The Big 15 Ketogenic Diet Cookbook by Megan Flynn Peterson

The Big 15 Ketogenic Diet Cookbook by Megan Flynn Peterson

Author:Megan Flynn Peterson
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2017-01-13T05:00:00+00:00

1 tablespoon olive oil

½ onion, diced

3 garlic cloves, minced

8 ounces hot Italian sausage, removed from their casings

2 cups chicken broth

1 (14.5-ounce) can diced tomatoes

1 to 2 teaspoons red pepper flakes

1 teaspoon dried oregano

1 teaspoon dried basil


Freshly ground black pepper

¼ cup freshly grated Parmesan cheese, divided

2 cups chopped fresh spinach

1.In a large saucepan over medium heat, heat the olive oil.

2.Add the onion and garlic. Sauté for 5 to 7 minutes until the onion is softened and translucent.

3.Add the sausage to the pan. Cook for about 5 minutes as you crumble it, allowing the meat to brown.

4.Stir in the chicken broth and tomatoes. Bring to a boil and reduce the heat to low.

5.Add the red pepper flakes, oregano, and basil. Season with salt and pepper, and stir in 2 tablespoons of Parmesan. Simmer for 10 minutes and remove from the heat.

6.Stir in the spinach until wilted. Serve sprinkled with the remaining 2 tablespoons of Parmesan.

VARIATION 1 ITALIAN SAUSAGE SOUP WITH KALE: Use kale instead of spinach—add it to the pan with the onion and garlic. Follow the rest of the recipe as written.

VARIATION 2 ITALIAN SAUSAGE SOUP WITH CABBAGE: Add ½ head cabbage, sliced, to the soup with the onion and garlic. You can do this with the original recipe or variation 1 (cabbage and kale together are delicious).

PER SERVING: Calories: 365; Total carbs: 11g; Net carbs: 9g, 12%; Total fat: 20g, 52%; Protein: 33g, 36%; Fiber: 2g; Sugar: 4g

VARIATION 1: Calories: 377; Total carbs: 14g; Net carbs: 12g, 16%; Total fat: 21g, 50%; Protein: 34g, 36%; Fiber: 2g; Sugar: 4g

VARIATION 2: Calories: 397; Total carbs: 17g; Net carbs: 13g, 16%; Total fat: 21g, 49%; Protein: 35g, 35%; Fiber: 4g; Sugar: 7g


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