Brought To You By FEDandF IT.com. Week 4

Transcription

1 Week 4

2 Chicken Breast, Spaghetti Squash, and Spinach Week 4 This week we will be cooking with shredded chicken thighs, spaghetti squash, and frozen spinach to create 3 easy and delicious meals: 1. Chicken Carbonara 2. Spaghetti Squash Egg Cups 3. Buffalo Chicken Spaghetti Squash Boats 2

3 Shopping List Produce 2 medium to large-sized spaghetti squash 1 head garlic 1 bunch fresh basil 1 bunch fresh chives 1 lemon 1 bunch celery 1 bunch fresh parsley 1 head garlic 2 mangos 1 bunch parsley 1 bunch green onions Meat 5 pounds chicken breast or chicken tenders 1, 12 ounce package bacon 4, 10 ounce bags frozen spinach 2 dozen eggs 8 ounces butter Pantry 1 can full-fat coconut milk Frank s Red Hot Hot Sauce (or buffalo hot sauce of choice) Avocado oil Dried dill 3

4 *Bonus Breakfast Recipe

5 Chorizo Sheet Pan Breakfast Serves 4-6 This breakfast is super flavorful, and like our meals this week, easy to throw together and eat all week. If you choose to make this breakfast, you will need to add the ingredients to your shopping list, and we recommend putting it in the oven alongside the spaghetti squash (if your oven has room for it) to maximize space. Note that if you go this route, you may need to cook it an extra minutes until the potatoes are crispy. This reheats well in the microwave (about 90 seconds to 2 minutes per serving) or you can put your serving back in the oven at 350 for 5 to 7 minutes to re-crisp the potatoes. 2 RED BELL PEPPERS, DESEEDED AND CUT INTO 1/2-INCH PIECES 1.5 POUNDS POTATOES, CUT INTO 1/2-INCH PIECES 2 TABLESPOONS AVOCADO OR OLIVE OIL 1/2 TEASPOON FINE SEA SALT 1/4 TEASPOON GROUND BLACK PEPPER 1 POUND GROUND CHORIZO, CUT INTO BITE-SIZE PIECES 1/2 AVOCADO, SLICED 1. Preheat the oven to 350 F. Toss the bell peppers and potatoes in the avocado oil until evenly coated. Spread them out on a rimmed baking sheet in an even layer (divide between two sheets if too crowded). Sprinkle the top with the salt and pepper. Nestle the pieces of chorizo evenly among the peppers and potatoes. Bake at 350 F for 45 minutes, or until the potatoes look cooked through, but not burnt. 2. Squeeze the lime juice over the entire sheet pan then garnish with the avocado, jalapeno, and cilantro. 3. Enjoy! To Reheat: Place an individual serving in a microwave-safe bowl and microwave for 90 seconds, until warmed through, or place an individual serving on a sheet pan or oven-safe container and reheat in a 350 F oven for 5-7 minutes. 5

6 Day 1

7 Meal Prep Day 1. Make the shredded chicken breast. z Stovetop method: z Dust the chicken breasts with 1 teaspoon sea salt and 1/2 teaspoon black pepper. z Add chicken to a large pan with a lid over medium-high heat and cover with 5 cups of water or chicken broth. Place the lid on the pan and simmer for minutes. Remove chicken from the broth and place in a large bowl, then shred with two forks or the paddle attachment of a stand mixer. z Slow Cooker method: z Dust the chicken with 1 teaspoon sea salt and 1/2 teaspoon black pepper. z Place chicken in the slow cooker and cover with 5 cups water or chicken broth. Cook for 6-8 hours on low, then shred with two forks or the paddle attachment of a stand mixer. z Instant Pot method: z Dust the chicken with 1 teaspoon sea salt and 1/2 teaspoon black pepper. z Place chicken in the Instant Pot along with 1/2 cup water or chicken broth. Close the lid of the Instant Pot, ensure the pressure valve is sealed, and set the cooker to poultry mode for 20 minutes. z Once the timer goes off, quickly release the pressure valve, open the pot once all steam has been released, and shred the chicken with two forks or the paddle attachment of a stand mixer. 2. Make the spaghetti squash. z Heat the oven to 350 F. Cut the spaghetti squash in half, scoop out the seeds, and place cut side-down on 2 rimmed baking sheets. Add 1/2 cup of water to the pan. Bake minutes, or until easily pierced with a fork. z Once cool enough to touch, scoop the spaghetti strands out of 2 of the squash halves and store in an airtight container. Preserve the other two spaghetti squash halves for the buffalo chicken boats and store whole in an airtight container. 3. Make the spinach. z Either microwave or steam the spinach according to the directions on your frozen spinach package. Once spinach is cooled, place in a cheesecloth or tea towel and wring out the excess moisture from the spinach. Store in an airtight container. 7

8 Day 2

9 Chicken Carbonara Serves 4 3 CLOVES GARLIC, THINLY SLICED 4 STRIPS BACON, SLICED 4 CUPS PRE-MADE SPAGHETTI SQUASH 1/2 TEASPOON SEA SALT 1/4 TEASPOON PEPPER CREAM FROM ONE CAN OF FULL-FAT COCONUT MILK (ABOUT 3/4 CUP) 6 EGG YOLKS 2 TABLESPOONS FRESH BASIL 2 CUPS PRE-MADE SHREDDED CHICKEN BREAST 1 CUP PRE-COOKED SPINACH FRESH PARSLEY, FOR GARNISH 1. Add the bacon to a large pan over medium heat, cook for about 5 minutes until crisp, then remove the bacon. Add the garlic to the pan and sauté for 3-4 minutes, or until fragrant and browned. Add the spaghetti squash to the pan and toss with the garlic, salt, and pepper. 2. In a medium-sized bowl, whisk together the solids from a can of full-fat coconut milk and 6 egg yolks. Add this mixture to the pan with the spaghetti squash, then add the basil, chicken breast, spinach, and bacon from earlier. Toss to combine. Garnish with parsley, and serve! To Reheat: Store leftovers in an airtight container and reheat for 90 seconds in the microwave or in a pan over medium heat for 3-4 minutes. 9

10 Day 3 10

11 Spaghetti Squash Egg Cups Serves CUP PRE-COOKED SPAGHETTI SQUASH 1 TABLESPOON BUTTER, OR OIL OF CHOICE 1 CUP PRE-PREPARED SPINACH 12 EGGS 4 SLICES BACON 1 TEASPOON FINE SEA SALT, DIVIDED 1/4 TEASPOON PEPPER CHIVES, CHOPPED FOR GARNISH 1. Preheat oven to 350 F. 2. Cook the bacon in a pan over medium heat then crumble. 3. Grease 12 muffin tins with butter, ghee, or other oil of choice. Combine spaghetti squash with 1/2 teaspoon salt, then press into muffin tins. 4. Place spinach on top of the spaghetti squash, then crack an egg on top of the spinach in each muffin tin. Sprinkle the salt and pepper over the eggs, then top with bacon. To Reheat: Muffins can be re-warmed in the microwave for 30 seconds or in a 350 F oven for 5-7 minutes. 11

12 Day 4

13 Buffalo Chicken Spaghetti Squash Boats Serves 4 For the Spaghetti Squash Boats: 2-2 1/2 CUPS PRE-MADE SHREDDED CHICKEN 2 PRE-COOKED SPAGHETTI SQUASH HALVES For the Semi-Homemade Ranch Dressing:: 1 1/2 CUPS AVOCADO OIL MAYO 4 TABLESPOONS LEMON JUICE 1 TABLESPOON DRIED DILL 1/2 CUP FRANK S RED HOT SAUCE (OR PREFERRED BUFFALO HOT SAUCE OF CHOICE) 1/2 CUP RANCH DRESSING (MAY SUBSTITUTE PALEO-FRIENDLY MAYO) 4 STALKS CELERY, DICED SLICED GREEN ONION, FOR GARNISH 1. Preheat oven to 350 F. 2. For the ranch dressing, whisk the mayo with the lemon juice and dill until smooth. 3. Scoop 3/4 of the spaghetti squash out of each shell and into a large bowl, leaving some remaining around the edges. 4. Add, chicken, hot sauce, ranch dressing, and celery to the bowl, stirring well to combine. Pour the mixture back into the spaghetti squash shells and bake for 30 minutes. Remove from oven, let cool for 5 minutes, then garnish with green onion and serve! To Reheat: Store leftovers in an airtight container and reheat for 90 seconds in the microwave or in a pan over medium heat for 3-4 minutes. 13

14 * Bonus Simple Meal Ideas 1. Buy some chicken broth, or use the chicken broth from making the shredded chicken, and combine it with chicken, celery, carrots, spaghetti squash, and a tablespoon of Italian seasoning for a quick chicken soup! 2. Make Spaghetti Squash Chow Mein with chicken for added protein. 3. Make spaghetti squash chicken fritters! Combine 4 cups spaghetti squash, 1 cup chopped chicken, 1/2 cup spinach, salt, pepper, 1 tablespoon tapioca starch, and two eggs, then form into patties and fry in one tablespoon oil over medium heat until browned. 14