MEAL PLAN Recipe Compilation April 20th, 2016

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1 MEAL PLAN Recipe Compilation April 20th, 2016 It s Not Gourmet, Sis! 80 Clove Garlic Chicken Yields: 40P, 8C 2 Chickens (3-4lbs each), halved (~40P) Olive oil, as needed Kosher salt, to taste Freshly ground black pepper, to taste 80 cloves garlic, peeled (8C) 1 quart chicken stock Optional: fresh rosemary, bay leaves, cinnamon stick, cloves, allspice, chipotle in adobo, etc 1. Season skin side of chicken with kosher salt and pepper, then heat a large sauté pan or cast iron skillet over high heat. 2. Add olive oil and place chicken, seasoned side down, in the pan. 3. Sear nicely on all sides, then add remove from heat and layer chicken halves into slow cooker with garlic. 4. Add chicken stock and other, optional ingredients and cook on high for 6 hours or low for 10 hours. 5. Divvy up chicken into 8, ¼ chicken containers and top with pan juices. Refrigerate for up to one week or freeze for up to 6 months. Share with your friends and 1

2 PALEO EXPRESS Pineapple Chicken with Broccoli Yields: 12P, 12C, 12F 12oz. roasted chicken breast, diced (season with salt and pepper and roast at 350 F until it reaches an internal temp of 165. Approximately 20 minutes.) (12P) 1 tablespoon coconut oil (10F) 1 large onion, julienned (2C) ½ fresh pineapple, Asian Bias Cut (8C) 2/3 red bell pepper (1/2C) 1 head broccoli, cut into florets and then half florets (1 ½ C) Drizzle of toasted sesame oil (2F) Dash of Tamari 2 tablespoons Sambal 1. Heat coconut oil in a large sauté pan over high heat until it shimmers and flows like water when pan is tilted side to side. 2. Add onion, bell pepper, and broccoli and cook for 3 minutes, stirring/tossing occasionally. 90 seconds in, drizzle with Tamari. 3. Add chicken, toss/stir well, drizzle with sesame oil and cook for 2 minutes longer. 4. Add pineapple, toss/stir a few times, season with Sambal, toss/stir once more and cut the heat! 5. Transfer to a serving platter and serve family style, or portion out and refrigerate for up to 5 days or freeze for up to six months! 6. Share with your friends and Tanoshimu! (Japanese for "enjoy!") Southwest Chicken Yields: 21P, 15.5C, 0F 1 Whole Chicken 4 slices Bacon 5 cloves fresh Garlic, minced 3 cups onions, large dice 3 cups poblano peppers, large dice 3 cups sweet potatoes, large dice 2 cups green chiles 2 cups crushed tomatoes 3 tablespoons Kosher Salt 2 teaspoons freshly ground black pepper 2 tablespoons chili powder 2 teaspoons ground cumin 3 bay leaves Fresh tomato, avocado and cilantro to garnish 2

3 (SW Chicken) 1. Place bacon and garlic in the bottom of your slow cooker. 2. Combine onion, peppers, sweet potatoes, green chiles, and crushed tomatoes in a large mixing bowl. 3. Mix Kosher salt, pepper, chili powder and cumin in a small bowl. Season chicken inside and out with seasoning. 4. Place two cups of veggies in the slow cooker with bacon and garlic and top with bay leaves. 5. Scoop two cups of veggie mix into the carcass of the chicken and place in the slow cooker. 6. Pour remaining veggies over the top and around the sides of the chicken. 7. Cover and cook on the low setting for hours. The meat will be fall of the bone tender at this point. Hickory Smoked Burgers Yields: 44P, 0C, 0F 5 Pounds Grass Fed Ground Beef 4 Cups Wood Chips, soaked in water for 2 hours or up to one week. (I used Hickory) Rub Mix: 1 Cup Chili Powder 1/4 Cup Mustard Powder 1/4 Cup Onion Powder ¼ Cup Granulated Garlic 2 Tablespoons Ground Cumin 1 Tablespoon Cayenne Pepper ½ Cup Kosher Salt ¼ Cup Ground Black Pepper Make the rub and store it in a deli container or Zip-loc bag. This is your Rub Well, use only as much rub as you need and don t add raw meat the well. (burgers) 1. Divide the ground beef into 8oz. portions and press them into a ring mold in order to yield a consistent size and cool look. 2. Place rub mix into a hotel pan or bowl and add burgers one at a time and roll/pat them in the spices on all sides until completely coated. Then, transfer to a third hotel pan or sheet pan. 3. Once all burgers have been rubbed, take them out to the smoker. 4. Strain wood chips and place them in the smoking tray. Cover tightly with two sheets of aluminum foil and poke several holes in the top. 5. Place smoker tray in smoker and fill water pan with water. 6. Place rubbed burgers on smoker racks while making sure that they are not touching one another. 7. Turn the ignition/temperature dial until the flame lights, then set the dial to high. 8. Close the door and allow the magic to happen. 9. Bring the smoker up to a temp of F and allow to cook for minutes. 10. Remove from smoker and allow to rest for 5-10 minutes. 11. You can serve the burgers as is or slice them up and serve them as I did with PaleoQ sauce, onions, avocado and cilantro. 3

4 New York Strip, Crab Salad and Tomatoes Yields: 46P, 4C, 27+F 4-10oz. New York strip steak, patted dry with paper towels Kosher salt and pepper, to taste Light drizzle of olive oil TOW, as needed (3 parts Tamari, 2 parts Olive Oil, 1 part Worcestershire) 1 pound crab meat, drained 1-2 Cloves Fresh Garlic, minced into a paste 3 tablespoons Massie Mayo 1 tablespoon Super Radical Rib Rub 1 handful fresh cilantro, chiffonade plus 4 sprigs for garnishing 4 Roma tomatoes, diced 1. Heat your grill or grill pan over high heat until it reaches F. 2. Season one side of steak with kosher salt and pepper, drizzle with olive oil, pat to coat with oil and then place, seasoned side down on the grill. 3. After 60 seconds, brush top side with TOW. Cook for 30 seconds longer, then rotate to make second grill mark on first side. Brush with TOW once again, then season top side with kosher salt. 4. After 2-3 total minutes on the first side (depending on how hot your pan is and how you like your steak prepared), flip steak over to begin first mark on second side. Brush with Tow and repeat process for second side. For extra credit, turn the steak on it s side to render a bit of the fat and caramelize all edges (we forgot to do this in the video). 5. While steak is cooking, combine crab meat, mayo, Super Radical Rib Rub, lemon juice, garlic and cilantro in a bowl. Set aside in the fridge until ready to plate. 6. Once steaks are done, remove them from the grill and allow to rest for 3-5 minutes. Then, plate with crab salad, fresh Roma tomatoes, and cilantro sprig. Massie Mayo Yields: 2P, 288F - makes about 2 cups 1 egg plus one yolk 1 teaspoon granulated garlic 1 teaspoon Dijon mustard, or ground mustard Juice of ½ lemon 2 cups extra light olive oil (DO NOT USE EXTRA VIRGIN!!!) Kosher salt, to taste 4

5 (mayo) 1. Add eggs, garlic, Dijon and lemon juice to a food processor, blender, or a mixing bowl. 2. Turn on the food processor or blender and slowly drizzle in olive oil making sure it is emulsified (creamy looking) as you go. If using a mixing bowl, whisk like a mad man/woman and also be sure to maintain emulsion. 3. Once all olive oil has been added, test the mayo for flavor. Add salt as desired. 4. Use a rubber spatula to transfer to a zip loc bag, then, cut a small hole in the corner of the bag and pipe the mayo into a squeeze bottle. 5. Stores in the fridge for 2-3 weeks, but I doubt it will last that long Butternut Squash Lasagne Yields:8 3 Block Portions 4 pounds butternut squash (shaft portion of approximately two squash), sliced to ¼ thickness 28 oz. crushed tomatoes 15 oz. diced tomatoes 2 cups onions, diced 1 pound Italian sausage 1 pound ground beef 3 tablespoons olive oil 2 cups fresh basil leaves, chiffonade 8 cloves garlic, minced Kosher salt, to taste Black pepper, to taste Red Chile, to taste 1. Prepare a meat sauce by heating an 8 quart stock pot over medium-high heat. 2. Add the olive oil and garlic and stir until garlic is toasted, then add the onions. 3. Season the beef with kosher salt and pepper, then push the onions and garlic to one side of the pan and place the beef, seasoned side down, in the other half of the pan. 4. Season the top side of the beef with salt and pepper and add the Italian sausage to the pan. Break up beef and sausage into large chunks and fold the onions and garlic into the meat. 5. Cook for approximately 8 minutes, stirring occasionally. When the meats are about 85% cooked, add the diced tomatoes and tomato sauce and stir to incorporate. Bring to a simmer. 6. While the sauce is heating up, prepare your basil leaves by stacking them, rolling them and slicing into a chiffonade. 5

6 7. Once meat sauce reaches a simmer, cut the heat and fold in the basil. Season one last time with salt and pepper keeping in mind that the sauce needs to be strong flavored because the squash is unseasoned. 8. Add ground red chile if you prefer a bit of spice. 9. To assemble the lasagne: oil the bottom of a 9 x 13 pan and add two cups of meat sauce. 10. Spread sauce into a uniform layer, then top it with a layer of the sliced butternut squash. 11. Add 2-3 cups of meat sauce, and then another layer of butternut squash. This time, alternate the direction of the squash noodles. 12. Repeat steps one more time so that you have 3 layers of meat sauce and noodles. Then, top the lasagne with the remaining meat sauce. 13. Place lasagne pan on a foil lined sheet pan and place in a preheated 375 oven for approximately 90 minutes, or until a butter knife easily inserts into all areas of the lasagne. 14. Remove from oven and allow to rest for 15 minutes before serving. 15. Portion out into 8, 3-block portions and refrigerate for up to one week or freeze for up to 6 months. Buon Appetito! 6