GREEK KETO COOKBOOK

By Zeppi Fean

Keto Greek style recipes, simple recipes and healthy recipes for the whole family. All recipes are for keto diets Inspired by Greek Mediterranean diet. I am a nutritionist and researcher, from my plate to yours with love.

• Language: English
• Publisher: Lulu.com
• Release date: Jun 7, 2023
• ISBN: 9781312475588

Book preview

Greek Lemon Chicken

Prep Time: 15 Minutes

Cook Time: 15 Minutes

Marinating Time: 30 Minutes

Total Time: 1 Hour

Servings: 4

INGREDIENTS

11/4 pounds thin boneless skinless chicken breasts

1/2 cup of olive oil

1 lemon

1/4 cup of lemon juice

1 tsp honey keto

1 tbsp minced garlic

2 tsp dried oregano

1 tsp kosher salt

1/2 tsp black pepper

1 tbsp fresh parsley chopped.

lemon wedges, parsley sprigs

INSTRUCTIONS

NUTRITION

Calories: 241kcal | Carbohydrates: 10g | Protein: 34g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 82mg | Sodium: 126mg | Fiber: 1g | Sugar: 4g

Greek Roasted Chicken Thighs

Prep Time: 10 minutes

Cooking Time: 50 minutes.

Total Time: 1 hour

INGREDIENTS

¼ cup of olive oil

1 tsp minced garlic

1 tbsp fresh lemon juice

1 tbsp red wine vinegar

2 tsp dried oregano

2 tsp kosher or coarse salt

½ tsp freshly ground black pepper

3 pounds bone-in, skin on chicken thighs

DIRECTIONS

NUTRITION

Calories: 505.7kcal | Carbohydrates: 1.39g | Protein: 31.43g | Fat: 41.06g | Saturated Fat: 9.89g | Cholesterol: 188.92mg | Sodium: 924.29mg | Potassium: 403.59mg | Fiber: 0.33g | Sugar: 0.1g | Vitamin A: 161.71IU | Vitamin C: 1.13mg | Calcium: 26.07mg | Iron: 1.59mg

Greek Shrimp and Grits

Prep Time: 5 Minutes

Cook Time: 25 Minutes

Total Time: 30 Minutes

Servings: 4

Un platillo de comida Descripción generada automáticamente

INGREDIENTS

1 cup of Lupin flakes grits

4 Ounces provolone cheese

1 Pounds shrimp peeled and deveined.

3 Tbsp divided, extra virgin olive oil.

3 cloves divided sliced garlic.

1/2 small onion, chopped.

1/4 tsp red chili flakes

1 tsp dried oregano

1 14 Ounces can dice tomatoes.

1/3 cup of dry white wine

2 tsp honey keto

4 Ounces feta cheese, crumbled.

Parsley, for garnish

INSTRUCTIONS

Greek-Style Fish With Marinated Tomatoes

Time: 45 Minutes

Servings: 4

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INGREDIENTS

2 cups of cherry tomatoes, preferably Sun Gold, halved.

¼ cup of olive oil

2 tbsp white wine vinegar

1tbsp minced fresh hot chili, like jalapeño.

1tbsp chopped fresh oregano.

4 cloves sliced garlic.

Salt

freshly ground black pepper

1large whole fish

1 sliced lemon

PREPARATION

GREEK LETTUCE WRAPS

Prep Time: 15 Mins

Cook Time: 15 Mins

Total Time: 30 Mins

Un emparedado ensalada y lechuga Descripción generada automáticamente

INGREDIENTS

DRESSING:

½ cup of plain Greek yogurt

¼ cup of crumbled feta cheese

10 to 12 fresh mint leaves

2 tbsp olive oil

1 tbsp fresh lemon juice

1 tbsp red or white wine vinegar

½ tsp dried oregano

¼ tsp garlic powder

¼ tsp salt

Pinch black pepper

LETTUCE WRAPS:

1 ½ pounds lean ground turkey or chicken

Salt and pepper

1 to 2 tsp minced fresh garlic.

1 tsp dried oregano

2 tbsp fresh lemon juice

2 tbsp red wine vinegar

Bibb or romaine lettuce leaves

Chopped cucumbers.

Diced tomatoes.

INSTRUCTIONS 

Blend in the lemon juice, red wine vinegar, garlic, and oregano. Prepare for two to three minutes. Season with salt and pepper to taste. Taking it out of the oven.

Ground turkey must be served in lettuce cups or leaves with chopped vegetables and a dollop of dressing.

NUTRITION

serving: 1 wrap, calories: 120kcal, carbohydrates: 1g, protein: 11g, fat: 8g, saturated fat: 2g, cholesterol: 52mg, sodium: 122mg, fiber: 1g, sugar: 1g

Greek Shrimp and Zucchini Noodles

Prep Time: 10 mins

Cooking Time: 10 mins.

Total Time: 20 mins

INGREDIENTS

6 small zucchini Spiralized

1/2 Cup of Chopped Sundried Tomatoes

1 1/2 tsp Garlic Powder

1 tsp Oregano

1/2 Cup of Kalamata Olives

3/4 Cup of Feta

2 Pounds Shrimp Peeled and de-veined.

3 Tbsp olive oil

1/2 tsp Salt More as need

1 Lemon Cut into wedges

INSTRUCTIONS

Greek Chicken Cauliflower Rice Bowls

Prep Time: 5 minutes

Cooking Time: 20 minutes.

Total Time: 25 minutes

Serves: 4

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