Author:
Kevin Curry
Cauliflower Risotto Keto & Salmon Meal Prep
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I’ve been experimenting with the ketogenic diet lately and, so far, so good! I’m enjoying the physical and mental challenges that come along with it. One thing for sure is, it has been “stretching me” in the kitchen and I’m developing new ways to prepare the foods I love so they compliment the ketogenic diet of moderate protein, very low carbs and high fats.
Not all fats are created equal, though. With that in mind, I’m definitely relying on incorporating heart healthier fats into recipes.
Here’s a twist on risotto using cauliflower that turned into a great meal prep in less than 25 minutes (from start to finish).
Cauliflower Risotto Keto & Salmon Meal Prep
Ingredients
Substitution
Note
Salmon & asparagus Ingredients for 3 servings:
- 18oz wild caught salmon
- 1 bundle asparagus
- spray olive oil
- Seasonings:
- 2 teaspoons olive oil
- 2 teaspoons herb seasoning (no/low sodium)
- 1 teaspoon smoked paprika
- sea salt & pepper to taste
Risotto Ingredients for at least 5 servings:
- 1 medium head of cauliflower (about 3.5 cups of raw cauliflower “rice”)
- 1 1/2 cup chopped portobello mushrooms (optional)
- 2 tablespoons extra virgin olive oil
- 2 cloves chopped garlic
- 8oz coconut cream (vegan, unsweetened)
- 1/2 cup shredded parmesan cheese
- Note: Remember, for the ketogenic diet you want to reduce the amount of carbohydrates from non-veggie sources as much as possible. Opting for reduced-fat products may run counter to this goal since they tend to be higher incarbohydrates since the original fat in the product has been stripped away and replaced with sugar for taste.)
- 1/3 cup chicken broth
- Seasonings:
- 1 tablespoon fresh (or dried) rosemary
- 2 teaspoons fresh (or dried) thyme
- sea salt & pepper to taste
- red pepper to taste
Steps
Step 1
Set oven to 420F.
Step 2
Chop the bottom (white) ends off the asparagus.
Step 3
Season raw salmon fillets with olive oil, herb seasoning, smoked paprika and sea salt & pepper. Rub on the seasonings and place them on a baking rack or tray alongside the asparagus spears (make sure they’re spread out).
Step 4
Spray the asparagus with olive oil, then season with a few pinches of sea salt, pepper and red pepper.
Step 5
Bake the entire tray in the oven for about 15 to 20 minutes.
Step 6
Chop the stems off the cauliflower to remove the florets and place the florets into a food processor or blender. Pulse blend the florets until you create rice-like chunks.
Step 7
Set a nonstick skillet on medium high heat and add olive oil. Toss in the chopped garlic and cook for about 2 minutes, careful not to burn the garlic.
Step 8
Then, toss in the portobello mushroom and the seasonings. Cook for about 3 to 5 minutes, allowing the mushrooms to sear and absorb the seasonings.
Step 9
Add the cauliflower rice to the skillet and cook/sear the rice for about 2 to 3 minutes, stirring frequently with a spatula so that it does not burn.
Step 10
Pour in the coconut cream, chicken broth and parmesan cheese. Reduce the heat to low-medium, stir and bring the mixture to a simmer. Place a top on the skillet and allow it to cook for about 15 minutes, until you have a creamy consistency much like risotto.
Step 11
Assemble the meal with salmon, asparagus and creamy cauliflower risotto!
Approximate macros for 1 of 3 servings of salmon & asparagus:
291 calories, 39g protein, 1g carbs, 14g fat, 1g fiber, 1g sugar
Approximate macros for 1 of 5 servings of risotto:
239 calories, 6g protein, 9g carbs, 20g fat, 3g fiber, 7g sugar
Cauliflower Risotto Keto & Salmon Meal Prep
Kevin Curry
Salmon & asparagus Ingredients for 3 servings:
- 18oz wild caught salmon
- 1 bundle asparagus
- spray olive oil
- Seasonings:
- 2 teaspoons olive oil
- 2 teaspoons herb seasoning (no/low sodium)
- 1 teaspoon smoked paprika
- sea salt & pepper to taste
Risotto Ingredients for at least 5 servings:
- 1 medium head of cauliflower (about 3.5 cups of raw cauliflower “rice”)
- 1 1/2 cup chopped portobello mushrooms (optional)
- 2 tablespoons extra virgin olive oil
- 2 cloves chopped garlic
- 8oz coconut cream (vegan, unsweetened)
- 1/2 cup shredded parmesan cheese
- Note: Remember, for the ketogenic diet you want to reduce the amount of carbohydrates from non-veggie sources as much as possible. Opting for reduced-fat products may run counter to this goal since they tend to be higher incarbohydrates since the original fat in the product has been stripped away and replaced with sugar for taste.)
- 1/3 cup chicken broth
- Seasonings:
- 1 tablespoon fresh (or dried) rosemary
- 2 teaspoons fresh (or dried) thyme
- sea salt & pepper to taste
- red pepper to taste
-
Set oven to 420F.
-
Chop the bottom (white) ends off the asparagus.
-
Season raw salmon fillets with olive oil, herb seasoning, smoked paprika and sea salt & pepper. Rub on the seasonings and place them on a baking rack or tray alongside the asparagus spears (make sure they’re spread out).
-
Spray the asparagus with olive oil, then season with a few pinches of sea salt, pepper and red pepper.
-
Bake the entire tray in the oven for about 15 to 20 minutes.
-
Chop the stems off the cauliflower to remove the florets and place the florets into a food processor or blender. Pulse blend the florets until you create rice-like chunks.
-
Set a nonstick skillet on medium high heat and add olive oil. Toss in the chopped garlic and cook for about 2 minutes, careful not to burn the garlic.
-
Then, toss in the portobello mushroom and the seasonings. Cook for about 3 to 5 minutes, allowing the mushrooms to sear and absorb the seasonings.
-
Add the cauliflower rice to the skillet and cook/sear the rice for about 2 to 3 minutes, stirring frequently with a spatula so that it does not burn.
-
Pour in the coconut cream, chicken broth and parmesan cheese. Reduce the heat to low-medium, stir and bring the mixture to a simmer. Place a top on the skillet and allow it to cook for about 15 minutes, until you have a creamy consistency much like risotto.
-
Assemble the meal with salmon, asparagus and creamy cauliflower risotto!
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!