also made with lots of gooey cheese, but instead of breadcrumbs, we use crushed pork rinds. This gives you a crispier and tastier topping without any carbs. Definitely something you can be thankful for at your Thanksgiving dinner.

INGREDIENTS:

  • 1 pound Brussels sprouts
  • 4 slices bacon, diced
  • 2 tablespoons olive oil
  • 2 tablespoons butter, melted
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon onion powder
  • pinch of salt and pepper
  • 1 cup heavy cream
  • 1 cup shredded Gruyere cheese, divided
  • 1/2 cup grated Parmesan cheese, divided
  • 1 ounce crushed pork rinds*

*Can substitute with ¼ cup slivered almonds (Fat: 81% Carbs: 6% Protein: 13%)

Note: It is always preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Preheat oven to 400 degrees. Slice the ends off the Brussels sprouts and cut them in half length-wise. In a large bowl, toss the Brussels sprouts with olive oil, butter, garlic, onion powder, and a generous pinch of salt and pepper.
  2. Spread the bacon on a sheet pan and bake for 5 minutes. Pour the Brussels sprouts evenly onto the pan and bake until they begin to brown and the bacon gets crisp (about 10 to 15 minutes; more time may be required depending on your oven).
  3. Remove the pan from the oven and put the Brussels sprouts back into a bowl. Add the heavy cream, 1/2 cup of shredded Gruyere, and 1/4 cup grated Parmesan.
  4. Pour the mixture into a greased/sprayed baking dish and sprinkle the rest of both cheeses and the crushed pork rinds evenly on top.
  5. Reduce oven to 375 degrees and bake for about 15 minutes until the top is golden brown.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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