MEAL PLAN 16.10 Recipe Compilation March 9th, 2016 It s Not Gourmet Chicken Paisano s Yields: 36P, 34C 1 chicken (3-4lb) 5 links Italian sausage (or turkey sausage) 8 cups sweet potatoes or yams, thick julienned 4 cups onions, julienned 4 cups red bell peppers, julienned 2 cups pepperoncinis, sliced 2 cups cherry peppers, sliced Kosher salt, to taste (approximately 1 tablespoon) Black pepper, to taste 1 quart chicken stock 1. Place sausage in the bottom of a 6 quart crock pot. 2. Mix all veggies in a mixing bowl, then place 1/4 of them over the sausage. 3. Season chicken with salt and pepper, inside and out, and place on top of sausage and veggies. 4. Pour remaining veggies over the top of the chicken and season with salt and pepper. 5. Pour chicken stock over the top, cover with a lid and cook on high for 7 hours, or low for 10-12 hours. 6. Allow to cool for a bit, then pour onto a hotel pan or sheet pan. 7. Remove sausage to a cutting board and slice. 8. Portion out chicken into containers, then divy up veggies, sausage and sauce among containers. 9. Poila! Share with your friends, make a deposit into your bank account, or eat immediately! 1
Guajillo Coffee Rubbed Ribs With Balsamic Peach Compote Yields:74P, 14C, 3F 3 racks of ribs (approximately 10lbs) 60 grams coffee grounds (1/4 cup) 25 grams guajillo powder (about 1.5 Tablespoons) 25 grams kosher salt (about 1.5 Tablespoons) 20 grams garlic powder (about 4 teaspoons) Balsamic Peach Compote 1. For prep: Preheat oven to 350F, line a half sheet pan with foil, rinse ribs under cold water, and set aside a 2 inch hotel pan for rubbing. 2. Weigh out coffee grounds, guajillo powder, kosher salt, and garlic powder. Mix spices until together until well uniform. 3. Transfer ribs to hotel pan, invert and score them vertically with a knife. 4. Coat ribs all over with the rub and transfer to the half sheet pan to put in the oven for 30 minutes. 5. After 30 minutes lower the oven temperature to 250F and let cook for 3 1/2 hours. Total cook time will be 4 hours. 6. While ribs are cooking, whip up the Balsamic Peach Compote 7. The ribs should reach 185F and let them rest for 10 minutes before slicing. Top with compote and enjoy! Balsamic Peach Compote 2 small onions, julienned 20 oz frozen peaches 3 tablespoons balsamic vinegar 1 teaspoon olive oil 1 tablespoon honey 10 sprigs cilantro, chiffonade pinch kosher salt 2
(peach compote) 1. Heat cast iron skillet or a braiser over medium high heat, place olive oil and onions and cook until they start to caramelize. 2. Add peaches and cook 2-3 minutes until they begin to thaw, then add balsamic vinegar. 3. Lower the heat and continue cooking until peaches begin to break down. Using a spoon, cut each peach in half and this will increase the liquid which will reduce into a syrupy consistency. Once this happens, add salt and honey and cut the heat. 4. Mix honey in well and transfer mixture to a sheet pan and place in fridge to cool completely. After mixture is cooled, fold in cilantro and place in a jar to store. 131 Grass Fed Tri Tip Yields: 20P, 10C, 50F 1 grass fed tri tip, mine is from 5280 Meats and weighed approximately 1.5 pounds Kosher salt, as needed Small drizzle of olive oil Chipotle Parsnip Puree 60 Second Guac 1. Heat a grill or grill pan over medium-high heat. 2. Season the fat cap side of the tri tip with salt, drizzle it lightly with olive oil and place it, seasoned side down on the grill. Season top side with salt. 3. Cover grill with a hotel pan or lid. Rotate meat every 2-3 minutes creating a new grill mark. Turn after two grill marks are made, and be sure to mark it on the sides as well. 4. Cook until it reaches an internal temperature between 120 F (Medium Rare-Rare) and 140 F (Medium Rare-Medium). 5. Allow meat to rest for 10 minutes before slicing across the grain. Pair with Chipotle Parsnip Puree and 60 Second Guac 3
Chipotle Parsnip Puree 6 parsnips, peeled and chopped into uniform chunks (8C blocks) ¼ Cup Coconut Milk (8F blocks) Kosher Salt, to taste Black Pepper, to taste 1 tablespoon chipotle puree 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 in a food processor and puree until smooth. 4. Add Coconut milk and chipotle, and puree one more time, then season with salt and pepper to your liking. 60 Second Guac 4 Medium-Sized Avocadoes, halved, skin and stem attachment removed ½ Yellow Onion (approximately ¾ cup), small dice ½ Bunch Cilantro, rough chopped/chiffonade 1 Lime, juiced 1 Garlic Clove, minced or smashed into a paste 1 Jalapeno, small dice Kosher Salt, to taste 1. Combine all ingredients in a large bowl or mortar and pestle and smash them to oblivion. 2. Season with Kosher Salt to your liking. 3. Enjoy! The goal with guacamole is to achieve a sour meets hot meets salty all carried by the amazing mouth feel of the sweet avocado. This recipe is a very basic approach to guacamole. You can be as creative as you d like and add anything from tomatoes to lettuce to mangoes. Get on with your bad self!! 4
Tom Yum Goong - Thai Shrimp Soup Yields: 8P, 4C 2 cups wild shrimp, peeled and deveined (size 21-25) (approximately 1 pound) 1 quart chicken stock Shells of peeled shrimp 8 cloves garlic, smashed in a mortar and pestle 2 Roma tomatoes, cut into 8 slices each 4 Kaffir lime leaves, stemmed and torn into pieces 10 slices fresh ginger 10 slices lemongrass, from the bottom 1/3 of the stalk 2 Thai chiles, split lengthwise (de-seeded if you don t want it spicy) 1 shallot, peeled and sliced thin 2 cups Shiitake mushrooms, stemmed and quartered Juice of 1 lime 4 squirts of fish sauce 1. Combine chicken stock and shrimp shells in a wok or stock pot and simmer for 5 minutes. Strain off and discard shrimp shells. 2. Add garlic, ginger and lemongrass to the stock and continue to simmer for 2 minutes, then add tomatoes, mushrooms, shallots and lime leaves. 3. Simmer until mushrooms are 85% cooked, then add the shrimp, lime juice, Thai chile and fish sauce and cook for one minute longer. 4. Cut the heat, dish it up and enjoy with your friends and family! 5
Honey Walnut Shrimp with Broccoli Yields: 20P, 20C, 19F 30oz. wild shrimp, peeled and deveined (20P) 3 cups yellow onion, small dice (3C) 16 cups raw broccoli, cut into large florets, blanched and shocked (8C) ¼ cup plus 1 tablespoon honey (8C) 10 cloves garlic, minced (1C) 1 Tablespoon Olive Oil (9F) ¼ Cup Walnuts (~12F) Kosher salt, to taste Freshly ground black pepper, to taste Sambal Chili Paste, for garnish Preparation Instructions for Broccoli: 1. Heat 1 gallon water in an 8 quart stock pot until boiling. While water is heating, set up a large bowl of ice water. 2. Once water boils, add the broccoli and a pinch of salt and stir. 3. Boil for 3 minutes, then strain and dump into ice bath. You can also use a spider web or mesh spoon to transfer broccoli straight from boiling water to ice bath. 4. Once broccoli has completely cooled, strain it and shake the colander well to remove any excess moisture. Preparation Instructions for Shrimp: 1. Heat a large sauté pan over high heat, add the olive oil, garlic and walnuts and stir/shake pan until garlic is lightly toasted, then add onions and season lightly with salt and pepper. 2. Lay shrimp out on a paper towel and season with salt and pepper. 3. When onions have cooked for 3 minutes, transfer them to a half sheet pan and set aside. 4. Remove pan to burner and add olive oil and shrimp, seasoned side down, to the pan and cook for 2 minutes. Then, turn shrimp and add the onion mixture back to the pan with the honey. 5. Cook 2-3 minutes longer or until shrimp are done to your liking. 6. Toss shrimp one last time, set up a bed of broccoli, serve shrimp on top and garnish with Sambal. Poila! 7. You can also portion this out into 5, 4-block portions and refrigerate for up to 5 days or freeze for up to 6 months. 6
Paleo Sweet Potacos Yields: 9P, 9C, 9+F 2 Sweet Potatoes, precooked (until a fork easily inserts into center) and cooled 1 Pound Taco Meat (Ground Beef, Carnitas, Pulled Pork, Chicken or Shrimp) 3 Leaves Romaine Lettuce, shredded ½ Onion, minced 2 Roma Tomatoes, small diced 1 Small Handful Fresh Cilantro, rinsed and chiffonade ½ Cup 60 Second Guac (recipe listed above w/tri-tip) ½ Cup Paleo Salsa Verde (see recipe below) 5 Cups Light Olive Oil, Coconut Oil or Lard 1. Heat oil in a high walled sauce pan over medium-high heat until approximately 350 F. 2. While oil is heating, cut sweet potatoes in half and scoop out center while leaving ¼ of flesh attached to the skin. Add scooped out center flesh to taco meat when heating. 3. Once oil is up to temp, gently drop skins in and monitor them to be sure they don t adhere to each other while cooking. Allow to cook for 5-10 minutes while making sure the oil temperature does not drop below 325. 4. While skins are frying, heat your taco meat in a separate pan and prepare/gather all topping ingredients and a plate for serving. Also, set up a baking rack over a paper towel which will be your landing pad for the skins when you pull them from the oil. 5. Once skins are crisp and lightly golden brown, pull them from the oil with tongs and place them on the baking rack. You are now ready to plate. 6. Place a gob of salsa verde on the plate where each potaco will rest. Then, press the shell into the sauce in order to fix the potacos to the plate. 7. Fill shells with taco meat and top with lettuce, guacamole, salsa verde, tomato, onion and cilantro. This would also be a good place for some salsa chipotle 8. Voila! You ve just made a tray of sweet potacos. Be to share with your friends and don t forget to smile Paleo Salsa Verde ½ Cup Massie Mayo ½ Jalapeño, minced with seeds and membrane included Juice of 1 lime 4 Sprigs Fresh Cilantro, chiffonade 1. Combine all ingredients in a bowl and season with Kosher salt and pepper if necessary. 7
Massie Mayo *(if needed) *if not needed change 1 to 0 on grocery list 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 (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 8