Free Keto Diet and Recipies

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Crunchy, Crispy, Cheese Coated CodIngredients:● 4 cod fillets.● 1 cup parmesan (grated).● 1 tbsp parsley (fresh, chopped...
11/08/2022

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

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Ingredients:● 24 oz chicken breast (skinless and sliced).● 1 cup spinach (fresh, chopped).● 1 cup thick cream.● ½ cup ch...
11/08/2022

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

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Coriander & Chickpea CurryIngredients:● 7 oz canned chickpeas (rinsed).● 1 ½ cups chopped tomatoes (no added sugar).● 1 ...
11/08/2022

Coriander & Chickpea Curry

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

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Chicken & Bacon One-Pot HeavenIngredients:● 1 chicken breast (cut into slices).● 10 oz bacon (chopped).● 16 oz cabbage (...
11/03/2022

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

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Tangy Tuna Tastebud TantaliserIngredients:● 4 oz tuna (in olive oil, drained).● 4 eggs.● 2 oz Iceberg lettuce (chopped)....
11/03/2022

Tangy Tuna Tastebud Tantaliser

Ingredients:
● 4 oz tuna (in olive oil, drained).
● 4 eggs.
● 2 oz Iceberg lettuce (chopped).
● 2 oz cherry tomatoes.
● 1⁄2 cup celery (chopped).
● 1⁄2 cup mayonnaise.
● 1⁄2 red onion (diced).
● 1⁄2 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

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Hot & Wholesome Bacon & Cabbage SaladIngredients:● 8 oz brussel sprouts (washed and thinly sliced).● 6 bacon slices.● 2 ...
10/28/2022

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

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Perfect Pork & Cheese SauceIngredients:● 4 pork chops.● 7 oz green beans.● 5 oz blue cheese.● ¾ cup thick cream.● 2 tbsp...
10/27/2022

Perfect Pork & Cheese Sauce

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

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Butter-Fried Aubergine & Halloumi PlatterIngredients:● 10 oz halloumi (sliced).● 1 aubergine (halved lengthwise and chop...
10/27/2022

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

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