This low carb,  keto recipe is simple enough for a weekday meal and elegant enough for entertaining.

Ingredients

• 4 tablespoons (1/2 stick) butter
• 2 medium leek, halved, thinly sliced (white and pale green parts only)
• 3 tablespoons fresh lemon juice
• 1 cup whipping cream
• 1 cup sliced almonds, chopped
• 1/4 cup chopped fresh parsley
• 1 tablespoon grated lemon peel
• 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper
• 6 5-ounce skinless salmon fillets
• 1 large egg, beaten to blend
• 2 tablespoons olive oil

Method

Melt 2 tablespoons butter in heavy large saucepan over medium-high heat. Add leeks; sauté 2 minutes. Reduce heat to low; cover and cook until leeks are very tender, stirring occasionally, about 20 minutes. Increase heat to medium; add lemon juice and stir until liquid evaporates, about 1 minute. Mix in cream. Simmer until slightly reduced, about 2 minutes. Cool slightly. Transfer mixture to blender. Blend until smooth. Season sauce to taste with salt and pepper. Keep warm.

Mix almonds, parsley, lemon peel, 1/2 teaspoon salt, and 1/8 teaspoon pepper on plate.  Sprinkle salmon with salt and pepper. Dip top of each salmon fillet in beaten egg.  Press top of salmon into almond mixture, pressing lightly to adhere. Arrange salmon, nut side up, on baking sheet.

Melt 1 tablespoon butter with 1 tablespoon oil in each of 2 heavy large skillets over medium heat. Add half of salmon to each skillet, almond-coated side down, and cook until crust is brown, about 5 minutes. Turn salmon over. Sauté until salmon is cooked through and opaque in center, about 5 minutes. Transfer salmon to plates.

Reheat sauce, stirring over medium heat. Spoon around salmon and serve.

Serves 6

Per serving  · 496  calories  · 40 g fat ·  8 g total carbs · 6 g net carbs ·  27 g protein

Packed with flavor this easy oven fried chicken will become a family favorite. You can use this recipe to coat boneless or bone-in chicken thighs, drumsticks and wings. I quadruple the recipe for a crowd and the leftovers are just as tasty cold.

Ingredients

Eight boneless, skinless chicken thighs

Marinade

• 1 cup of butter milk
• 2 tsp. of each dried oregano, crumbled sage, basil, paprika
• 1/2 tsp. cayenne pepper (optional)
• 1 tsp. salt
• 1 tsp. pepper
• 2 cloves of garlic

Coating

• 3/4 cup almond flour
• 4 tbsp. chopped fresh parsley
• 2 tsp. garlic powder
• ½ tsp. salt
• ½ tsp. pepper

Method

In large bowl combine buttermilk, oregano, sage, basil, paprika, cayenne, salt, pepper and garlic. Add chicken pieces to coat. Refrigerate for at least 4 hours or overnight.

Preheat oven to 375 °. Combine coating ingredients in large shallow bowl. One piece at a time, remove chicken from marinade, drain and place in bowl and turn until  coated. Place on a large, parchment-lined baking pan. Discard remaining marinade.

Bake in center of the oven, turning after 15 minutes. Cook for an additional 10 minutes or until juices run clear when pierced and coating is browned and crispy.

Serves 4

Per Serving  ·  322 calories  · 24 g fat ·  9 g total carbs · 6 g net carbs ·  27 g protein

Serves 4

Dijonnaise sauces are not widely advertised these days, but Dijon mustard adds a wonderful low carb burst of flavor to many foods. This super simple sauce adds delicious flavour in minutes to any chicken or fish. No easier way to get your fats in than this.

INGREDIENTS

• 3 tbsp. unsalted butter
• 1 1/4 cups 35% organic whipping cream
• 3 tbsp. Dijon Mustard
• 1 tbsp. lemon juice
• 4- 5 oz. fillets fresh wild caught cod or other white fish

METHOD

Preheat oven to 400°F

Line your pan with aluminum foil and lightly brush with olive oil.

Salt & pepper your fillets and place in pan.  Bake until firm, about 12-15 minutes, depending on the thickness of the fish.

While fish is baking, melt butter in suacepan. When the butter is foaming, add whipping cream.

Bring to boil, and reduce heat and simmer until thickened and coats back of spoon.

Add dijon and lemon juice, salt and pepper to taste. Add more dijon if you to mild flavored.

Serves 4

Per serving  ·  449 calories  · 35 g fat ·  6 g total carbs · 6 g net carbs ·  27 g protein

Ever wonder what the difference is between a frittata and an omelette? The main difference is that the ingredients of a frittata are all mixed together and then cooked slowly. In an omelette, the ingredients  are gently placed into the beaten eggs as they are cooking in the pan. I prefer frittatas where all ingredients are well blended rather than ending up with bits of egg white and spotty cheese that can happen in omelettes.

There is no end to the variations of frittata one can make. Use a cup of your favorite meat or vegetable, add your favorite cheese and  voilà, you have a tasty quick meal. I say meal, because in Italy, frittatas are typically served for lunch or dinner, there is even a classic Italian frittata’s made with pasta! We won’t be trying those here though 🙂

This smoked salmon frittata is elegant enough for a special brunch or dinner. It is a little higher in carbs with the addition of leeks. If you are in your first 10-day Reset, use only 1/4 cup of leeks.

Smoked Salmon & leek Fritatta

INGREDIENTS

• 1/2 cup thinly sliced leeks
• 1/4 tsp. caraway seeds, crushed
• 1 1/2 tbsp. unsalted butter
• 4 large eggs
• 3 tbsp. whipping cream 35%
• 1/3 cup smoked salmon, diced
• 1/4 cup goat cheese, crumbled
• salt & pepper

METHOD

Melt 1 tbsp of butter in small non-stick skillet. Cook the leeks and crushed caraway seeds covered, on low heat until softened. Watch that they don’t burn and add 1 tbsp of water if beginning to stick. Remove from pan and let cool while mixing other ingredients.

Whisk eggs with cream until blended. Add salt and pepper. Mix in smoked salmon and half the goats cheese. Add salt and pepper and cooked leeks.

Melt remaining butter butter in the skilled on medium heat.  Add egg mixture to skillet, stirring until solids start to form.  Sprinkle remaining goat cheese over top. Reduce heat to low and cover. Cook for approx.  4 -6 minutes.

When top is almost cooked through but still wet, slide frittata on to a plate and then flip back into the skillet, alternatively, put under broiler until egg mixture is cooked top on and cheese melted.

Serves 2.

Per serving  · 417 calories  · 33 g fat ·  8 g net carbs ·  22 g protein

This elegant dish is simple to prepare and has become an entertaining staple in our home. We call it chicken a la Panna which means with cream sauce, known to most non-Italians as Alfredo sauce. It has a high fat content; perfect for a Ketopia 10 day Reset or if you are following a ketogenic lifestyle.

Ingredients

1 lb. chicken breasts sliced horizontally into 1/4 in cutlets

salt & pepper

1 tbsp. butter

1 lb. of sliced mushrooms

2 cups whipping cream (35%)

1/4 cup butter

1/3 cup grated parmesan cheese

dash of nutmeg

Method

Sprinkle cutlets on both sides with salt and pepper.

In a wide skillet melt 1 tbsp. butter and add mushrooms. Saute at medium heat with lid off, stirring occasionally until mushrooms are cooked and most of the liquid is evaporated. Set aside.

Melt 1 tbsp. butter  and 1 tbsp olive oil or coconut in a non-stick frying pan. Pan fry chicken cutlets on high heat approximately 1 1/2 -2 minutes per side or until almost cooked through though slightly pink in center, adding more butter/oil as required. Put cooked cutlets on plate and cover with foil to keep warm.

Add remaining butter to frying pan along with whipping cream and nutmeg. On medium high heat bring mixture to a boil stirring until mixture has reduced and thickened and coats a spoon (approx. 5 -10 minutes). Add Parmesan cheese and mushrooms and continue a gentle boil until sauce coats a spoon (mushroom liquid may thin out sauce at first). Pour any juices from your chicken plate into sauce, again reducing the sauce. Adjust seasonings adding more parmesan cheese if sauce is too thin.

Place your chicken cutlets in the pan, coating with the sauce.  Allow to simmer for a few more minutes until cutlets are cooked through and cream sauce is nice and thick. (Most times cutlets have finished cooking while they rested).

Enjoy and try to resist licking every drop of cream sauce in the pan.

Serves 5

Per serving  · 567 calories  · 48 g fat ·  10 g carbs ·  27 g protein

*2 large boneless, skinless chicken breast, each approx., sliced into cutlets, pounded to 1/4″ thickness

1 ¼  cup of almond flour/almond meal

1/4 cup grated Parmesan cheese

1 tbsp.  cup finely chopped parsley

1 large egg

4 tbsp. Olive oil

2 tsps. butter

Salt and pepper

Lemon wedges

Combine almond flour, parmesan and parsley in a shallow bowl. Season mixture with salt and pepper. Beat eggs in a second shallow bowl.

Season chicken with salt and pepper, then dredge one by one dip in bowl with beaten egg, turning to coat. Lift from bowl, allowing excess to drip back into bowl. Coat with almond meal mixture, pressing to adhere.

Heat 3 tablespoons of oil  and 1 tsp.of butter in a large heavy skillet or a cast-iron skillet over medium-high heat. Working in batches, cook cutlets, adding remaining oil and butter to pan between batches, until golden brown and cooked through, about 3 minutes per side. Transfer cutlets to a paper towel-lined plate and season with salt.

Serve with lemon wedge.

*How to slice breasts into cutlets.

Place the chicken breast on a cutting board. Cut the tender off and put to the side. Hold the breast flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in horizontally (parallel to the cutting board).  Pieces should be approx. 3/8”  thick. You can open the breast like a book and, if necessary, make a cut to separate the different peices.  It’s OK if not every slice runs the length of the breast. Using the textured side of a meat pounder, pound both sides of sliced chicken so as to make them all even thickness of approx. ¼”.

Serves 4

Per serving  · 485 calories  · 33 g fat ·  5 g net carbs ·  42 g protein