MEAL PLAN Recipe Compilation December 5th, 2017

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1 MEAL PLAN Recipe Compilation December 5th, 2017 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works well, but look for the packs of pre-cubed stew meat in the meat department) 4 cups onions (340g), large dice 2 cups celery (600g), large dice 2 cups carrots (375g), large dice 1 28oz. can crushed tomatoes (794g) 1 8oz. can green chiles (227g) (I like the hot ones for this) pounds (700g) yams or sweet potatoes, large dice 3 tablespoons kosher salt ½ tablespoon freshly ground black pepper 1 handful fresh Italian parsley, chopped or torn (optional) 3 ½ Tablespoons Olive Oil 3 bay leaves 1. Combine all ingredients except bay leaves in a mixing bowl and mix well. 2. Transfer mixture to a 6 quart slow cooker, slip bay leaves in on the side, and cook on high for 6 hours or low for hours. 3. Eat immediately or portion out and refrigerate for up 5 days or freeze for up to 6 months. 1

2 Beef and Butternut Braise Yields: 18P, 18C, 0F 2 Pounds Grass Fed Beef Stew Meat 4 Cups Butternut Squash, medium dice 1 Large Onion, large dice 3 Large Carrots, large dice 4 Stalks Celery, large dice Kosher Salt, to taste Black Pepper, to taste 1 28oz. Can Diced Tomatoes 1 15oz. Can Crushed Tomatoes or Sauce 2 Bay Leaves 1. Place butternut squash in the bottom of a large mixing bowl. 2. Throw stew meat on top of squash and season with salt and pepper to taste. 3. Add carrots, celery and onion to the bowl and season again to taste. 4. Add diced tomatoes and crushed tomatoes and toss all ingredients until uniformly combined. 5. Pour mixture into a slow cooker or hotel pan and add bay leaves. Cook in the slow cooker on low for 8 hours, or in the hotel pan, covered with foil, at 290 F for 8 hours. 6. Eat at once or portion into containers and refrigerate for up to a week or freeze for up to 6 months. 2

3 Sesame Chicken with Broccoli Yields: 10P, 13C, 9F 12oz boneless, skinless chicken breast, diced 3 tablespoons honey 3 tablespoons tomato paste 2 tablespoons apple cider vinegar 1 oz Tamari or Coconut Aminos 1 tablespoon garlic, minced 1 tablespoon ginger, minced 2 cups onions, diced 8 cups broccoli, steamed 1 tablespoon toasted sesame oil 2 tablespoons toasted sesame seeds Water, as needed Scallions, Asian bias cut, to garnish Kosher salt, to taste Black pepper, to taste Preparation Instructions for the Sauce: 1. Heat a saucepan pan over medium-high heat. 2. Add the honey to that pan and caramelize by whisking constantly 3. Once the honey reaches a light caramel color, turn the heat down and add ginger and garlic and cook for 20 seconds, whisking constantly. 4. Add the vinegar, being mindful of the steam that will be produced. Add the tomato paste and Tamari and continue whisking. 5. Add sesame oil, whisk in, and adjust consistency of the sauce with water. The goal is nappe consistency think enough to coat the back of a spoon. Add sesame seeds, whisk in and set aside. Preparation Instructions for the Chicken: 1. Heat a sauté pan over medium-high heat and add sesame oil. 2. Season chicken with kosher salt and pepper and when the oil is hot, place the chicken in the pan, seasoned side down. Season the top with salt and pepper. 3. Cook for 1 minute, stirring occasionally. Add onions, stir to incorporate and season with salt. 4. Cook for 3 minutes, then remove pan from the burner and bring saucepan back to center stage. 5. Add the chicken to the sauce and cook until chicken is done, approximately 2-3 minutes. Cut the heat. 6. Steam broccoli on stovetop or in the microwave. Once it is steamy and fresh, use it to create a circular bed on your plate. 7. Top broccoli with chicken and garnish with toasted sesame seeds and scallions. 8. Enjoy! 3

4 Tamarind Lacquered Chicken Satay Yields: 12P, 2C 1 pound boneless, skinless chicken breast, cut into strips the long way As many skewers as strips of chicken, soaked in water for 1 hour. 2 tablespoons fresh shallot, minced ½ Serrano chile, minced Juice of ½ lime 2 tablespoons fish sauce, I use Red Boat brand. 2 Kaffir lime leaves, stem removed, roll and chiffonade as finely as possible (optional) You can also use cilantro as garnish if you can t find lime leaves. 2 tablespoons tamarind puree for marinade and extra for lacquering (see recipe below) 1. Combine all ingredients except lime leaves and mix well to incorporate. Allow chicken to marinate for a minimum of one hour and up to two days. 2. Weave and bob your chicken onto the skewers however you see fit. You can do the zig-zag, the straight poke or the over-under. 3. Place skewers on the grill being careful to keep the flame from the exposed bamboo. You can make a shield on your grill with a piece of foil if you d like. Do this by placing a strip of foil in the area where the skewer handles are. This will block the flame from burning the sticks. 4. Turn the chicken 2-3 times and begin lacquering with tamarind puree after the first turn. 5. When the chicken has reached an internal temperature of 165 F, remove it from the grill, garnish with lime leaf chiffonade and serve! Tamarind Puree ¼ cup seedless tamarind pulp Juice of 1 lime Water, as needed Kosher salt, to taste 1. Combine tamarind, lime juice and approximately 1 cup of water in your blender and let it rip! It will take a minute or two to break down the tamarind 4

5 and allow the water to do it s job. You are going for the consistency of a thin smoothie, a little looser than pancake batter. 2. Add water or tamarind as necessary to achieve the correct consistency. 3. Season with kosher salt until it is palatable as a sour/salty/slightly sweet condiment. 4. Boom! 5