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Keto Cuban Recipes (rev1)

Mike Kealey

Mercy (my wife) has been working on a healthier life style via the Keto Diet for several weeks. She has been working on recipes that meet the Keto guidelines while staying true to her cuban roots. She is an amazing cook and has a way of always adding her cuban flair in the kitchen.

Going forward I will be posting any of her recipes as she continues to create.  Something for everyone. Check back periodically for revisions on MIKES WORLD REVIEWS.  If you have any questions about a recipe you can MESSAGE me and we'll get an answer back to you ASAP!

Dark Chocolate Espresso Helado (Ice Cream)

No ice cream maker? No problema! This low carb no-churn ice cream is the perfect treat for cafecito lovers with only 2.33 net carb per serving.

  • Prep Time 30 mins
  • Cook Time 1 hr 30 mins
  • Freezing Time 6 hrs
  • Total Time 8 hrs
  • Course: Dessert
  • Servings: 1 quart
  • Calories: 285 per serving

 

 

Ingredients

  • 2 1/2 cups heavy cream divided
  • 1 cup unsweetened coconut milk
  • 1/2 cup powdered sweetener
  • 1 tbsp butter
  • 1/3 cupgranular sweetener
  • 2 tbsp instant Bustelo coffee
  • 3 tps unsweetened dark chocolate
  • 2 - 1/4 tsp vanilla extract
  • 1/4 tsp liquid stevia extract
  • Pinch of salt

 Instructions

  1. In a medium saucepan over medium heat, combine 1 cup of the heavy cream and the coconut milk along with 1/4 tsp of stevia and pinch of salt. Bring to a boil, then reduce heat to low and simmer, stirring frequently, until mixture is reduced by half (this can take 1 to 1 1/2 hours).
  2. Once reduced, remove from heat and whisk in powdered sweetener and butter until smooth (whisk vigorously to combine).
  3. Whisk in instant coffee, chocolate and vanilla until coffee granules have dissolved. Let cool to room temperature.
  4. Whip remaining 1 1/2 cups whipping cream. ¼ tsp of vanilla extract and 1/3 cup of granulated sugar until it just holds stiff peaks. Gently fold in cooled condensed milk mixture until well combined.
  5. Transfer to a container and freeze until firm, about 5 or 6 hours.

Recipe Note:

Sprinkle with instant coffee or chocolate. To serve I recommend melting Lily Dark Chocolate (1/2 bar) and drizzle.

Queso and Bacon Cauliflower Mash

Serves 8 - 10

INGREDIENTS

  • 2 heads cauliflower, cut into large pieces
  • 2 cloves of garlic - roasted
  • 12 TBSP of salted butter (room temperature)
  • Pinch Salt
  • ½ cream cheese (room temperature)
  • Pepper to taste
  • 3 TBSP of Sour Cream
  • 3 TBSP of Heavy Cream
  • 1 pack of bacon, crumbled
  • 1/4 cup of bacon grease
  • Shredded cheese, mozzarella / colby jack / mexican / gruyere whatever you like

DIRECTIONS

  1. Steam cauliflower for 15 to 20 minutes.  
  2. Add cauliflower to food processor with roasted garlic, butter, sour cream, cream cheese and heavy cream.
  3. Process for 3-5 minutes, scraping the sides of the bowl every once and awhile. (mix well until creamy)
  4. Top with bacon slices or crumbles and cheese.
  5. Preheat over to 400, drizzle bacon grease and place in over for 10 to 15 min.
  6. Serve mashed cauliflower while still warm! 

Recipe Notes:

Serve in individual ovenware and lightly sprinkle parmesan/Romano cheese. To add color finely chopped green onions.

Salisbury Shroomburgers

An easy and “delicioso” recipe of juicy hamburger steak with a mushrooms and onions brown gravy.  The entire “familia” will love this recipe and want seconds.  Just double recipe is family is greater than 4.  Always great to have left overs.

  • Prep Time: 20 mins
  • Cook Time: 20 mins
  • Total Time: 40 mins
  • Servings: 4

Ingredients

Hamburger Steaks

  • 1 1/4 pounds ground beef (85% lean)
  • 2 tbsp Worcestershire sauce
  • 1 sazon accent packet
  • 1/4 cup crushed pork rinds* (or 1/4 cup breadcrumbs if not low carb)
  • 1/2 cup heavy cream
  • 1 tbsp fresh minced parsley
  • 8 tbsp of Olive Oil
  • 1 tbsp Garlic Salt – Lawry’s
  • 1 tbsp Black Pepper
  • ½ of white onion diced
  • 4 slices of Swiss Cheese

Mushroom and Onion Gravy Recipe

  • 1 to 2 whole Vidalia onion sliced
  • 2 pkgs. Of sliced Portabella Mushrooms
  • 1/2 cup heavy cream
  • 1 cup of Beef Broth
  • 1/3 Balsamic Vinegar
  • 1/4 Worchester sauce  
  • 3 tbsp of salted butter
  • 2 Garlic Cloves chopped
  • Salt and Pepper (to taste)

 Instructions

 Preparation:

  1. Soaking the pork rinds (or bread crumbs) in 1/2 cup of heavy cream until absorbed - about 10 minutes. Mince the parsley and finely dice the onions.
  2. ½ white onion with a 1 to 2 tbsp of olive oil (or salted butter) and sautéed until clear.

 Method:

  1. Add the ground beef to a medium bowl. Sprinkle the Worcestershire sauce, sazon accent, sautéed onions and parsley over the beef. Add the soaked pork rinds (or bread crumbs). Mix well until all ingredients are mixed with meat. 
  2. Divide the seasoned ground beef into 4 even portions and form into patties. Season the outside with salt and a hefty amount of black pepper.

 Cook:

  1. Place a large iron skillet over medium high heat. When hot, add 1-3 tablespoons of olive oil and swirl to coat the pan.
  2. Add the hamburger steaks and cook for approximately 1 minute per side (just to sear the meat). Remove the steaks from the pan and cover loosely with foil. Turn the heat down to medium.
  3. If there is not a lot of oil left in the pan, add 1 tablespoon of butter and the mushrooms, stirring to coat all of the mushrooms. Cook for 2-3 minutes. Stir and push the mushrooms to the sides of the pan. Spread the onions and garlic in the center of the pan for 3 minute. Mix well to ensure mushrooms and onions are lightly browned.
  4. Turn oven on to Hi Broil
  5. Add the beef broth and stir. Add the heavy cream and any accumulated juices from the hamburger steaks. Bring to a fast simmer, reducing the sauce until it thickens (3 to 5 minutes). Stir in 2 tbsp of butter to give the sauce a nice sheen. Adjust seasoning with salt and pepper to taste.
  6. Place burgers in pan on top of mushrooms and onions and add sliced swiss cheese to each burger.
  7. Place in oven and cook for 3 minutes (medium-rare).  If you prefer your meat well done leave for a few extra minutes.
  8. Plate hamburger steaks and mushrooms with onions next to it or on top.  I like to scoop mushrooms, onions and gravy together.  TASTY and FILLING! 

CHOCOLATE SASSINESS in a PAN DESSERT

(SUGAR-FREE, LOW CARB, GLUTEN-FREE)

Layers of Sassiness that will satisfy chocolate lovers !

Prep Time 30 minutes

Cook Time 2 hrs

Total Time 2 ½ hrs

 

INGREDIENTS

Pecan Crust

Cream Cheese Layer

Chocolate Layer

Whipped Cream Layer

INSTRUCTIONS

Crust

  1. Preheat the oven to 350 degrees F. Line a 9x9" baking dish with parchment paper.
  2. In a large bowl, stir together almond flour, pecan meal, and powdered erythritol. Stir in melted butter and coconut oil until crumbly dough forms. Press evenly into the lined baking dish.
  3. Bake for 17- 20 minutes, until golden and firm. Set aside to cool. Once it cools down place in refrigerator for 30 minutes before adding cream cheese layer.

Cream Cheese Layer

  1. While crust is in refrigerator begin mixing cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
  2. Once the crust has cooled, spread the cream cheese mixture evenly over it. Then place back in refrigerator.

Chocolate Layer

  1. Beat the heavy cream, powdered sweetener, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
  2. Spread the chocolate whipped cream over the cream cheese layer.
  3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Whipped Cream Layer

  1. Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form.
  2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.

 

Cuban-Italian Spaghetti Squash

A dish that is “delicioso” and a perfect combination of two cultures with spice and “sabor” to satisfy any palette.  MANGIARE!!!!

  • Prep Time: 10 minutes
  • Bake Time: 45 minutes (@ 350 degrees)
  • Total Time: 55 minutes
  • Servings: 6

Instructions

Preheat oven 350 degrees.  2 Spaghetti Squash sliced in half, remove seeds, place on nonstick cookie sheet face down, poke a couple of holes with sharp knife in each one to vent heat and bake for 45 minutes.  Set aside and let cool. Recommendation bake spaghetti squashes several hours or on prior day for best consistency.

 Tomato Meat Sauce

  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Total Time: 55 minutes

Ingredients

  • 28 oz can Peeled San Marzano Tomatoes (no sugar added)
  • ¼ cup of Balsamic Vinegar
  • 2 tbsp of tomato paste
  • 3/4 cup extra virgin olive oil
  • 1/4 tsp black pepper
  • 1/2 tsp red pepper flakes (optional)
  • ½ sweet onion diced
  • ½ red onion diced
  • ½ red pepper diced
  • ½ yellow pepper diced
  • ½ green pepper diced
  • 3 to 5 garlic closed diced
  • 1 packet of Sazon Accent
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 2 tbsp of granular stevia
  • 1 tsp salt (add more if necessary)
  • 3 tbsp of Avocado Mayonnaise
  • Fresh Mozarella (pre-sliced roll)
  • ½ cup Paresan Cheese
  • 2 to 2 ½ lbs of Ground Beef / Turkey / Chicken (preference)

Instructions

  1. Puree the tomatoes, 1/4 olive oil, balsamic vinegar, 2 garlic cloves and 1/2 cup of the liquid from the can in a small blender or magic bullet.
  2. Stir in salt, black pepper (if desired red pepper flakes), oregano and stevia. Cook over medium heat 15 to 20 minutes. Taste and adjust seasoning if necessary.
  3. Cast iron pan sauté onions, peppers, 3 garlic cloves and 1/4 cup of olive oil. Cook until onions are transparent. Add ground beef, sazon accent and cook until lightly browned.
  4. Stir in tomato sauce and cook for another 10 minutes.
  5. Add spaghetti squash, ¼ cup of Parmesan cheese and mix well with avocado mayonnaise.
  6. Top with sliced mozzarella, sprinkle ¼ cup of Parmesan cheese and basil.  Broil in over for 7 to 10 minutes.  Let stand for a couple of minutes and serve.

 

Buttery Crackle Yummy Chicken

 

Prep Time

  • 10 mins
  • Cook Time
  • 15 mins
  • Total Time
  • 25 mins

 

Buttery Crackle Chicken Thighs are the most delicious, juicy, and super crunchy-crackly chicken thighs you'll ever make!

 

  • Course: Main Dish
  • Cuisine: Cuban/American
  • Servings: 6
  • Calories: 277 kcal

Ingredients

  • 2 lbs chicken medium-large bone-in chicken thighs, skin on
  • 1 to 2 cups of butter ghee/clarified
  • Salt and Pepper to taste
  • Poultry Seasoning
  • 1 lemon

Instructions

  1. Rinse chicken thighs with cold water and pat dry with paper towel.
  2. Generously salt, pepper and poultry seasoning meat side of chicken (don't salt fat side, as it can easily burn).
  3. Heat a cast iron (or heavy) pan on medium high heat, so it is scorching hot (but not smoking).
  4. Set over to Broil “High”
  5. Add ghee/butter to pan, and let melt.
  6. Add chicken to pan, starting with the fat side down.
  7. Let fat crisp and chicken brown, about 7 minutes.
  8. Flip chicken and cook about another 4 minutes.
  9. Flip chicken on skin side up and place in oven for approximately 5 to 7 minutes (desire crispiness)
  10. Line plate to set chicken with paper towel, set chicken and squeeze lemon.

 

Arroz Amarillo con Guiso de Maize

Yellow Cauliflower Rice with Corn Stew

Prep Time

  • 20 mins
  • Cook Time
  • 25 mins
  • Total Time
  • 45 mins

Keto Cuban version of “Arroz Amarillo con Guiso de Maize”. The perfect side with any meat.

 

  • Course: Side Dish
  • Cuisine: Cuban
  • Servings: 6
  • Calories: 60 kcal

Ingredients

  • 2 bags of frozen Cauliflower Rice
  • 1 to 1 ½ tsp of Bijol
  • Pinch of Paprika
  • Salt and Pepper to taste
  • ½ to ¾ cup of Vegetable broth
  • Chicken bullion
  • ½ Sweet Onion and ½ of Red Onion
  • ¼ Red, Yellow and Green Pepper
  • 2 to 4 garlic cloves
  • 2 to 4 tbsp Olive Oil
  • 1 pkg of Sazon Accent
  • 1 bag of frozen corn
  • 4 to 6 tbsp of butter
  • Pinch of Dry Basil

Instructions

  1. Heat skillet (iron preferably)to medium heat with 2tbsps of olive oil and add diced onions, peppers, garlic and sauté (sofrito) until onion is transparent (5 to 6 mins).
  2. Add bag of corn, ¼ cup of vegetable broth, chicken bullion (dice into a few pieces), 2 tbsp of butter and sazon accent (5 to 7 mins).
  3. In the meantime, toss 2 bags of rice cauliflower in a non-stick skillet to dry on medium heat for approximately 10 – 12 minutes.
  4. Mix rice cauliflower into the iron skillet with guiso de maize.
  5. Add the remainder of vegetable broth, bijol, parprika, basil, butter, salt and pepper. Mix well and cover for approximately 12 minutes on medium to medium low heat (gas stove low).

 

Keto Cuban Brownie Bites

  •  Prep Time 5 minutes
  •  Cook Time 17 minutes
  •  Cooling time 10 minutes
  •  Total Time 20 minutes
  •  Servings  16 (1g net carbs per serving)
  •  Calories 69 kcal

Ingredients

  • 8 tbsp unsalted butter melted (or sub with ghee)
  • 3/4 cup Pyure sweetener (or sweetener of choice)
  • 1/2 cup dark cocoa powder unsweetened
  • 1 Lilys Dark Chocolate bar
  • 2 eggs
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • 3/4 cup almond flour super fine
  • 2 tbs of coconut milk

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a large bowl, whisk together butter, sweetener, cocoa powder, eggs, vanilla extract, and salt. Stir in almond flour until just combined; do not over mix
  3. Melt dark chocolate and add to mixture; do not over mix
  4. Using a silicone mini muffin pan, divide the brownie mixture between 16 wells. Place the silicone pan on top of a sturdier baking sheet, then place both in the oven on the center rack.
  5. Bake for 14 to 18 minutes, depending on how you prefer the texture and doneness of your brownies. Use the toothpick test to determine doneness and adjust the baking time accordingly. Stick a toothpick in the center of the brownie and if it is covered in wet better when removed, bake longer. For fudge-like brownies, the toothpick will have crumbs attached once removed. For cake-like brownies, the toothpick will be completely clean once removed. 

Nutrition Facts

  • Amount Per Serving
  • Calories 69Calories from Fat 54
  • % Daily Value*
  • Total Fat 6g9%
  • Saturated Fat 2g10%
  • Cholesterol 28mg9%
  • Sodium 45mg2%
  • Potassium 48mg1%
  • Total Carbohydrates 2g1%
  • Dietary Fiber 1g4%
  • Protein 2g4%
  • Vitamin A2.4%
  • Calcium1.8%
  • Iron3.7%
  • * Percent Daily Values are based on a 2000 calorie diet.

 

Salmon with Lemon Cream Sauce

  • Prep Time: 10 minutes
  • Cook Time: 14 minutes
  • Total Time: 24 minutes
  • Servings: 4 to 6 slices

Salmon is drizzled generously in a simple and delicious lemon cream sauce.

Ingredients

  • 4 to 6 Salmon Filets (skinless)
  • salt and black pepper to taste
  • 3 Tbsp olive oil for drizzling salmon
  • 1 Tbsp oregano        

For the Lemon Cream Sauce:

  • 1 small onion or 2 medium shallots super finely diced (about 1/4 cup diced)
  • 1/4 cup fresh lemon juice from 2 medium or 1 large lemons
  • ¾ cup heavy cream
  • 1 tbsp basil (or to taste)
  • ½ cup-8 Tbsp cold unsalted butter (room temperature) cut into 8 pieces

Instructions

  1. Season salmon filets with salt, pepper and 0regano. Drizzle 1 tbsp of olive oil over the tops of salmon and place in a non-stick skillet for 3 minutes on each side on medium heat. Remove from skillet and set aside.
  2. In the same skillet combine, add 2 tbsp of olive oil, 1/4 cup finely diced onion and 1/4 cup lemon juice on medium heat until reduced to a thick mixture (6-8 min).
  3. Whisk in 3/4 cup cream and as soon as it comes to a simmer, reduce to low heat and slowly whisk in the 8 Tbsp butter, one tablespoon at a time (whisking constantly), add 1/4 tsp salt, pepper or to taste. Put seared salmon filets in cream sauce.  Place lid and cook for another 5 minutes and flip.
  4. Garnish with basil when ready.

Coconut Flour Biscuits with Cheese and Garlic

 

  •  Course Appetizer, Bread
  •  Cuisine American
  •  Keyword low carb bread
  •  Prep Time 10 minutes
  •  Cook Time 15 minutes
  •  Total Time 25 minutes
  •  Servings 10 people
  •  Calories 110 kcal
  •  Author Mercy | Low Carb Yum

Ingredients

  • 2 eggs
  • 2 egg whites
  • 1 tsp of Heavy Whipping Cream
  • 1/4 cup butter room temperature
  • 2 teaspoons of Lawry’s Garlic Salt
  • 1/3 cup coconut flour
  • 1/4 teaspoon baking powder
  • 1/2 cup sharp cheese shredded

Instructions

  1. Whisk together eggs, heavy whipping cream and garlic salt.
  2. In separate bowl, mix coconut flour with baking powder and butter (room temperature).
  3. Whisk dry ingredients into egg mixture. Stir in cheese.
  4. Store in refrigerator for 30 to 45 minutes in saran wrap molded as a roll.
  5. Cut up into 1/10, roll and drop in nonstick pan
  6. Bake at 400 degrees F for 15 minutes.

Recipe Notes

  • Net carbs per biscuit: 1.4g

Nutrition Facts

  • Coconut Flour Biscuits with Cheese and Garlic

Amount Per Serving

  • Calories 110 Calories from Fat 80
  • Total Fat 8.9g14%
  • Saturated Fat 5.2g26%
  • Cholesterol 84mg28%
  • Sodium 167mg7%
  • Potassium 35mg1%
  • Total Carbohydrates 3.1g1%
  • Dietary Fiber 1.7g7%
  • Sugars 0.6g
  • Protein 4.6g9%
  • Vitamin A7%
  • Calcium5%
  • Iron5%

Keto Fat Head Pizza Dough

Ingredients

  • 1¾ cup Mozzarella cheese
  • 2 tablespoons Cream Cheese
  • ¾ cup Almond Flour
  • 1 Egg
  • 1 teaspoon Rosemary Seasoning
  • ½ teaspoon of Garlic Salt
  • ½ packet of sazon accent

Instructions

  1. Start by placing 1¾ cups of Mozzarella cheese and Almond Flour mix well.  Add cream cheese and place in a microwave-safe bowl. Place in microwave on high for exactly 1 minute and 15 sec.
  2. Add one egg and sazon accent to the heated mixture and stir it until all the ingredients come together.
  3. Allow the dough to cool for a couple of minutes before you handle it.
  4. Split the dough into two equal parts.  This dough recipe usually makes 2 medium size pizza crusts.
  5. Layout a huge sheet of parchment paper. This will create a nonstick surface for you to roll this dough out. Place one part of the dough onto the parchment paper.
  6. Lay another piece of parchment paper over the top of the other sheet of parchment paper with your dough in the middle of both sheets.  The dough will feel a bit sticky but it will come together the more you start to mold it.
  7. Use a rolling pin (or your hands) smooth out the dough over the top of the parchment paper into the shape of your pizza pan.
  8. Bake them at 350 degrees for about 12 to 15 minutes until they are a light golden brown color.

KETO MARINARA SAUCE – LOW CARB

An easy low carb recipe for Keto marinara or pizza sauce!

  • Author: Mellissa Sevigny
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4 cups

Ingredients

  • 28 oz can Peeled San Marzano Tomatoes (no sugar added)
  • 1 Tbsp red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 tsp black pepper
  • 1/2 tsp red pepper flakes
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1 tsp salt (add more if necessary)

Instructions

  1. Puree the tomatoes, olive oil, and 1/2 cup of the liquid from the can in a small blender or magic bullet.
  2. Stir in the remaining ingredients.
  3. Taste and adjust seasoning if necessary.

 NOTES

Tomatoes are a natural product and the flavor can vary. If you find your sauce isn’t naturally sweet enough, you can add 1 teaspoon of erythritol or another carb free sweetener of your choice if you aren’t on the Whole 30.

Don’t omit the juice from the tomatoes during pureeing or you’ll end up with less sauce – and your concentration of carbs will be higher per serving.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 84
  • Fat: 7g
  • Carbohydrates: 3g net
  • Protein: 1g