MEAL PLAN 15.51 Recipe Compilation December 23, 2015 Southwest Slow Cooker 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 2 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, as desired 1
1. Place bacon and garlic in the bottom of your slow cooker. 2. Combine onion, peppers, sweet potatoes, green chiles, and tomatoes in a large mixing bowl. 3. Season chicken inside and out with Kosher salt, pepper, chili powder and cumin. 4. Place two cups of veggie mix in 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 chicken in 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 10 hours. The meat will be fall off the bone tender at this point. 8. Scoop chicken, veggies and broth into bowls, garnish with fresh tomato, avocado and fresh cilantro. Bacon Wrapped Chicken Fingers Yield: 12P, 3C, 18F 2 large, boneless, skinless chicken breasts 1 red bell pepper 6 slices of bacon 1 jalapeño kosher salt pepper 3 tablespoons Massie Mayo 1 teaspoon honey 1 teaspoon pureed chipotle 4 sprigs fresh cilantro, chiffonade 1. Cut the red bell pepper and chicken breasts into 6 finger size slices. 2. Season chicken with kosher salt and pepper on both sides and place on red bell peppers. 3. Cut the jalapeño into 18 slices and place 3 slices on each piece of chicken. 4. Wrap each finger with a slice of bacon and perform the double tuck technique, where both ends of the bacon are tucked to ensure the bacon doesn t unravel when cooking. 5. Season fingers with a little more kosher salt and pepper. 6. Place fingers on grill, tucked side down, rotate occasionally and when they reach 165F take them off the grill. 7. While fingers are on the grill you can mix up a sweet chipotle mayo. Mix Massie Mayo, honey, and pureed chipotle in a bowl. 8. Once fingers are cooked, remove from grill, drizzle with sweet chipotle mayo, garnish with cilantro and enjoy! 2
Rosemary Roasted Sweet Potatoes Yield: 18C, 18F 4-5 Sweet Potatoes or Yams, skin on, cut in quarters then on a bias 3 Tablespoons Minced Garlic 1oz. Rosemary, pulled from twigs and minced finely Kosher Salt, to taste (approximately 3 large pinches) Black pepper, to taste (approximately 1.5 large pinches) 3 Tablespoons Olive Oil, or as necessary 1. Preheat oven to 350 F and line a half sheet pan with aluminum foil. 2. Combine all ingredients in a large mixing bowl and mix well/toss until potatoes are uniformly coated. 3. Pour seasoned potatoes onto the sheet pan and spread them out into a single layer. 4. Bake for 20 minutes and then remove from oven to turn over and add more olive oil if necessary. 5. Turn oven up to 400 F and return to oven for 20 additional minutes. 6. PALEO! They are done! 7. Enjoy with your friends and family. Eat them warm, cold, with a steak, with some ice cream, frozen as ice cubes in some sun tea, etc 8. I promise you that your friends will appreciate you sharing, I also promise you that they won t last long the potatoes, not your friends 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) 1 2/3 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 3
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 10-12 hours. 3. Eat immediately or portion out and refrigerate for up 5 days or freeze for up to 6 months. Tuscan Grilled Pork Chop Yields: Approximately 12 Balanced Blocks 18 oz. thick cut, bone in pork chop or 16oz. boneless. Kosher salt, to taste Black pepper, to taste Olive oil, to taste and ¼ for frying basil leaves (optional) 3 Roma tomatoes, diced 10 basil leaves, chiffonade plus 4-6 large basil leaves left whole for frying (optional) 1 ½ teaspoons balsamic vinegar 1 ½ tablespoons capers, drained 2 small cloves of garlic, pasted 2 dashes Worcestershire 2 cup parsnip puree (see recipe below) 1. Heat a grill or cast iron grill pan over high heat until approximately 350 F. 2. Pat your pork chops dry with a paper towel, then season the top side with kosher salt, pepper and a drizzle of olive oil. When the grill pan is hot, place the chop/s, seasoned side down on the grill. Then, season the top side. Allow to cook while you prepare the tomato salad. 3. In a medium sized mixing bowl, combine tomatoes, capers, garlic, chiffonade of basil, balsamic vinegar and a drizzle of olive oil. Mix well until uniform, and then taste the salad. Adjust the seasoning with kosher salt, pepper and/or balsamic. Set aside. 4. Check in on the pork chop/s and give them the first rotation, which should be 45 offset from the first grill marks. Allow the pork to cook while you heat the parsnip puree and fry your basil leaves. 5. Reheat the parsnip puree in a small sauté pan adding a little water if necessary. Once hot, cut the heat and set aside. 6. To fry basil leaves, add ¼ inch of olive oil to a sauce pan and heat to 350. Then drop leaves in one at a time and use a pair of tongs to submerge them. Leaves are done when bubbles subside, even though they may not look transparent. Remove them from the oil and set aside on a paper towel. They will continue to become translucent as they rest. 7. Check in on your pork chop, flipping it, topping it with a few dashes of Worcestershire, rotating it as you did on the first side and cooking it to the temperature you like. I like mine cooked medium-rare-medium, which is around 130-140 F. If you are afraid to get sick, then cook to 165, but if you are sourcing your pork properly, this is not an issue. You can always remove the chop/s from the grill and finish them in the oven. 4
8. When pork is done to your liking, remove it from the heat and allow to rest for 5 minutes. 9. To plate, place a pile of parsnip puree on your plate, lean the chop/s on it, top it with the tomato salad and garnish with the fried basil leaf. If there is not room up top to stick the leaf in the parsnips, you can easily make a small slit in the chop and insert leaf there. 10. When you are finished, dig in and smile because you are the epitome of a Culinary Ninja!!! Paleo Parsnip Puree 6 Parsnips, peeled and chopped into uniform chunks ¼ Cup light Coconut Milk Kosher Salt, to taste 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 in a food processor and puree until smooth. 4. Add Coconut milk, salt and pepper and puree once again. Adjust consistency and season with salt and pepper to your liking. (just like I do in the video). Cameraman Special Steak Fajitas Yield: 30P, 10C, 0F 2.25 pounds New York strips or steak of your choice, cut into strips 4 carrots, Asian bias cut 1 onion, julienne 1 bell pepper, julienne 10 cloves garlic, smashed and chopped 4 poblano/pasilla peppers, roasted, peeled, seeded and sliced into strips 3 Roma tomatoes, cored and julienned Olive oil, as needed Kosher salt, to taste Black pepper, to taste Water, as needed 5
1. Heat two large sauté pans over high heat, add olive oil, carrrots, onions and garlic. Toss/stir to incorporate well, season with salt and pepper and cook for 2 minutes, tossing occasionally. 2. Add green bell peppers and a little bit of water and cook until carrots are al dente. Season one more time with salt and pepper, then transfer veggies to a serving platter. 3. Return pans to the stove and add olive oil to the pan. Season the steak with salt and pepper and add to oil, seasoned side down. Season the top side of steak with salt and pepper. 4. Cook for 60-90 seconds until the meat in contact with the pan is caramelized nicely. Turn meat so raw side is now in contact with pan, then add poblanos and tomatoes. 5. Toss a few times, season one last time, then pour over veggie mixture on serving platter. 6. Whip up with a 60-second guac and serve with lettuce for some killer steak fajitas. Call your enemies, invite them over and turn them into friends with your Culinary Ninja skills. Massie Mayo *(if needed) *if not needed change 1 to 0 on grocery list Yields: 2 Protein Blocks, 288 Fat Blocks 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 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 6