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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Ketogenic Parmesan-Encrusted Halibut

I have been in charge of recipe development for the recent launch of ketologic.com. Here is a great keto recipe for Parmesan encrusted halibut.

PER 6 SERVING: CALORIES 330 | FAT 30G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 13G

INGREDIENTS:

  • 1-2 pounds halibut (about 6 filets)
  • 1 stick butter, softened
  • 3 tablespoons grated Parmesan
  • 1 tablespoon panko bread crumbs
  • 1 tablespoon kosher salt
  • ½ teaspoon black pepper
  • 2 teaspoons garlic powder
  • 1 tablespoon dried parsley

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

PREPARATION:

  1. Pre-heat oven to 400 degrees. Then, mix together all ingredients except for the halibut (this can be done by hand or in a mixer).
  2. Pat halibut dry with a paper towel and lay each piece onto a sprayed/greased baking sheet. Divide the Parmesan butter into the number of pieces of fish that you have and flatten it out so that it covers the top of the fish.
  3. Cook the fish for about 10-12 minutes (rotate the pan halfway through). It should be almost done. Turn the broiler on high for about 2-3 minutes until the top is golden brown. The fish should be flaky when tested with a fork.
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Roasted Broccoli with Garlic and Parmesan

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If you are a broccoli lover, then this month’s recipe is for you. Even if you are not a fan, you may change your mind after you try it prepared this way. Roasting broccoli with these few ingredients not only makes it taste delicious, but it is the easiest way that I’ve ever prepared it. Despite years of cooking professionally, my mom recently showed me this recipe, and it has been the only way that I have eaten broccoli ever since.

Enjoy this recipe for its many health benefits. Broccoli is not only a great source of vitamins and minerals, but it also contains some powerful anti-cancer and age-defying properties. It is rich in vitamin C, calcium, zinc, phosphorus, potassium, folic acid and beta-carotene, as well as fiber and some potential disease fighting components such as sulphoraphane.

 

Ingredients:

  •  1 head broccoli, cut into florets
  •  2 cloves garlic, minced
  •  2 tablespoons olive oil
  •  pinch of salt and pepper
  •   juice from half a lemon
  •  1 tablespoon grated parmesan cheese

Preparation:

1. Simply toss the first three ingredients together in a bowl. Season with salt and pepper, lay on a sheet pan and place in a 400 degree oven.

2. Roast in the oven until some pieces just begin to lightly brown and the broccoli becomes tender.

3. Remove the pan from the oven; immediately drizzle with lemon juice and grate parmesan over top.

Nutrition Facts:

Calories: 62

Fat: 4g

Saturated Fat: 0g

Carbohydrates: 6g

Fiber: 3g

Protein: 3g

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