Keto versions of the classics you miss. Real food, full recipes right in the post, new ones daily. Save the threads, then cook tonight. 🥩🥑
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Every day I share 3 easy keto meals: breakfast, lunch and dinner. Real food, short ingredient lists and clear, simple steps.
Follow @NaturalHealthFT so tomorrow's meals land in your feed.
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Rustic chicken cacciatore with peppers and mushrooms
Crispy-skinned thighs braised in a chunky tomato sauce. One skillet, about 45 minutes.
Ingredients (serves 2):
• 4 bone-in, skin-on chicken thighs (about 1¾ lb / 800 g)
• 1 tbsp olive oil
• ½ medium onion (55 g), sliced
• ½ red bell pepper (60 g), cut into strips
• 4 oz (113 g) cremini mushrooms, halved
• 2 garlic cloves, minced
• ¾ cup (180 g) canned crushed tomatoes
• ¼ cup (60 ml) chicken broth
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper
• A few fresh basil leaves
Method:
1. Pat the chicken dry and season with the salt and pepper.
2. Heat the olive oil in a deep skillet over medium-high. Sear the thighs skin-side down for 6 to 7 minutes until golden and crisp, flip for 2 minutes, then move to a plate. Pour off all but about 1 tablespoon of the fat.
3. Turn the heat to medium. Add the onion, bell pepper and mushrooms and cook 6 to 8 minutes, until the mushrooms brown. Stir in the garlic and oregano for 30 seconds.
4. Add the tomatoes and broth and scrape up the browned bits. Nestle the chicken back in skin-side up, keeping the skin above the sauce. Cover and simmer on low for 25 minutes, until the thighs reach 175°F (80°C). Uncover for the last 5 minutes to thicken the sauce, then tear basil over the top.
Net carbs: about 12g per serving, mostly from the tomatoes, onion and mushrooms.
Tool tip: a 12-inch skillet with a lid. Four thighs fit without crowding, so the skin sears crisp instead of steaming.
Bookmark this for your next low-carb dinner.
#keto #lowcarb
ALT Crispy chicken thigh on chunky tomato sauce with red peppers, mushrooms, onion and basil in a white bowl
The creamiest keto soup: broccoli cheddar, about 7g net carbs a bowl 🥦
Cozy, one pot, and ready in about 25 minutes.
Ingredients (4 servings):
• 2 tbsp butter
• ¼ cup diced onion
• 2 garlic cloves, finely chopped
• 3 cups broccoli florets, chopped
• 3 cups chicken broth
• 1 cup heavy cream
• 2 cups sharp cheddar, freshly shredded (8 oz)
• Salt and cracked black pepper
Method:
1. Melt the butter in a heavy pot over medium heat. Cook the onion 3 minutes until soft, then stir in the garlic for 30 seconds.
2. Add the broccoli and broth. Bring to a boil, then simmer 10–12 minutes until very tender. Scoop out a few small florets for topping.
3. Blend with an immersion blender until mostly smooth.
4. Stir in the cream and warm gently for 2 minutes (don't let it boil).
5. Take the pot off the heat and stir in the cheddar a handful at a time until melted and silky. Season with salt and pepper.
6. Ladle into bowls and top with a little extra cheddar, the reserved florets and cracked pepper.
About 7g net carbs per serving.
Tip: a box grater and a block of cheddar beat the bag. Pre-shredded cheese is coated in anti-caking starch, so it melts grainy instead of silky.
#keto #lowcarb
Keto zuppa toscana with sausage, kale and cauliflower
The creamy Tuscan sausage and kale soup, with cauliflower standing in for the potatoes. One pot, about 35 minutes.
Ingredients (serves 4):
• 1 lb (450 g) ground Italian sausage
• 4 slices bacon (100 g), chopped
• ½ small onion (80 g), diced
• 3 garlic cloves, minced
• ¼ tsp red pepper flakes
• 4 cups (960 ml) chicken broth
• 1 small head cauliflower (400 g), cut into bite-size florets
• 3 cups (80 g) kale, stems removed, torn
• 1 cup (240 ml) heavy cream
• Salt and black pepper to taste
• 2 tbsp grated parmesan, to serve
Method:
1. Cook the bacon in a Dutch oven over medium heat until crisp. Lift it out and set aside. Brown the sausage in the bacon fat, breaking it up, 6 to 8 minutes. Lift it out too and leave about 1 tablespoon of fat in the pot.
2. Cook the onion 4 minutes until soft, then stir in the garlic and red pepper flakes for 30 seconds.
3. Pour in the broth, add the cauliflower and simmer 10 to 12 minutes until fork-tender.
4. Return the sausage, stir in the kale and cream, and simmer 3 minutes until the kale wilts. Don't let it boil hard. Season with salt and pepper.
5. Ladle into bowls and top with the bacon and parmesan.
Net carbs: about 12g per serving (mostly from the cauliflower, cream and onion).
Tool tip: a slotted spoon. Lift the bacon and sausage out and the fat stays behind, so you control how much goes into the soup.
🔖 Bookmark this for a cozy weeknight dinner.
#keto #lowcarb
ALT Raw Italian sausage, bacon pieces, cauliflower, curly kale, onion, garlic and a jug of cream on a wood counter by the stove
ALT Crumbled Italian sausage and bacon browning in a black Dutch oven with a wooden spoon
ALT Cauliflower florets simmering in golden chicken broth with onion and red pepper flakes in a Dutch oven
ALT Bowl of creamy zuppa toscana with sausage, kale, cauliflower, bacon bits and parmesan on a wood table
Creamy chicken paprikash with sour cream
A one-pot Hungarian classic, weeknight-easy. About 35 minutes.
Ingredients (serves 2):
• 1¼ lb (567 g) boneless skinless chicken thighs, cut into large chunks
• 1 tbsp avocado oil
• 2 tbsp (28 g) butter
• 1 medium onion (110 g), finely chopped
• 2 garlic cloves, minced
• 2 tbsp Hungarian sweet paprika
• ¾ cup (180 ml) chicken broth
• ½ cup (120 g) full-fat sour cream
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp chopped parsley
Method:
1. Pat the chicken dry and season with the salt and pepper.
2. Heat the avocado oil and 1 tablespoon of the butter in a wide pot over medium-high. Brown the chicken 3 to 4 minutes per side, then move it to a plate.
3. Drop the heat to medium. Add the rest of the butter and the onion. Cook 6 to 8 minutes until soft and golden. Stir in the garlic for 30 seconds, then take the pot off the heat and stir in the paprika so it blooms in the fat without burning.
4. Pour in the broth, scrape up the browned bits, and return the chicken. Simmer 12 to 15 minutes until the chicken is cooked through and the sauce has thickened a little. Kill the heat, stir in the sour cream until the sauce turns creamy and brick-red, then finish with parsley.
Net carbs: about 10g per serving, mostly from the onion, sour cream and paprika.
Tool tip: a wide Dutch oven. The extra surface lets the onion go golden instead of steaming, and that's what gives paprikash its deep flavor.
Save this for a cozy Sunday dinner.
Follow @NaturalHealthFT for more keto versions of the classics.
#keto #lowcarb
ALT Chicken thigh pieces in creamy paprika sauce with sour cream and parsley in a beige bowl
Shrimp egg foo young with mushroom gravy
Puffy shrimp omelette patties under a savory mushroom gravy. An easy weekend breakfast, ready in about 30 minutes.
Ingredients (serves 2):
Gravy
• 1 tbsp butter
• 4 oz (113 g) cremini mushrooms, thinly sliced
• 1 garlic clove, minced
• ¾ cup (180 ml) chicken broth
• 1 tbsp tamari (or soy sauce)
• ¼ tsp xanthan gum
• Pinch of white pepper
Patties
• 6 large eggs
• 1 tbsp tamari
• 1 tsp toasted sesame oil
• 6 oz (170 g) raw shrimp, peeled (halved if large)
• 1 cup (100 g) fresh bean sprouts
• 3 green onions, sliced
• 3 tbsp avocado oil, for frying
Method:
1. Melt the butter in a cast-iron skillet over medium heat. Cook the mushrooms and garlic 4 to 5 minutes until browned. Add the broth and tamari, whisk in the xanthan gum and simmer 2 minutes until it thickens. Season with white pepper, pour into a bowl and keep warm. Wipe out the pan.
2. Whisk the eggs, tamari and sesame oil until frothy. Stir in the shrimp, bean sprouts and most of the green onions.
3. Heat the avocado oil over medium-high. Spoon in about ½ cup of the mix per patty, 3 at a time. Cook 2 to 3 minutes until the edges set and brown, flip, and cook 2 minutes more until the shrimp turn pink. Repeat to make 6.
4. Plate 3 patties each, spoon the mushroom gravy over and top with the rest of the green onions.
Net carbs: about 9g per serving (mostly from the mushrooms, bean sprouts and green onions).
Tool tip: a balloon whisk. Beat the eggs a full minute until frothy. That air is what makes the patties puff up instead of frying flat.
🔖 Save this for your next Sunday brunch.
#keto #lowcarb
ALT Bowl of cracked eggs beside raw shrimp, bean sprouts, green onions and sliced mushrooms on a wood counter by the stove
ALT Sliced cremini mushrooms and garlic browning in butter in a black cast-iron skillet, with pan juices bubbling
ALT Three golden egg foo young patties with shrimp and bean sprouts sizzling in a black cast-iron skillet
ALT Shrimp egg foo young patties topped with glossy mushroom gravy and green onions on a white plate
Garlic butter steak bites with asparagus
One-pan steakhouse bites, weeknight-fast. About 25 minutes.
Ingredients (serves 2):
• 1 lb (454 g) sirloin or ribeye, cut into 1-inch cubes
• 1 tbsp avocado oil
• 3 tbsp (42 g) butter
• 4 garlic cloves, minced
• 12 oz (340 g) asparagus, woody ends snapped off
• ½ tsp salt, plus a pinch for the asparagus
• ½ tsp black pepper
• 1 tbsp chopped parsley
• Squeeze of lemon (optional)
Method:
1. Pat the steak cubes dry and season with the salt and pepper.
2. Heat the avocado oil in a large skillet over medium-high until it shimmers. Add the steak in a single layer and sear 2 to 3 minutes, turning once or twice, until browned on most sides and still pink inside. Move the bites to a plate.
3. Drop the heat to medium. Add the butter. When it foams, toss in the asparagus with a pinch of salt and cook 3 to 4 minutes, turning, until bright green with a few charred tips.
4. Stir in the garlic for 30 seconds. Return the steak and any juices, toss 30 seconds so everything is glossy, then kill the heat. Finish with parsley and a squeeze of lemon.
Net carbs: about 5g per serving, mostly from the asparagus and garlic.
Tool tip: kitchen tongs. They flip the steak bites without piercing them, so the juices stay in the meat instead of running into the pan.
Save this for your next steak night.
More one-pan keto dinners daily, follow along.
#keto #lowcarb
ALT Pan-seared garlic butter steak bites with charred asparagus spears on a dark stoneware plate
Beef bulgogi lettuce wraps
Sweet-savory Korean-style beef in cool butter lettuce cups. Ready in about 25 minutes once the meat is sliced.
Ingredients (serves 2):
• 12 oz (340 g) ribeye or sirloin, sliced thin against the grain
• 3 tbsp tamari (or soy sauce)
• 1 tbsp toasted sesame oil
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 2 tbsp erythritol or allulose
• 1 tsp gochugaru (optional, for gentle heat)
• Black pepper
• 1 tbsp avocado oil, for the pan
• 1 head butter lettuce, leaves separated (~8 cups)
• 2 green onions, thinly sliced
• ½ small cucumber, cut into thin matchsticks
• 1 tbsp toasted sesame seeds
Method:
1. Stir the tamari, sesame oil, garlic, ginger, sweetener, gochugaru and a grind of pepper in a bowl. Add the beef and toss until every strip is coated. Rest 10 minutes while you prep the lettuce and cucumber.
2. Heat the avocado oil in a cast-iron skillet over medium-high until it shimmers. Add the beef in a single layer (work in two batches if needed) and cook 2 to 3 minutes, stirring once or twice, until the edges brown and the marinade turns sticky and glossy.
3. Kill the heat. Toss in most of the green onions and sesame seeds so they warm in the pan juices.
4. Spoon the beef into butter lettuce cups. Top with cucumber matchsticks and the rest of the green onion and sesame.
Net carbs: about 6g per serving (from tamari, garlic, cucumber and lettuce).
Tool tip: a sharp chef's knife. Chilling the beef 20 minutes in the freezer firms it up so you can cut paper-thin strips against the grain without shredding.
🔖 Bookmark this for your next low-carb dinner.
#keto #lowcarb
ALT Bowl of marinated bulgogi beef beside butter lettuce, cucumber, green onions and spice bowls on a wood counter
ALT Thin bulgogi beef strips searing in a glossy soy-sesame glaze in a black cast-iron skillet on a gas stove
ALT Cooked bulgogi in a cast-iron skillet tossed with green onions and sesame, beside butter lettuce cups and cucumber matchsticks
ALT Three butter lettuce cups filled with glossy bulgogi beef, sesame, green onion and cucumber on a white plate
Keto lemon ricotta pancakes with warm raspberries
Soft, fluffy and bright with lemon. A proper weekend breakfast, ready in about 20 minutes.
Ingredients (serves 2):
• ½ cup (125 g) whole-milk ricotta
• 2 large eggs
• ⅔ cup (64 g) blanched almond flour
• 1 tsp (5 g) baking powder
• Zest of 1 lemon, plus 1 tbsp (15 ml) of its juice
• ½ tsp vanilla extract
• Pinch of salt
• 1 tbsp (14 g) butter, for the pan
• ⅔ cup (80 g) fresh raspberries
• 1 tbsp water
Method:
1. Whisk the ricotta, eggs, most of the lemon zest and the vanilla in a bowl. Stir in the almond flour, baking powder and salt until you have a thick batter. Let it sit 5 minutes.
2. Melt half the butter in a cast-iron or nonstick skillet over medium-low. Spoon in about 3 tbsp of batter per pancake and spread it a little. Cook 2 to 3 minutes until the edges set and the bottoms are golden, then flip gently and cook 1 to 2 minutes more. Repeat with the rest of the butter and batter.
3. Tip the raspberries, water and lemon juice into the warm skillet. Cook 2 to 3 minutes, pressing a few berries with a spoon, until saucy.
4. Stack the pancakes, spoon the warm raspberries over and finish with the rest of the zest.
Net carbs: about 9g per serving, mostly from the raspberries and almond flour.
Tool tip: a thin flexible spatula. These pancakes are softer than flour ones, and a thin edge slides under without tearing them.
🔖 Save this for your next weekend breakfast.
#keto #lowcarb
ALT A bowl of lemon ricotta pancake batter with a whisk, beside ricotta, almond flour, raspberries, lemons and butter, with a skillet on the stove
ALT Three small pancakes cooking in butter in a black cast-iron skillet, one flipped golden side up, with a spatula on the rim
ALT Raspberries warming into a sauce in a cast-iron skillet with a wooden spoon, beside a stack of golden pancakes on a white plate
ALT A stack of three lemon ricotta pancakes topped with warm raspberry sauce and lemon zest on a white plate, with a fork beside it
Crispy keto fish sticks with homemade tartar sauce
Crunchy outside, flaky inside, no breadcrumbs. Dinner in about 25 minutes.
Ingredients (serves 4):
• 1½ lb (680 g) skinless cod fillets
• ¾ cup (72 g) almond flour
• ¼ cup (25 g) grated Parmesan
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• 2 eggs, beaten
• 3 tbsp avocado oil, for frying
• ½ lemon, cut in wedges
For the tartar sauce:
• ½ cup (110 g) mayonnaise
• 2 tbsp finely chopped dill pickle
• 1 tbsp chopped capers
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
Method:
1. Pat the cod very dry and cut it into strips about 1 inch wide.
2. Mix the almond flour, Parmesan, paprika, garlic powder, salt and pepper on a plate. Put the eggs in a shallow dish.
3. Dip each strip in egg, then press it firmly into the crumbs.
4. Heat the oil in a large skillet to about 350°F (175°C). Fry in batches, 3 to 4 minutes per side, until golden and the fish flakes easily. Drain on paper towels.
5. Stir the tartar sauce ingredients together and serve with the lemon wedges.
Net carbs: about 5g per serving, mostly from the almond flour and lemon.
Tool tip: a thermometer for the oil. At about 350°F (175°C) the crust browns before the fish overcooks, and it won't soak up grease.
🔖 Bookmark this for your next fish night.
#keto #lowcarb
ALT Golden crumb-coated cod fish sticks on a white plate, one broken open to show flaky white fish, with tartar sauce and a lemon wedge
Smoky jerk chicken thighs with crunchy lime slaw
Crisp skin, a little heat and a cool slaw on the side. Marinate once and the oven does the rest.
Ingredients (2 servings):
• 4 bone-in, skin-on chicken thighs (about 1½ lb / 680 g total)
• 3 scallions, chopped
• 3 garlic cloves
• 1 habanero or Scotch bonnet, seeded (use less for mild)
• 2 tbsp avocado oil
• 2 tbsp lime juice, divided
• 1 tbsp soy sauce
• 1 tsp ground allspice
• 1 tsp dried thyme
• ½ tsp cinnamon
• ½ tsp black pepper
• 1 tsp salt, divided
• 2 cups (140 g) shredded green cabbage
• 2 tbsp mayonnaise
• 2 tbsp chopped cilantro
Method:
1. Blitz the scallions, garlic, habanero, oil, 1 tbsp lime juice, soy sauce, allspice, thyme, cinnamon, pepper and ¾ tsp salt into a rough paste. Rub it over the thighs and under the skin. Marinate 30 minutes, or overnight in the fridge.
2. Heat the oven to 425°F (220°C). Set the thighs skin side up on a wire rack over a lined sheet pan.
3. Roast 35 to 40 minutes, until the skin is dark and crisp and the thickest part reads 175°F (80°C). Rest 5 minutes.
4. Toss the cabbage with the mayo, the last 1 tbsp lime juice, the cilantro and the last ¼ tsp salt. Serve it beside the chicken.
Net carbs: about 8g per serving, mostly from the cabbage, scallions and garlic.
Tool tip: a mini food processor. It turns the scallions, garlic and chili into a wet paste in seconds, so the marinade clings to the skin.
🔖 Bookmark this for meal prep Sunday.
#keto #lowcarb
ALT Two crisp, dark spice-crusted jerk chicken thighs on a white plate beside a creamy green cabbage slaw with cilantro
Keto chicken fried steak with creamy pepper gravy and green beans
Crunchy pork rind crust and peppery cream gravy. Diner comfort food, no flour needed.
You'll need (serves 4):
• 4 beef cube steaks (about 1½ lb / 680 g total)
• 3 oz (85 g) pork rinds, crushed fine
• ¼ cup (28 g) almond flour
• ¼ cup (25 g) grated Parmesan
• 1 tsp smoked paprika
• 1¼ tsp garlic powder, divided
• 1½ tsp black pepper, divided
• 1 tsp salt
• 2 eggs, beaten
• ½ cup (120 ml) avocado oil, for frying
• 1 cup (240 ml) heavy cream
• ½ cup (120 ml) chicken broth
• 1 tbsp (15 g) cream cheese
• 12 oz (340 g) green beans, trimmed
• 1 tbsp butter
Method
1. Mix the pork rinds, almond flour, Parmesan, paprika, 1 tsp garlic powder, ½ tsp pepper and the salt in one shallow dish. Put the eggs in another. Pat the steaks dry, dip in egg, then press the crumbs on firmly.
2. Heat the oil in a cast-iron skillet over medium-high. Fry the steaks 3 to 4 minutes a side until deep golden and cooked through. Move them to a plate and pour off all but 2 tbsp of the oil.
3. Lower the heat to medium. Whisk in the cream, broth, cream cheese, the last ¼ tsp garlic powder and 1 tsp pepper, scraping up the browned bits. Simmer 4 to 5 minutes until the gravy coats a spoon.
4. Meanwhile, steam the green beans 5 to 6 minutes and toss with the butter and a pinch of salt. Plate each steak with beans and spoon the gravy over.
Net carbs: about 8g per serving, mostly from the green beans and cream.
Tool tip: a heavy cast-iron skillet. It holds its heat when the steaks go in, so the crust fries crisp instead of soaking up oil.
🔖 Save this for your next comfort-food night.
More easy keto dinners every day, follow along.
#keto #lowcarb
ALT Four raw beef cube steaks on a board beside a breading line of pork rind crumbs, egg and almond flour, with green beans and an empty skillet
ALT Two breaded steaks frying in bubbling oil in a black cast-iron skillet on a gas stove, with a metal spatula on the rim
ALT Pepper cream gravy simmering in a cast-iron skillet with a whisk, beside a plate of fried crumb-crusted steaks
ALT A crumb-crusted chicken fried steak with creamy pepper gravy and green beans on a white plate, with a fork beside it
Quick keto IQ: what usually helps most with “keto flu” in week one?
Vote below. I’ll share the answer and a one-line why tomorrow.
0%More fruit
0%Salt, water, electrolytes
0%Skipping all fat
0%More caffeine
0 votes • Final resultsCrispy keto eggplant Parmesan with a pork rind crust
Golden rounds, bubbling mozzarella and no breadcrumbs. Classic Italian night, minus the bread.
You'll need (serves 4):
• 1 large eggplant (about 1¼ lb / 570 g), cut into ½-inch rounds
• 1 tsp salt, for sweating the slices
• 2 eggs, beaten
• 1 cup (50 g) finely crushed pork rinds
• ½ cup (50 g) grated Parmesan
• 1 tsp dried oregano
• ½ tsp black pepper
• 3 tbsp olive oil
• 1 cup (250 g) no-sugar-added marinara
• 8 oz (225 g) low-moisture mozzarella, shredded
• Fresh basil, to finish
Method
1. Salt both sides of the eggplant rounds and rest them on paper towels for 30 minutes. Pat them very dry.
2. Heat the oven to 425°F (220°C). Mix the pork rinds, Parmesan, oregano and pepper. Dip each round in egg, then press it firmly into the crumbs.
3. Set the rounds on a wire rack over a sheet pan, drizzle with the oil and bake 20 minutes, flipping once, until golden and tender.
4. Spoon a little marinara over each round and top with mozzarella. Bake 8 to 10 minutes more until bubbling and spotted brown. Tear basil over the top.
Net carbs: about 11g per serving, mostly from the eggplant and marinara.
Tool tip: a wire rack set in the sheet pan. Air gets under the slices, so the crust stays crisp on both sides instead of going soggy.
🔖 Save this for your next Italian night.
#keto #lowcarb
ALT Crispy golden eggplant rounds topped with marinara, melted mozzarella and basil on a white plate
5 keto pork dinners for when you're tired of chicken 🐖
1/ Crispy pork schnitzel with lemon arugula salad
Pound the chop thin, coat it in crushed pork rinds and Parmesan, then fry 2–3 min per side. About 2g net carbs, 20 min.
🔖 Bookmark this for your next pork night 👇
🤖 Made with AI
ALT Golden pork schnitzel with a craggy crumb crust on a white plate, arugula and radish salad and a lemon wedge beside it.
4/ Bacon-wrapped pork medallions with crispy Brussels sprouts 🥓
Roast the sprouts cut-side down 20–25 min. Wrap tenderloin medallions in bacon, sear 2–3 min per side, then roast 8–10 min and baste with thyme butter.
🤖 Made with AI
ALT Two bacon-wrapped pork medallions with thyme butter beside roasted Brussels sprouts dusted with Parmesan on a dark plate.
5/ Thai basil pork with cauliflower rice and a fried egg
Brown the pork with garlic, chili and tamari, fold in plenty of basil, then spoon over toasted cauliflower rice with a crispy egg. About 7g net carbs.
Which one are you making first? Follow for 3 easy keto meals a day.
🤖 Made with AI
ALT Browned basil pork with red chili over cauliflower rice, topped with a crispy fried egg and a lime wedge in a stoneware bowl.
Juicy keto Salisbury steak with mushroom onion gravy 🍄
Old-school diner comfort, served over cauliflower mash instead of potatoes.
You'll need (serves 4):
• 1½ lb (680 g) ground beef, 80/20
• ¼ cup (28 g) almond flour
• 1 egg
• 1 tbsp Worcestershire sauce
• 1 tsp Dijon mustard
• Salt and black pepper
• 1 tbsp avocado oil
• 8 oz (225 g) cremini mushrooms, sliced
• 1 small yellow onion (100 g), sliced
• 2 garlic cloves, minced
• 1 tsp tomato paste
• 1 cup (240 ml) beef broth
• ¼ cup (60 ml) heavy cream
• 1 medium head cauliflower (about 500 g of florets)
• 3 tbsp butter, plus 1 tbsp for the pan
• Chopped parsley
Method
1. Mix the beef, almond flour, egg, Worcestershire, Dijon, 1 tsp salt and ½ tsp pepper with your hands until just combined. Shape into 4 oval patties about 1 inch thick.
2. Heat the oil in a cast-iron skillet over medium-high and sear the patties 3 to 4 minutes a side until deeply browned. Move them to a plate. They won't be cooked through yet.
3. Drop the heat to medium, melt 1 tbsp butter in the same pan and cook the mushrooms and onion 6 to 8 minutes. Stir in the garlic and tomato paste for 1 minute, then add the broth and cream and scrape up the browned bits. Nestle the patties back in and simmer 8 to 10 minutes until they hit 160°F (71°C) inside and the gravy coats a spoon.
4. While that simmers, steam the cauliflower florets for 10 minutes until very soft, drain well, and mash with 3 tbsp butter, salt and pepper. Spoon the mash onto plates, set a patty on top, pour the gravy over and finish with parsley.
Net carbs: about 10g per serving, mostly from the cauliflower and onion.
Tool tip: a potato masher. It breaks the cauliflower down into a fluffy mash, where a blender turns it gluey.
🔖 Save this one for a rainy-day dinner.
#keto #lowcarb
ALT Four raw beef patties on a wooden board beside sliced mushrooms, onion, parsley, cauliflower and butter, with a cast-iron skillet on the stove
ALT Four beef patties searing and browning in a black cast-iron skillet on a gas stove, with a metal spatula on the rim
ALT Browned beef patties simmering in glossy mushroom and onion gravy in a cast-iron skillet, with a wooden spoon
ALT A Salisbury steak with mushroom onion gravy over cauliflower mash on a white plate, sprinkled with parsley, with a fork beside it