The Modern Muslim Man

RECIPE BOOK
a book by Mounir Lazzouni &
Tala Abdulal

VOL. II
 Curry Chicken Breast
50g protein, 50g Complex
carbs, 15g fats per serving

Healthy TENDER & JUICY Curry Chicken Breast - This is the Easiest
and Simplest Recipe to Start With in This Book!

Ingredients + Required Cookware -

Slow Cooker, Avocado Oil, Curry Powder, Tandoori Powder,

Garam Masala (Optional), Onions (Optional) & 1 lb chicken breast
(for 2 meals), 2 lbs chicken (for 4 meals), 3 lbs chicken (for 6
meals), 4 lbs chicken (for 8 meals), 5 lbs of chicken (for 10 meals).

Directions -

1. Place in slow cooker

2. Season with as much curry powder and tandoori powder as
you’d like (just make sure it’s only powders and NO OILS or
sugars, has to have 0 calories - so just regular curry or
tandoori powder). Feel free to add garam masala and
chopped onions if you'd like.
3. Cook on high for 4 hours or 8 hours on low if doing overnight
or while at work (the slow cooker cooks it on automation
while you're doing other things)
4. After 4 hours, take 2 forks and shred it up so it reabsorbs the
juices
5. And now you have delicious tender curry chicken with low fat
- pair with gluten free bread/roti or moderate (per your meal
plan) portion of rice -> every .5 lb chicken (50g protein) goes
with every 50g carbs (from bread or rice), minimal oil added
so fat content is less than 15g per 50g protein, ideal scenario!
 Healthy Chicken + Potato
Biryani
Total - 440 protein, 435 carbs, 80g
fat (8-10 servings of 40-50 protein,
40-50 carbs, <10g fat)
Yes - you can eat biryani with potato, basmati rice, and chicken
breast and still lose weight, when you cook it this way. This is a more
complex recipe than the previous one so you and/or your wife will
have fun with this one iA!

Remember, as you can see above, the macros need to be 40% calories
from complex carbs, 40% calories from protein, and 20% calories from
healthy fats to achieve our ideal ratios for fat loss + muscle growth.

Ingredients:

-4 pounds thinly sliced (or cubed, whichever you prefer) chicken

breast - 400g protein
-2 cups fage 0% yogurt - 40g protein, 15g carbs
-1 tbsp Coriander, 1.5 tbsp Cumin, 1 tbsp Curry Powder, 1 tbsp lime, 1
tbsp Black pepper, 1 tsp Cardamom, 1 tsp Cinnamon, 1 tsp Tumeric
-2 8 oz russet potatoes - 100g carbs
-15g Ginger, 15g Garlic
-2 onions

-For the rice-

-5 Cardamom pods, 5 Cloves, 1 Cinnamon stick, 1 Bay leaf, Himalayan

Pink Salt to taste, 2 cups soaked basmati rice - 320g carbs

-Garnish-

-Optional: Add saffron

-1/4 cup roasted sliced almonds for the crunch (20g fat)

Oil for cooking - 4 tbsp of avocado oil (2 tbsp to be used at 3 separate

steps of the process = 4 total = 60g fat)
 Healthy Chicken + Potato
Biryani
Total - 440 protein, 435 carbs, 80g
fat (8-10 servings of 40-50 protein,
40-50 carbs, <10g fat), which are our
ideal portion sizes and ratios

Directions:

1. Slice 2 onions thin, fry in 2 tbsp avocado oil until golden

brown, we now have homemade fried onions
2. In a blender, combine fage 0% yogurt, spices, ginger, garlic,
and half of the fried onions (save the other half for the last
layering step). Blend till smooth
3. Preheat oven to 350F
4. Soak your rice for 30 minutes
5. In a wide pot, pour the oil you fried the onions with and add 2
tbsp of new avocado oil. Once hot, add chicken to get some
color on it. Add potatoes and pour in the yogurt mixture with
1/2 cup of water. Cover with lid and place in the oven for 1
hour. Once chicken and potatoes are tender
6. If using saffron: Bloom the saffron by crushing it in a mortal
and pestle, add 2 ice cubes, let it melt.
7. Drain your rice
8. Fill up a pot with water and add your spices for the rice. Once
it’s boiling, season to taste with himalayan pink salt.
9. Cook your rice until it’s 75% done. You should be able to crush
it when you squeeze it between your fingers.
10. Drain the rice, spread it on top of chicken and potatoes,
sprinkle the remaining homemade fried onions, and the
roasted almonds. Drizzle saffron water on top, cover it with a
lid and place it in the oven for 30 mins. Make sure to layer
this for proper biryani!
 Chicken Crust Pizza
Recipe (8-10 inch crust)
61 g protein, 17 g fat, 1 g carbs

Ingredients:

3/4 lbs Shredded Chicken Breast (Cooked weight of 1 lb raw chicken

breast - cook in either slow cooker for 4 hours or instant pot for 20
min with 1 cup chicken broth and shred once cooked, then drain all
water)
1 oz grated parmesan cheese
1 large Egg

Directions:

1. Thoroughly drain the shredded chicken, getting as much moisture

out as possible.
2. Spread chicken on a baking sheet lined with a
a. silicon mat
3. Bake at 350 for 10 minutes to dry out the chicken.
4. Once chicken is done baking for 10 minutes remove and place in a
mixing bowl. Increase heat of oven to 500 degrees.
5. Add cheese and egg to the bowl with chicken and mix.
6. Pour mixture onto baking sheet lined with a silicon mat and spread
thin. Placing parchment paper on top and using a rolling pin makes
this easier.
7. Optional: With a spatula press the edges of the crust in to for a ridge
for the crust. This is beneficial is you’re using topping that may slide
off(i.e. eggs).
8. Bake the crust for 8-10 minutes at 500 degrees.
9. Remove crust from oven. Add desired toppings and bake for another
6-10 minutes at 500 degrees. Toppings will dictate final cook time.
10. Remove from oven and allow to cool for a few minutes. Your life is
now changed. Enjoy!
 Italian Chicken Pasta
258g protein, 170g carbs, 72g fat
2360 cals -> makes 4-6 meals

Step 1 - Use chicken tenderloin or chicken breast 2 lbs (200g

protein -> which means we can add up to 60g fats) thinly sliced or
in tenderloin format and remove the fat when you cut it

Step 2 - Add cajun seasoning to chicken for marinade (no OIL) - or

Italian herbs + garlic + salt + pepper, if you prefer Italian version,
or Clean teriyaki sauce (soy free, low calorie) if you prefer

Step 3 - Add 1 tbsp avocado oil in the pan and cook the chicken
on the pan for 4-5 mins per side on high

Step 4 - Chop garlic, onion, bell pepper, jalapeno, shallot, red

pepper, 1 dry sundried tomatoes or put in food processor

Step 5 - Make 8-9 oz red lentil pasta linguini (full container of

Barilla Brand = 153g carbs and 58g protein, 7g fat - 810 cals) in
boiling water for specified time (usually 8-9 mins)

Step 6 - Add 1 tbsp avocado oil and stir fry HALF of the chopped
veggies in the same pan you used to stirfry the chicken so it
retains a bit of chicken flavor to the veggies (save half the
chopped veggies for step 11)

Step 7 - Add linguini to stir fry when veggies start to develop a

little bit of brown and start to smell nice and cooked

Step 8 - Add 2 cups Coconut milk - (this brand has 8g fat, 4g carbs,
and 90 cals in 2 cups)
 Italian Chicken Pasta
258g protein, 170g carbs, 72g fat
2360 cals -> makes 4-6 meals

Optional - add asian twist with soy free terriyaki type sauce (2
tbsp of this brand = 30 cals and 6g carbs) if you want to make the
Asian version (if wanting to make italian version, skip this
optional step and add the parmesan at the end instead)

Step 9 - Add 1 cup pasta water to the mix and let simmer while
you cook the chicken on a separate pan

Step 10 - Add 1 tbsp avocado oil to a separate pan and warm it up

Step 11 - Chop the chicken into bite size pieces and add chopped
chicken with the other half of chopped veggies to the 1 tbsp
warm oil you previously put in the pan in step 10

Step 12 - Once the chicken is getting a little more browned on the

chopped bits, add to the linguini

Optional - (not recommended if you’re staying off dairy or if you

added the teriyaki earlier) add parmesan cheese (can add up to 2
tablespoons of this specific brand and it will only be 5g fat and 50
cals) and melt into the dish

Step 13 - Add Parsley and serve!

Total macros - 258g protein, 170g carbs, 72g fat 2360 cals ->
makes 4-6 meals total depending on your meal size in your meal
plan! Great for meal prep or sharing with the family
 Simple Samosas
Each one has 15g protein, 15g carbs,
5g fats, so if you want a full portion
size, eat 3 for 45g protein, 45g carbs,
15g fats, perfect portions!

Step 1 - Finely chop onions and parsley

Step 2 - Add 2 lbs ground chicken breast or 95% lean grassfed

ground beef to a pan with a light spray of avocado oil

Step 3 - Add chili, lime, salt, onion, parsley, cumin, ginger, garlic,
and whatever else you like in your samosas, in whichever
portions taste best to you. Feel free to add more spices like
jalapeno or cayenne if you like it spicy

Step 4 - Sautee all of the ingredients till browned

Step 5 - Grab egg roll pastrys (15g carbs each) and form into
either bourek and samosas with 3 spoonfuls of meat (roughly 1.5
oz cooked - 15g protein)

Step 6 - lightly spray with avocado oil and put in airfryer till
brown

Step 7 - serve with a healthy low fat lentil soup (good complex
carbs and protein as well) or a healthy low fat meat soup (good
protein source, can add brown rice or white rice based noodles
for complex carbs) ENJOY! And share with a friend/invite a
Muslim friend so they can enjoy as well isA!
 Gluten Free Fried Chicken
[Airfryer Recipe]
Each 50g protein portion only has 30-
45g carbs (depending on how many
breadcrumbs stick) and less than 10g
fat so it fits your macros perfectly!

Step 1 - mix 1/2 cup almond milk (unsweetened) with 2 organic

free range eggs and whisk until mixture is consistent and the
yolks have become part of the fluid, and place in a basin or bowl

Step 2 - place gluten free bread crumbs in a second basin or bowl

(use the whole container, which contains 264g carbs and 1440
cals, however about 30% of the breadcrumbs don’t end up
sticking to the chicken so the macros are actually a bit better, I
used 3 lbs of chicken breast which is roughly 300g protein). Add
paprika, salt, garlic, even onion powder to taste, feel free to add
red pepper as well.

Step 3 - Slice the chicken breast in either thin flat slices (to make
flat fried chicken slices, lowest carb to protein ratio - aka best
macros), or into small long pieces (to make longer chicken
tender/chicken fingers type fried chicken - medium macros) or
into small chunks (to make nuggets - be careful with this though
as carb to protein ratio will be higher)

Step 4 - Dip the chicken in the almond milk // eggs batter, then
dip the battered chicken into the bread crumbs mix and make
sure it gets fully coated

Step 5 - Airfry at 300-350 degrees for 7-10 mins per side (after a
very light spray of avocado oil each side)
 Low Fat High Protein Cole Slaw
(to pair with Fried Chicken)
15g protein, 4g carbs

Ingredients:
2/3 cup non-fat plain Greek yogurt (Fage Brand)
2 Tbsp apple cider vinegar
1/2 Tbsp lemon juice , fresh is best
1/4 tsp ground celery seed
kosher salt and black pepper, to taste
10 oz bag of shredded coleslaw mix
1/3 cup red onion or shallots , finely minced
2 Tbsp green onions, sliced

Instructions
In a large mixing bowl, combine Greek yogurt, vinegar, lemon
juice, celery seed, salt and pepper. Whisk until a dressing
forms.
Add coleslaw mix, red onion, and green onions. Toss to
combine, making sure all the coleslaw is coated.
Cover and refrigerate for at least 1 hour before serving. Taste
and adjust salt and pepper seasoning.
 The Modern Muslim Man
RECIPE BOOK
We Hope You Enjoyed These 5
Simple Recipes So Far!
We've got plenty more where that came from, and whenever our clients
need recipes we create them immediately so that our clients can always
enjoy their food and stick to their meal plans!

Do you have a recipe you want us to create for you? Do you feel like you
need a meal plan you can actually stick to... so you can easily lose weight
and keep it off forever iA?

If you're interested in having us help you with your meal plan, your
workout plan, help you get motivated, build your own personal blueprint
to achieve your health & fitness goals, or anything else that we do for our
clients, feel free to Learn More About How Our Coaching Program Works &
Then Book a Consultation After Reviewing the Program Details

Look forward to seeing you in the group and to seeing you and your family
get healthy and fit in shaa Allah!

Coach Mounir Lazzouni

Any other questions you have... message me on Instagram

TAP HERE FOR MORE INFORMATION ON OUR

FITNESS COACHING PROGRAM
 Oatmeal Banana Cake
[330 calories. 35 G carbs, 20 G protein]
Prep Time : 5 min Cook Time : 5 minute Servings: 1

Ingredients:

½ cup rolled oatmeals

½ banana
1 egg
½ cup low-fat oat milk
Pinch of salt
¼ baking soda
30 chocolate chips of
Lily’s sugar free chocolate chips

Procedure:

Step 1- preheat the oven to 350F

Step 2- In an oven safe bowl, add rolled oats, mashed
banana, 1 egg, milk, a pinch of salt, ¼ baking soda and mix
until well combined.
Step 3- Top the mixture with chocolate chips and then
bake for 30 minutes at 350 F
 Oatmeal with Chocolate & PB
[310 calories. 39 G carbs, 19 G protein]

Prep Time : 5 min Cook Time : 5 minute Servings: 1

Ingredients:

½ cup rolled oats

Lily’s Sugar free chocolate chips
2 TBSP of peanut butter powder

Procedure:

In a microwave safe bowl, add oatmeal and

3/4 cup of water in the microwave for one minute.
Add ½ TBSP of water to the peanut butter powder to make it thick
then top the oatmeal with chocolate chips
and drizzle with the peanut butter.
Top with your favorite fruits.
 Chicken Birria

SERVINGS: 6 PREPPING TIME: 15 MIN COOKING TIME: 30 MIN

INGREDIENTS SERVE WITH

3 lbs of chicken breast Xtreme wellness tortilla
Avocado oil spray Diced white onion
2 Ancho peppers Cilantro
3 Guajillo peppers Kraft shredded fat free mozzarella cheese
5-10 arbol peppers
1 large white onion
1 large tomato
10 cloves of garlic
1 TBSP of tomato base
1 bay leaf
1 cinnamon stick
4 cloves
2 tsp thyme
2 tsp black pepper
2 tsp oregano
1 tsp coriander
1 tsp cumin
 DIRECTIONS

Step 1 (prepare the veggies)- chop onion into 4 big halves

and then roughly chop the tomato and ** peppers.

Step 2- Spray a large pan with avocado oil. Add chopped

onion, garlic, all three peppers, tomato paste, bay leaf,
cinnamon stick and cloves, then add water.

Step 3- Add the slightly cold mixture to the blender, add

thyme, black peppers, oregano, cumin, coriander, and salt
then blend.

Step 3- slice the chicken **

Step 4- Add mixture back to the same pan. When it slightly

boils, add the sliced chicken breast to the pan with the
mixture, reduce heat to medium-low then cover the pan for
1 hour or until chicken is tender.

Step 4- remove chicken from pan to a large bowl and shred

using 2 forks, the texture of chicken shreds like butter, then
add the sauce to the chicken to keep the chicken hydrated.

Step 5- Spray the pan with avocado oil, add the tortilla to
the pan on low-heat, top with low fat-cheese, shredded
chicken and a spoonful of the delicious sauce.
 AIR FRIED Ingredients:
1 medium russet potatoes

CRISPY
0 calorie avocado oil spray
sea salt
optional seasonings:

FRIES
herbs, chili powder, or chipotle
powder

Procedure:
Slice the potato into 1/4-inch sticks
Soak potatoes in a bowl of water for 20 minutes to get rid of starch
and to also make it extra crispy.
Preheat the air fryer to 380°F.
Dry the sliced potatoes using a paper towel
then spray the potatoes with avocado oil, sprinkle with salt, and toss to coat.
Place the potatoes in the air fryer basket in a single layer so that the potatoes are
not touching each other.
You will have to work in batches. Air fry for 12 to 15 minutes,
flipping halfway, or until crispy.
If your fries are not crispy, air fry them a little longer.
Once all batches are finished, toss them all back into the air fryer (no need to
place in a single layer this time) for 1 to 2 minutes to warm and re-crisp any that
got cold from the first few batches.

170 calories
Prep Time : 25 minutes
Cook Time : 20 39 G carbs
Servings :1
4.5 G protein
 CHICKEN CRUST PIZZA
Prep Time : 10 min Cook Time : 25 minute Servings: 1
[330? calories. 1 G carbs, 61 G protein]

Ingredients:

3/4 lbs Shredded Chicken Breast

(Cooked weight of 1 lb raw chicken breast -
cook in either slow cooker
for 4 hours or instant pot for 20 min with 1 cup chicken broth
and shred once cooked, then drain all water)
1 oz grated parmesan cheese
1 large Egg

Notes : Don't forget to add your favorite vegetables as

toppings!
 Procedure:

Thoroughly drain the shredded chicken, getting as much

moisture out as possible.
Spread chicken on a baking sheet lined with a
silicon mat
Bake at 350 for 10 minutes to dry out the chicken.
Once chicken is done baking for 10 minutes remove and place
in a mixing bowl. Increase heat of oven to 500 degrees.
Add cheese and egg to the bowl with chicken and mix.
Pour mixture onto baking sheet lined with a silicon mat and
spread thin. Placing parchment paper on top and using a
rolling pin makes this easier.
Optional: With a spatula press the edges of the crust in to for
a ridge for the crust. This is beneficial is you’re using topping
that may slide off(i.e. eggs).
Bake the crust for 8-10 minutes at 500 degrees.
Remove crust from oven. Add desired toppings and bake for
another 6-10 minutes at 500 degrees. Toppings will dictate
final cook time.
Remove from oven and allow to cool for a few minutes. Your
life is now changed. Enjoy!
 Chicken Shawerma Wrap
SERVINGS: 2 PREPPING TIME: 15 MIN
CHICKEN
SHAWERMA
INGREDIENTS
1 lemon zested then juiced
1 tablespoon ground coriander
1 tablespoon ground cumin
1 tablespoon paprika
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
2 cloves garlic minced
2 boneless skinless chicken breasts
Olive oil spray
COOKING TIME: 30 MIN
SHAWERMA WRAP
INGREDIENTS
4 Xtreme wellness tortilla
1 tomato sliced
1/4 red onion sliced
1/2 romaine head sliced
1/2 cup Homemade
Tzatziki Sauce
 DIRECTIONS

Add the lemon zest and juice, coriander, cumin, paprika, salt,
cayenne pepper, and garlic cloves to a gallon freezer bag, or
large shallow bowl.

Use a small knife to butterfly cut the chicken breasts, then place
each into the bag. Marinate in the fridge for 1-24 hours.
Heat a large skillet over medium low heat. Spray with olive oil.

Add the chicken and cook for 5 minutes on each side, until
cooked through.

Move the chicken to a plate, to rest for five minutes, then slice
thin.

To each sandwich wrap, add 1/4 of the cooked chicken

Shawarma, tomato slices, onions, Romain, and homemade
tzatziki sauce.
 Buffalo
Chicken
Tenders
Prep Time :
Cook Time :
Servings :

Ingredients:
1 lb of chicken, 2 chicken breasts
Cut each breast into 5 strips *10 strips
in total*
45g Franks Buffalo Sauce
Smoked Paprika, Pepper, Cayenne
Pepper, Garlic Salt
70g Cornflakes (crushed), around
2½ cups
Sauce/Coating: 40g Franks Buffalo
Sauce
Procedure:
Preheat oven to 392 F
Coat the chicken with 45 G of Franks Buffalo Sauce
then add all the seasonings and mix.
Crush 70g of Cornflakes.
Then coat the chicken with the crushed Cornflakes.
Bake at 392 F for 20 minutes
Dip with more buffalo sauce and enjoy!
 ROASTED
GARLIC
Prep Time : 5 min
Cook Time :40 min
Servings : 2

BREAD
Procedure:
Preheat oven to 400 F
On a sheet of aluminum foil, infuse the garlic
cloves
Ingredients:
with 2 TBSP of olive oil,
1 whole wheat baguette
add salt, pepper, and thyme (optional) then
(12 inches- footlong)
wrap the foil,
(cut in half lengthwise)
place in the oven, and bake for 35 minutes.
[Protip: calories may
Spread garlic paste on bread with a knife
vary drastically, so make
you may top it with homemade bruschetta
sure you read the food
or any of your favorite toppings (as long as it's
label prior to purchasing]
on plan).
Peel 3 garlic bulbs
2 TBSP olive oil
Optional: 1 TBSP of fresh
thyme leaves

Side dish, must accompany

Notes : with protein!
 LAHM
SIGAR-
YEMANISE
DISH
Prep Time :
Cook Time : Ingredients:
Servings :

1 pound lean lamb or beef cut in 1/2” cubes

(pro-tip lean cut has 10 G of total fat, extra-lean cut has 5 G of total fat)-
Example of lean cuts: eye of round roast & steak, sirloin tip side steak, top
round roast & steak, bottom round roast & steak and top sirloin steak
1 TBSP coconut oil
1/2 cup boiling hot water
Kosher salt to taste
225g (0.5 lbs) tomato
1 3/4 cups of sliced red onions
30g cilantro
30g scallion
1 chilli thinly sliced
4 garlic cloves
1/4 tsp ground turmeric
1/4 tsp ground ginger
1/2 tsp curry
1/2 tsp cumin seeds toasted & ground
1/2 tsp black peppercorn toasted & ground

Notes :
www.reallygreatsite.com
 Procedure:
Add coconut oil to a hot pan and once it’s melted
throw in sliced onion and season with some salt.
When the onion starts to caramelize, add the meat
and cook until all sides are seared.
Then add in the ground ginger to help tenderize the meat.
Add 1/2 cup of boiling hot water, lower heat to low and cover pan with a
lid. Braise for 10-15 minutes or until the meat is tender.
When the meat is tender, add and quickly sauté the garlic and chilies.
Toss in tomatoes and spices, cook it down for 2 minutes and turn the heat
off. Fold in scallions and cilantro, season with salt.

Pro tip: Pay attention to which cut of meat you’re using. Some
cuts need braising while others don’t.
 Protein Pancake
Prep Time : Cook Time : Servings :

Ingredients: Procedure:
½ cup rolled oats
Blend together all the ingredients in a
3 egg whites
blender except the cooking spray
1 scoop vanilla protein powder
and sugar-free syrup
(or a protein powder of your choice)
Spray the pan with the non-stick
1 oz. blueberries
cooking spray then add it on the stove
½ teaspoon baking powder
over medium heat.
1 tablespoon Stevia in the raw
Once the pan is hot, pour in the
¼ cup water
pancake batter until it covers the pan
Cooking spray
in a thin layer, tilting the pan so the
Sugar-free syrup (optional)
batter covers it evenly.
Cook each pancake for about 1
minute on each side until it’s fully
cooked, then remove from heat and
set aside.
Repeat the process until you’ve used
all the batter.
Drizzle a little sugar-free syrup on top
and serve with fresh berries.

Notes :
 Oatmeal Smoothie
1/4 cup rolled oats
1 banana (preferred frozen banana chunks)
1 cup unsweetened almond milk
1.5 serving of protein shake
1 TBSP flax seeds
1/2 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
Thin with water if needed (add ice) and blend!
 Harissa Chicken Bowl
SERVINGS: 2 PREPPING TIME: 15 MIN COOKING TIME: 30 MIN

INGREDIENTS

½ cup burger wheat

1 TBSP harissa powder
1 persian cucumber
1 roma tomato
1 red onion
1 lime
¼ oz dill
1 Maggi chicken seasoning
10 oz chicken breast
3 TBSP greek vinaigrette dressing
1 TBSP Tunisian spice blend
 DIRECTIONS

In a small pot, combine bulgur, Maggi, 1 cup water

and ½ tsp harrisa powder. Bring to a boil, then cover
and reduce to a low simmer.
Cook until water has absorbed and bulgur is tender.
5-10 minutes. Then keep covered off heat until ready
to use.

Trim and finely dice cucumber. Finely dice tomatoes.

Pick & mince fronds from the dill.

Pat chicken dry with paper towels. Season with

Tunisian spice, 1 tsp of harissa powder and salt and
peppers.

Heat 1 tsp of olive oil in a large pan over medium-high

heat. Add chicken and cook for 4-6 minutes.

Transfer bulgur into a large bowl with the cut

vegetables. Add the chicken. Add 1.5 TBSP of Greek
Vinaigrette. Squeeze half a lime (add more if
desired). Taste and season with salt and pepper.
Enjoy!
 Fried Rice
Prep Time :Cook Time: Servings :

Ingredients: Chose your

protein
2 large eggs, whisked
2 medium carrots, peeled Chicken fried rice ( 8 oz
and diced of chicken):
1 small white onion, diced You may sauté chicken
1/2 cup frozen peas in a separate sauté pan
3 cloves garlic, minced while making the fried
salt and black pepper
rice.
1 cup cooked and chilled
8 oz Shrimp or prawn
basmati rice
fried rice: You may
1 green onion, thinly sliced
sauté in a different pan
1 tablespoon soy sauce
and add to your dish
1/2 teaspoons toasted
sesame oil

Notes : Enjoyed best when shared.

 Procedure:

Heat 1/2 tablespoon of oil in a large sauté pan over medium-high

heat. Add egg, and cook until scrambled, stirring occasionally.
Remove egg, and transfer to a separate plate.
(Spray the pan if needed with 0 calorie olive oil).

Add carrots, onion, peas and garlic, and season with a pinch of salt
and pepper. Sauté for about 5 minutes or until the onion and carrots
are soft.

Increase heat to high, then add the rice, green onions, soy sauce, and
stir until combined.

Continue sautéing for an additional 3 minutes to fry the rice, stirring

occasionally.
(I like to let the rice rest for a bit between stirs so that it can crisp up
on the bottom.)

Then add in the eggs and stir to combine. Remove from heat, and stir
in the sesame oil until combined. Taste and season with extra soy
sauce, if needed.
 Sauteed Okra
SERVINGS: 2 PREPPING TIME: 5 MIN COOKING TIME: 5MIN

155 Calories [10 g protein, 35 g carb, 0.5 g fat]

INGREDIENTS
500 g okra (cut into small pieces)
4–5 whole dried red chillies
1 tsp cumin seeds
1 TBSP lemon juice
Olive oil spray

DIRECTIONS
Spray the pan with olive oil. Sauté cumin seeds and
whole red chilies for 1-2 minutes. Add okra and salt,
and sauté on medium/high flame for 5 minutes. Lower
the flame, cover and cook on low heat (do not add any
water). Add lemon juice when done.
 Minced Meat with Potatoes
SERVINGS: 2 PREPPING TIME: 15MIN COOKING TIME: 60 MIN

1030 Calories [108 g protein, 74 g carb, 25 g fat]

INGREDIENTS
500 g minced meat (95% lean beef)
2 medium onions (finely sliced)
2 medium potatoes (cut into 1 inch cubes)
3 medium tomatoes (chopped)
1 tsp ginger paste/powder
1 tsp garlic paste/powder
1 tsp coriander powder
1 tsp red chili powder
½ tsp turmeric powder
1 tsp salt
Olive oil spray
3-4 green chilies (whole)
2 TBSP fresh coriander leaves (chopped)
 DIRECTIONS
Preheat a large frying pan over medium heat then
add olive oil spray to the pan.

Sauté the onions until they turn golden-brown

Add minced meat, ginger paste and garlic paste.
Sauté for a few minutes.
Add coriander powder, red chili powder, turmeric
powder and salt, and sauté for a few minutes.

Add ½ cup of water and cook on low-medium

flame (covered) until the meat tenderises and
water dries up.

Add tomatoes and cook until the tomatoes are

done
Add potatoes and ½ cup of water. Cook until the
potatoes soften.

Add green chilies and chopped coriander leaves.

MUTTON
CURRY
WITH
POTOATOES
1,000 Calories [101 g protein, 74 g carb, 26 g fat]
Ingredients:
500 g lean mutton

2 medium onions (finely sliced)

2 medium potatoes (cut into 4 pieces)

2 medium tomatoes (chopped)

1 tsp ginger paste/powder

1 tsp garlic paste/powder

1 tsp coriander powder

1 tsp red chili powder

½ tsp turmeric powder

1 tsp salt

Olive oil spray

3-4 green chilies (whole)

2 TBSP fresh coriander leaves (chopped)

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 Procedure:

Preheat a large frying pan over medium heat

then add olive oil spray to the pan.

Sauté the onions until they turn golden-brown

Add meat, ginger paste and garlic paste, and
sauté for a few minutes.

Add coriander powder, red chili powder,

turmeric powder, and salt and sauté for a few
more minutes,

Add a cup of water and cook on low medium

flame (covered) until the meat becomes
tender.
Add tomatoes and cook.

Add potatoes and 1 cup of water, and cook

until the potatoes soften.
Add green chilies and chopped coriander
leaves.
 Mutton with Tomatoes
SERVINGS: 2 PREPPING TIME: 15 MIN COOKING TIME: 30 MIN

700 Calories [101 g protein, 0 carb, 26 g fat]

INGREDIENTS
500 g lean mutton
150 g onions (finely sliced)
500 g tomatoes (chopped)
1 tsp ginger paste/powder
1 tsp garlic paste/powder
2 tsp coriander powder
½ tsp red chili powder
¼ tsp turmeric powder
1 tsp salt
3-4 green chilies (whole)
2 TBSP fresh coriander leaves (chopped)
1 stem curry leaves
 DIRECTIONS

Preheat a large frying pan over medium heat then add olive
oil spray to the pan.

Sauté the onions until they turn golden-brown.

Add the meat and all the spices (expect tomatoes) and sauté
for a few minutes.

Add a cup of water and cook in a low medium flame (covered)

until the meat becomes tender.

Add tomatoes and sauté.

Add curry leaves, green chilies, and chopped coriander

leaves.
 CHICKEN
KARAHI

550 Calories [101 g protein, 0 carb, 14 g fat]

Ingredients:
500 g chicken

1 tsp ginger paste/powder

1 tsp garlic paste/powder

1 tsp salt

½ tsp black pepper

¼ tsp red chili powder

¼ tsp garam masala powder

3-4 medium tomatoes (chopped)

2-3 Green chilies

1 tsp ginger (julienne)

1 tsp fresh coriander leaves

Olive oil spray

Prep Time : 15 MIN Cook Time : 45 MIN Serving :1
 Procedure:

Preheat a large frying pan over medium heat then

add olive oil spray to the pan.

Sauté the chicken pieces with ginger paste and

garlic paste for a few minutes on medium high heat

Add black pepper powder, red chili powder, garam

masala powder, salt, tomatoes, and half of the

julienne ginger. Do not add water.

Cover and cook on low-medium heat until the

chicken becomes tender.

Add green chilies, coriander and the rest of the

julienne ginger and cook for a few more minutes.

 Grilled Sirloin Steak with Chimichurri
SERVINGS: 4 PREPPING TIME: 10 MIN COOKING TIME: 15 MIN

INGREDIENTS
2 lbs Sirloin Steak
1 ½ teaspoon coarse kosher salt, divided
½ teaspoon pepper
Chimichurri:
2 whole cloves garlic, smashed, peeled and chopped
1 cup loosely packed parsley sprigs
1 cup loosely packed cilantro sprigs
1/3 cup Olive Oil (for oil free chimichurri see next page)
1/4 cup water
3 tablespoons white vinegar
Calories for 4 servings: 2,600 cal, Protein: 185 G, Fat: 185 G
Calories for 1 serving: 650 cal, Protein: 46 G, Fat 46 G
Calories using oil free chimichurri for 1 serving:
500 cal, Protein: 46 G, 29 G Fat
 Instructions
PREHEAT GRILL TO HIGH HEAT.

SEASON THE STEAK WITH 1 TSP SALT AND 1/2 TSP PEPPER.

MAKE THE SAUCE: MIX GARLIC, PARSLEY, CILANTRO AND THE REMAINING SALT
(1/2 TSP) IN A BLENDER OR A FOOD PROCESSOR.
BLEND UNTIL COARSELY CHOPPED. THEN ADD IN OLIVE OIL, WATER, VINEGAR
AND BLEND UNTIL IT IS MOISTENED AND THOROUGHLY MIXED TOGETHER.

GRILL FOR ABOUT ABOUT 3 ½ TO 5 MINUTES PER SIDE. TURNING ONCE, UNTIL A
THERMOMETER INSERTED INTO THE CENTER REACHES 135 F FOR MEDIUM RARE TO
MEDIUM.

LET THE STEAK REST ON A CUTTING BOARD FOR AT LEAST 5 MINUTES BEFORE
SLICING.

SERVE WITH THE CHIMICHURRI SAUCE & ENJOY!

Oil Free Chimichurri
1 cup flat leaf parsley tightly packed (thick stems removed)
½ cup fresh cilantro tightly packed (thick stems removed)
3-4 cloves garlic peeled
1 teaspoon dried oregano
½ teaspoon sea salt
1 teaspoon paprika sweet or smoked
1 tablespoon lime juice approx. half of a lime
¼ cup apple cider vinegar

Instructions:
Add all the ingredients, except the lime juice and the vinegar to your
food processor. Process until finely chopped.
Then transfer the herbs to a bowl or jar and pour in the lime juice
and vinegar. Mix well and let rest for 1 hour to blend the flavours.
Serve with your favourite grilled foods.
 Ingredients:

Dry Ingredients:
1 Tablespoon paprika
1 Tablespoon light brown sugar
2 teaspoons dried minced onion
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon garlic powder
1/2 teaspoon dried basil
1/4 teaspoon crushed red pepper
Wet Ingredients:
soy sauce
Worcestershire sauce
 Procedure:

Combine all dry ingredient in a small bowl.

Per 1 lbs of 93% lean and 7% fat ground beef

(3 servings), add 1 TBSP of dry mix, plus 1 TBSP

of soy sauce and Worcestershire sauce.

Store dry mix in a airtight container for up to 3 months.

Calories for 3 servings: 975 cal, Protein: 84 G, 68 G Fat

Calories for 1 serving: 325 cal, Protein: 28 G, Fat: 22 G

Hamburger Buns: Franz Bakery Keto

Hamburger Buns (will add 50 calories, 17 G
carbs, 6 G Protein and 2 G fats.
If you want to use another hamburger bun
please follow the below guidelines:

Maximum calories: 150 cal

Maximum carbohydrate: 25 G
Maximum fat: 2 G
No max on protein
 The Modern Muslim Man
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