MEAL PLAN 16.8 Recipe Compilation February 24th, 2016

Transcription

1 MEAL PLAN 16.8 Recipe Compilation February 24th, 2016 It s Not Gourmet, Bro! Beef Bourguignon Yields: 30 Protein, 21 Carb Blocks 3 lbs beef stew meat Kosher salt and black pepper, to taste 3/4 cup garlic, minced 1/2 lb bacon 1 large onion, large dice 2 cups tomato paste 4 cups carrots, large dice 4 cups pearl onions 4 cups mushrooms, quartered or halved depending on size 1 teaspoon dry thyme 750 ml red wine or 375ml red wine and 1 quart beef stock 3 bay leaves Italian parsley, to garnish 1

2 Notes: 1. Add stew meat to crock pot and season with salt and pepper. 2. Mix in garlic, bacon, onion, tomato paste, and carrots and stir well to incorporate. 3. Add in pearled onions and thyme. 4. Mix in red wine. 5. Add mushrooms and tuck in bay leaves. 6. Cook low and slow until meat is finger tender (approximately 10 hours on low or 6 hours on high). 7. Plate and enjoy! Or, portion out and refrigerate for up to one week or freeze for up to 6 months. Poila! Depending on which red wine you choose, the flavor on this could vary substantially. Also, we are missing the depth of flavor that comes from caramelizing the meat in a traditional Beef Bourguignon preparation. If you have the time to sear off the meat and bacon together first, the flavor will be much more developed. If wine is not your thing, maybe start by using half wine and half beef stock, as I ve listed in the recipe above. The final seasoning with salt and pepper is key. This is a technique that comes with practice. Another finishing garnish could be a nice nob of grass-fed butter Caveman Cobb with Honey Pepper Vinaigrette Yields: 9P, 6C, 36F 1-8oz. Beef Tenderloin Steak, approximately 1 thick 2 Hard Boiled Eggs, quartered 1 Roasted Beet, julienned 1 Cup Roasted Butternut Squash, roughly chopped 12 Cherry Tomatoes, halved ½ Avocado, sliced 2 Handfuls Spring Mix Honey Pepper Vinaigrette, to taste (see recipe below) Kosher Salt, to taste 1 Tablespoon Olive Oil 2

3 Preparation Instructions for Steak: 1. Heat a large sauté pan over high heat. 2. Dry Beef Tenderloin on all sides with a paper towel and season top side with Kosher Salt. 3. Add Olive Oil to preheated pan and place steak in pan, seasoned side down. Season top side with Kosher Salt. 4. Cook for approximately 2 minutes or until a hard sear is achieved. 5. Flip steak over and cook for another seconds for medium-rare. Adjust cooking times to achieve desired doneness. 6. Remove steak from pan and allow to rest on a plate for 5 minutes before slicing. Preparation Instructions for Salad: 1. Place Spring Mix in the center of a large plate. 2. In your mind, cut the plate into 5 pie slices and then place each of the following ingredients in its own piece of pie: Eggs, Beets, Butternut Squash, Tomatoes and Avocado. 3. Dress the salad with the desired amount of Honey Pepper Vinaigrette. 4. Top with sliced Beef Tenderloin and Enjoy. Bon Appetit! Honey Pepper Vinaigrette ¼ cup Honey 1/3 cup Rice Wine Vinegar 1 Tablespoon Sriracha or Tabasco ½ teaspoon Black Pepper ¼ cup Coconut Oil, warmed to a liquid state Kosher Salt, to taste 1. Combine all ingredients, except oil and salt in a blender. 2. With blender running on medium speed, slowly drizzle in Coconut Oil to emulsify. 3. Season with Kosher Salt to your liking et Voila! 4. Store in a squirt bottle in the refrigerator for up to a month. 3

4 80 Clove Garlic Chicken Yields: 40P, 8C, 0F 2 Chickens (3-4lbs each), halved (~40P) Olive oil, as needed Freshly ground black pepper, to taste 80 cloves garlic, peeled 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 Lemon Pepper Chicken with Asaragus Yields: 13P, 5+C, 13.5F ¾ lb pulled chicken breast from a rotisserie chicken 1 lb asparagus, ABC (Asian Bias Cut) 1 small yellow onion, julienne 2 lemons, halved 1 yellow bell pepper, julienne 1 red bell pepper, julienne 1.5 tablespoons olive or coconut oil 2 teaspoons fresh ground black pepper Maple Syrup or Honey as optional garnishes 4

5 (Lemon Pepper Chicken) 1. Heat a large sauté pan or cast iron skillet over med-high heat, add oil, onions and asparagus. Season with salt and pepper and cook for 3 minutes. 2. Add Peppers and cook for 5 additional minutes, stirring/sautéing occasionally. 3. Add the chicken, black pepper and lemon juice. Cook for 3 minutes, stirring to incorporate the lemon and pepper. 4. Season with salt one last time, cut the heat and serve! 5. To balance out this recipe, you have the option of drizzling with maple syrup or honey, or adding some fruit as a side to accompany this meal. Pan Seared Lamb Chops Yields: *needs breakdown 8 Lamb Chops (I used one package from Costco) 3 tablespoons coconut oil Black pepper, to taste 1. Dry both sides of Lamb Chops with a paper towel: this will ensure a good sear. 2. Season the top side with Kosher salt and pepper to your liking. 3. Heat the coconut oil in a large sauté pan over high heat until it shimmers. 4. Add lamb chops to the pan, seasoned side down, and cook for 2-3 minutes moving occasionally to ensure there is oil between the meat and the pan. 5. Season back side with salt and pepper, then turn over and cook for an additional 2-3 minutes for medium-rare. Adjust cooking time to achieve your preferred doneness. Medium-well should be no longer than 5 minutes on each side. 6. Remove from the pan and allow to rest for 5 minutes on each side. 7. Serve with Balsamic Beets and Parsnip Puree and be sure to share with your friends 5

6 Paleo Parsnip Puree Yields: 8C, 3F 6 parsnips, peeled and chopped into uniform chunks ¼ cup lite coconut milk Black pepper, to taste 1. Place parsnips in a pot of cold water and bring to a simmer. 2. Cook until they become fork tender, and then strain them through a colander. 3. Place cooked parsnips into a food processor and puree until smooth. 4. Add coconut milk, Kosher salt and pepper and puree once again. Adjust consistency and season with salt and pepper to your liking. As always, this recipe is only a guideline. Be creative and season to your liking. You could always add a little Thai curry paste to give the parsnips a bit of a kick! Balsamic Beets with Marjoram Yields: *needs breakdown 2 large beets, roasted, peeled and diced 1 tablespoon fresh Marjoram, leaves pulled from stems 1 tablespoon aged Balsamic Vinegar, I used Villa Manodori 1 tablespoon Olive oil Black Pepper, to taste 1. Combine beets, Marjoram, vinegar and olive oil in a bowl and mix well. 2. Season with Kosher salt and pepper to your liking. 6

7 Coco Choco Ice Cream with Banana and Mango Yields: 50C, 20F 8 Ripe Bananas, Peeled and Broken into pieces 8 Ripe Mangos, Peeled and Chopped Oz Bar of Dark Chocolate, Chopped 1 Cup Whole Coconut Milk 1. Combine bananas, mango and coconut milk in a food processor and blend until smooth. 2. Add chocolate and pulse until chocolate is broken into desired sized chunks. 3. Divide into 2 cup portions and freeze. This recipe yields approximately 10 portions. 4. Freeze and Enjoy! Because of the low fat content (compared to regular ice cream), these will freeze hard, like ice. So, it is best to pull them out of the freezer 15 minutes before you eat them. As always, this recipe is only a guideline. It is best to keep bananas in the mix for their texture, but be creative with the rest 7