Easy Cooking - Diet Doctor - Recipes

24/04/2017 Easy Cooking Diet Doctor
Easy Cooking
Bulletproof Co ee
Breakfast Monday – Thursday
 Ketogenic low carb  Easy  5 m

A perfect start to your day! Warm, lling and delicious.
Ingredients Instructions
 1 serving Mix all ingredients with a blender or liquidizer until smooth and frothy.
1
240 ml hot co ee freshley brewed
Serve immediately.
1 tablespoon coconut oil 2
1 tablespoon butter, unsalted
https://www.dietdoctor.com/mealplan/easycooking/recipes 1/10
Broccoli and Cauli ower Gratin with Sausage

Monday dinner, Tuesday lunch
 Moderate low carb  Easy  5 + 30 m

Even the veggie-phobic love broccoli and cauli ower gratin. Who can resist the creamy, cheesy sauce with just enough mustard
to make it interesting? Add the sausage, and it’s a go-to meal for busy families. That was easy!
 1 + 1 servings (dinner + lunch) Instructions are for 4 servings. Please modify as needed.
225 g sausages, precooked links. Preheat the oven to 450°F (225°C).

½ leek
1
½ yellow onion Coarsely chop the leek and onion. Chop the broccoli and cauli ower orets
2 into ~1” chunks. Slice the sausage links into 1” pieces.
225 g broccoli, in orets
Fry onion and vegetables in butter in one pan and the sausage in a separate
110 g cauli ower, in orets 3 pan.
1 tablespoon Dijon mustard
Put the vegetables in a baking dish, blend the mustard with the sour cream
120 ml sour cream 4 and pour over the vegetables.
60 g shredded cheese
Add the sausage and cheese on top and season with thyme.
25 g butter, for frying 5
30 ml fresh thyme Bake in oven on upper rack for 15 minutes.
salt and pepper, to taste
6
Salmon with Pesto and Spinach

Tuesday dinner, Wednesday lunch
 Ketogenic low carb  Easy  5 + 20 m

A simple and delicious salmon dish for those who want dinner preparation to be quick. It’s also super low carb.
350 g salmon Preheat the oven to 400°F (200°C).

120 ml mayonnaise or sour cream
1
½ tablespoon green pesto or red pesto Salt and pepper the salmon pieces and place them in a greased baking dish,
2 skin down.
30 g grated parmesan cheese
Mix mayonnaise, pesto and parmesan cheese and spread over the salmon.
250 g fresh spinach 3
15 g butter or olive oil
Bake for 15–20 minutes or until the salmon is done.
salt and pepper 4
Meanwhile, sauté the spinach in butter or oil until it shrinks. It will only take a
5 couple of minutes. Salt and pepper.
Serve immediately with the oven-baked salmon.

6
Oven-Baked Paprika Chicken with Rutabaga

Wednesday dinner, Thursday lunch

All-in-one dishes are every weekday chef’s best friend. Juicy chicken pieces with rutabaga is a both practical and avorful dish!
And using rutabaga instead of potatoes keeps the carbs moderate (15 grams per serving).
450 g chicken thighs or chicken Preheat the oven to 400°F (200°C). Split the chicken quarters and place them in
drumsticks 1 a baking dish.
450 g rutabaga or root celery Peel the rutabaga and cut into 2-3 inch pieces so that chicken and rutabaga
60 g butter or olive oil 2 pieces will be done at the same time.
½ tablespoon paprika powder Salt and pepper to taste and sprinkle pepper/chipotle on top. Place in the
3 baking dish.
salt and pepper, to taste
120 ml mayonnaise Add olive oil/butter and mix well. Bake in the oven until the chicken is well
4 done, about 40 minutes. Lower the heat towards the end if the chicken or
rutabaga is getting to much color.
Serve with a generous amount of mayonnaise.

5
Western Omelet
Thursday dinner, Friday lunch

A classic omelet which makes for a great breakfast, or a light lunch or dinner.
 1 + 1 servings (dinner + lunch) Whisk eggs and cream/sour cream u y in a bowl. Salt and pepper.
1
6 eggs
Add half of the cheese and mix well.
2 tablespoons heavy whipping cream or 2
sour cream
Melt the butter in a frying pan on medium heat and sauté ham, onion and
salt and pepper 3 pepper dices for a few minutes. Add the egg batter and fry until the omelet is
almost rm. Be careful not to burn the edges.
100 g shredded cheese
60 g butter Reduce the heat after a while. Sprinkle the rest of the cheese on top and fold
4 the omelet.
½ yellow onion, nely chopped
Serve immediately – a fresh green salad will go well with the omelet.
½ green bell pepper, nely chopped
5
140 g ham, diced
Indian Cabbage Stir-Fry

Friday dinner, Saturday lunch

This low-carb dish, also called crack slaw, is known for being so delicious it’s addictive! Apart from that, it’s also quick and easy to
make. Prepare yourself for a new favorite meal. Here’s an Indian take on it with curry and fresh cilantro.
375 g green cabbage Shred the cabbage with a knife or in a food processor as nely as possible.
75 g butter
1
300 g ground pork or ground lamb Fry the cabbage in 2-3 oz (60-90 g) of butter in a large frying or wok pan on
2 medium high, but don’t let the cabbage turn brown. It takes a while for it to
½ teaspoon salt soften.
½ teaspoon onion powder
Add spices and vinegar. Stir and fry for a few more minutes. Place the cabbage
0.7 ml ground black pepper 3 in a bowl and set aside.
½ tablespoon white wine vinegar Melt the rest of the butter in the same pan. Add garlic, onion, curry paste and
½ tablespoon red curry paste
4 sauté for a minute. Add ground meat and fry until the it’s cooked and most of
the juices have evaporated.
¼ yellow onion, nely chopped
Lower the heat a little and add the cabbage. Stir until the dish is evenly hot.
60 ml fresh cilantro 5
120 ml mayonnaise
Salt and pepper to taste. Chop cilantro and place on top before serving with a
6 dollop of mayonnaise or sour cream.
Classic Bacon and Eggs

Breakfast Saturday – Saturday
 Ketogenic low carb  Beginner  12 m

One of the all-time best breakfasts ever! Step up your bacon and eggs game with this mouth-watering version. Gauge your
hunger meter and enjoy as many eggs as you need to feel satis ed. We’re drooling just thinking about this dish of low-carb
deliciousness!
 1 serving Fry the bacon in a pan until crispy. Put aside on a plate.
1
2 eggs
Fry the eggs in the bacon grease any way you like them. Cut the cherry
38 g bacon, in slices 2 tomatoes in half and fry them at the same time.
cherry tomatoes (optional)
Season with salt and pepper to taste.
fresh parsley (optional) 3
Turkey with Cream-Cheese Sauce

Saturday dinner, Sunday lunch

Here’s a super-easy recipe with a cream cheese sauce that you can vary inde nitely. The secret to avor is to use the juices.
300 g turkey breast Preheat the oven to 350°F (175°C).

1 tablespoon butter
1
250 ml sour cream or heavy whipping Sauté the turkey breasts in butter until it has turned a nice color. Salt and
cream
2 pepper to taste.
100 g cream cheese Bake the turkey breasts in the oven while you prepare the sauce and a side
3 dish.
salt and pepper
Pour the juices into a small saucepan. Add sour cream or heavy cream and
50 ml small capers 4 cream cheese. Stir and bring to a boil. Lower the heat and let simmer for a
½ tablespoon tamari soy sauce while.
Salt and pepper to taste before serving. If you want to give the sauce more
5 color, add some Japanese gluten-free soy sauce, or tomato paste, which will
give it a mild nice avor.
Fry the capers quickly on high heat in oil or butter in a small frying pan until
6 crispy, or have them as they are.
Butter-Fried Broccoli
Saturday dinner, Sunday lunch

Frying vegetables in butter enhances avors and keeps all the nutrients in the dish instead of waisting them in boiling water. Fry
the broccoli separately or add scallions and capers for a great-tasting side dish that can be served with eggs, frying cheese or
any kind of meat or sh.
45 g butter Divide the broccoli into small orets, including the stem. Peel if the stem is
225 g broccoli
1 rough.
2½ scallions Sauté the broccoli for 5 minutes on medium high in butter until it turns a nice
2 color and a little soft. Salt and pepper.
1 tablespoon small capers (optional)
Add scallions, nely chopped, and capers. Fry for another 1-2 minutes. Serve
salt and pepper
3 immediately!
Stu ed Peppers with Ground Beef and Cheese

Sunday dinner, Monday lunch

Bell peppers stu ed with spicy ground beef and plenty of cheese.
14 g butter, for greasing the baking dish Preheat the oven to 400°F (200°C).
2 green bell pepper
1
1 tablespoon olive oil Cut the peppers in half, discard the seeds and place the peppers in a greased
2 baking dish.
½ yellow onion
Drizzle olive oil on top of the peppers and place them in the oven while you are
1 garlic clove 3 preparing the lling. If you prefer a crunchier pepper, you can skip this and just
300 g ground beef bake them after you’ve lled them.
1 teaspoon chili powder Chop onion and garlic nely.
1 teaspoon ground cumin
4
100 g crushed tomatoes Heat olive oil in a frying pan, add the nely chopped onions and garlic and fry
5 until soft. Add ground beef.
salt and pepper
Fry for 5 minutes or more, and add chili, cumin, salt and pepper and then the
110 g shredded cheese 6 crushed tomatoes. Let simmer for 10 minutes.
120 ml sour cream or mayonnaise
Remove from heat and stir in half the cheese.
55 g leafy greens 7
Stu the peppers with ground-beef mixture, sprinkle cheese on top and return
8 to oven.
Bake in oven for another 25 minutes, until the cheese has melted.
9
Serve with a dollop of sour cream and some leafy greens.
10

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24/04/2017 Easy Cooking ­ Diet Doctor

 Ketogenic low carb  Easy  5 m

Broccoli and Cauli ower Gratin with Sausage

 Moderate low carb  Easy  5 + 30 m

225 g sausages, precooked links. Preheat the oven to 450°F (225°C).

Salmon with Pesto and Spinach

 Ketogenic low carb  Easy  5 + 20 m

350 g salmon Preheat the oven to 400°F (200°C).

Serve immediately with the oven-baked salmon.

Oven-Baked Paprika Chicken with Rutabaga

 Moderate low carb  Easy  10 + 40 m

Serve with a generous amount of mayonnaise.

 Ketogenic low carb  Easy  10 + 15 m

Indian Cabbage Stir-Fry

 Ketogenic low carb  Easy  10 + 30 m

Classic Bacon and Eggs

 Ketogenic low carb  Beginner  12 m

Turkey with Cream-Cheese Sauce

 Ketogenic low carb  Easy  5 + 20 m

300 g turkey breast Preheat the oven to 350°F (175°C).

 Moderate low carb  Easy  5 + 10 m

Stu ed Peppers with Ground Beef and Cheese

 Moderate low carb  Easy  10 + 45 m

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24/04/2017 Easy Cooking Diet Doctor