Pan-Fried Salmon

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Pan-Fried Salmon
Nutrition Facts
Pan-Fried Salmon
Amount Per Serving
Calories 372 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 558mg 23%
Potassium 720mg 21%
Protein 37g 74%
Vitamin A 6%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+MCT
Ingredients
Prep Time 10 Minutes
Cook Time 7 Minutes
Passive Time 10 Minutes
Servings serving
Category LP+MCT
Ingredients
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Nutrition Facts
Pan-Fried Salmon
Amount Per Serving
Calories 372 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 16g 80%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 78mg 26%
Sodium 558mg 23%
Potassium 720mg 21%
Protein 37g 74%
Vitamin A 6%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Bring the salmon to room temperature 10 minutes before cooking.
  2. Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  3. The skin can be served or removed easily with a knife or spoon.
  4. Transfer to a plate and serve as desired

Bacon Breakfast Omelet with Guacamole

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Bacon Breakfast Omelet with Guacamole
Nutrition Facts
Bacon Breakfast Omelet with Guacamole
Amount Per Serving
Calories 436 Calories from Fat 351
% Daily Value*
Total Fat 39g 60%
Saturated Fat 20g 100%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 30mg 10%
Sodium 3505mg 146%
Potassium 584mg 17%
Total Carbohydrates 9g 3%
Dietary Fiber 7g 28%
Sugars 1g
Protein 15g 30%
Vitamin A 3%
Vitamin C 17%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+MCT
Ingredients
Prep Time 15 Minutes
Passive Time
Servings serving
Category LP+MCT
Ingredients
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Nutrition Facts
Bacon Breakfast Omelet with Guacamole
Amount Per Serving
Calories 436 Calories from Fat 351
% Daily Value*
Total Fat 39g 60%
Saturated Fat 20g 100%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 30mg 10%
Sodium 3505mg 146%
Potassium 584mg 17%
Total Carbohydrates 9g 3%
Dietary Fiber 7g 28%
Sugars 1g
Protein 15g 30%
Vitamin A 3%
Vitamin C 17%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Instructions
  1. Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  2. Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  3. In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  4. Remove from pan and place on a paper towel or parchment paper-lined plate.
Assemble
  1. In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  2. Divide avocado mixture evenly and spread half on the egg whites.

Garlic Italian Chicken Breast

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Garlic Italian Chicken Breast
Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+MCT
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+MCT
Ingredients
Votes: 0
Rating: 0
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Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large cast iron skillet, heat 1 tablespoon MCT oil over medium heat. Season chicken breasts lightly with salt and pepper. Sprinkle a heaping ½ teaspoon of dried basil, 1//2 teaspoon of oregano and ¼ teaspoon garlic powder over one side of chicken breasts.
  2. Place in skillet seasoned side down and season other side with equal amounts of salt, pepper, basil, oregano and garlic powder. After chicken has cooked for ~5 minutes, add minced garlic, flip chicken over and cook an additional 5-8 minutes, depending on thickness of breasts, until chicken is cooked through and golden brown.
  3. Remove to a plate, Scrap up browned bits of garlic out of the pan, add to chicken along with any juices. Squeeze with fresh lemon juice (optional).
Recipe Notes

Butterfly chicken = make a lengthwise cut from the thickest part of the chicken to the within ½ inch of the opposite side