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Keto Puerto Rican Recipes

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CoKeto (Puerto Rican Coconut Eggnog) Recipe by Tasty Recipe Coconut eggnog, Eggnog recipe
CoKeto (Puerto Rican Coconut Eggnog) Recipe by Tasty Recipe Coconut eggnog, Eggnog recipe from www.pinterest.com
Puerto Rican cuisine is a flavorful and diverse blend of Spanish, African, and indigenous influences. However, many traditional Puerto Rican dishes are high in carbs and not suitable for a keto diet. But fear not! You can still enjoy the rich flavors of Puerto Rican cuisine while staying in ketosis. In this article, we'll share some of our favorite keto Puerto Rican recipes that are sure to satisfy your cravings.

Description

Puerto Rican cuisine is known for its bold flavors and hearty dishes. From mofongo to arroz con gandules, the cuisine is a fusion of Spanish, African, and indigenous influences. However, many traditional Puerto Rican dishes are high in carbs and not suitable for a keto diet. Our keto Puerto Rican recipes offer a low-carb twist on classic favorites, so you can enjoy the flavors of the island while staying in ketosis.

Prep Time

Prep time for our keto Puerto Rican recipes varies depending on the dish. Most recipes require around 15-20 minutes of prep time.

Cook Time

Cook time for our keto Puerto Rican recipes ranges from 30 minutes to 1 hour.

Ingredients

Our keto Puerto Rican recipes use low-carb alternatives to traditional ingredients. Here are some common ingredients you'll need:
  • cauliflower rice
  • coconut flour
  • almond flour
  • psyllium husk
  • coconut oil
  • avocado oil
  • ground beef
  • chicken thighs
  • pork shoulder
  • shrimp
  • green bell peppers
  • onions
  • garlic
  • adobo seasoning
  • sofrito
  • tomato sauce
  • chicken broth
  • olives
  • cilantro

Equipment

Our keto Puerto Rican recipes require basic kitchen equipment, including:
  • large skillet
  • medium saucepan
  • baking dish
  • food processor
  • measuring cups and spoons
  • cutting board
  • sharp knife

Method

1. Keto Ropa Vieja

Ingredients:
  • 1 lb. flank steak
  • 1 onion, sliced
  • 1 green bell pepper, sliced
  • 3 cloves garlic, minced
  • 1 tsp. cumin
  • 1 tsp. oregano
  • 1 tsp. smoked paprika
  • 1/2 cup of tomato sauce
  • 1/2 cup of beef broth
  • 1 tbsp. olive oil
  • 1 tbsp. chopped cilantro
  • 1 tsp. salt
Instructions:
  1. Heat olive oil in a large skillet over medium-high heat.
  2. Add sliced onions and green peppers and sauté until they are soft and translucent.
  3. Add minced garlic, cumin, oregano, smoked paprika, and salt. Sauté for 1-2 minutes.
  4. Add flank steak to the skillet and sear on both sides until browned.
  5. Add tomato sauce and beef broth to the skillet and stir to combine.
  6. Cover the skillet and simmer for 30-40 minutes or until the meat is tender.
  7. Shred the meat with two forks and mix with the sauce.
  8. Garnish with chopped cilantro and serve.

2. Keto Pastelón

Ingredients:
  • 1 lb. ground beef
  • 1/2 onion, diced
  • 1/2 green bell pepper, diced
  • 2 cloves garlic, minced
  • 1/4 cup of tomato sauce
  • 1/4 cup of beef broth
  • 1 tsp. adobo seasoning
  • 1/2 tsp. cumin
  • 1/2 tsp. dried oregano
  • 1/2 tsp. salt
  • 1 head of cauliflower
  • 1 egg, beaten
  • 1/4 cup of coconut flour
  • 1 tbsp. psyllium husk
  • 3 tbsp. coconut oil
Instructions:
  1. Preheat oven to 375°F.
  2. Brown ground beef in a large skillet over medium-high heat.
  3. Add diced onions, green peppers, and minced garlic to the skillet and sauté until they are soft and translucent.
  4. Add tomato sauce, beef broth, adobo seasoning, cumin, oregano, and salt to the skillet and stir to combine.
  5. Simmer for 10-15 minutes or until the sauce thickens.
  6. Meanwhile, cut the cauliflower into small florets and steam until tender.
  7. Place the steamed cauliflower in a food processor and pulse until it resembles rice.
  8. In a mixing bowl, combine the cauliflower rice, beaten egg, coconut flour, psyllium husk, and coconut oil. Mix until well combined.
  9. Grease a baking dish with coconut oil and spread half of the cauliflower mixture on the bottom of the dish.
  10. Add the beef mixture on top of the cauliflower mixture and spread evenly.
  11. Add the remaining cauliflower mixture on top of the beef mixture and spread evenly.
  12. Bake for 30-40 minutes or until the top is golden brown.
  13. Serve hot.

Notes

Our keto Puerto Rican recipes are versatile and can be customized to your liking. Feel free to add your favorite keto-friendly ingredients and adjust the seasoning to your taste.

Nutrition Info

Our keto Puerto Rican recipes are low in carbs and high in healthy fats and protein. Here's the nutrition information for a serving of our keto Ropa Vieja:
  • Calories: 280
  • Carbohydrates: 7g
  • Protein: 25g
  • Fat: 17g
  • Fiber: 2g
  • Sugar: 3g

Recipe Tips

To make the keto Pastelón even more authentic, you can add a layer of sliced ripe plantains between the beef mixture and cauliflower mixture. However, keep in mind that this will increase the carb count. For a spicier version of our keto Ropa Vieja, you can add a diced jalapeño or serrano pepper to the skillet along with the onions and green peppers. To save time, you can use frozen cauliflower rice instead of steaming and processing a whole head of cauliflower. In conclusion, our keto Puerto Rican recipes offer a delicious and healthy twist on traditional Puerto Rican cuisine. Give them a try and let us know which one is your favorite!

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