MEAL PLAN 16.6 Recipe Compilation February 10th, 2016 Beef and Butternut Braise Yields:18P, 18C, 0F 2 Pounds Grass Fed Beef Stew Meat 4 Cups Butternut Squash, medium dice 1 Large Onion, large dice 3 Large Carrots, large dice 4 Stalks Celery, large dice Kosher Salt, to taste Black Pepper, to taste 1 28oz. Can Diced Tomatoes 1 15oz. Can Crushed Tomatoes or Sauce 2 Bay Leaves 1. Place butternut squash in the bottom of a large mixing bowl. 2. Throw stew meat on top of squash and season with salt and pepper to taste. 3. Add carrots, celery and onion to the bowl and season again to taste. 4. Add diced tomatoes and crushed tomatoes and toss all ingredients until uniformly combined. 5. Pour mixture into a slow cooker or hotel pan and add bay leaves. Cook in the slow cooker on low for 8 hours, or in the hotel pan, covered with foil, at 290 F for 8 hours. 6. Eat at once or portion into containers and refrigerate for up to a week or freeze for up to 6 months. 1
Butternut Squash Lasagna 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. 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. 2
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! Super Radical Chicken and Potatoes Yields: 40P, 23C, 0F 2 whole chickens (~3.5 pounds each), quarted with a cleaver 2.5 pounds waxy, red potatoes (or sub sweet potatoes), large dice 1.5 (~18oz.) onions, large dice 4 heaping tablespoons or 1/3 cup Super Radical Rib Rub Fresh cilantro sprigs to garnish. 1. Combine all ingredients, except cilantro, in a large mixing bowl and mix well to coat with rib rub. 2. Transfer chicken and potatoes into a 6 quart slow cooker and cook on high for 6-7 hours or low for 11-12 hours. 3. Pour cooked chicken and potatoes into a 2" hotel pan and cool completely. Then, portion out into 8 portions, divide up the potatoes evenly and distribute the nice meat jelly into each container. Garnish with fresh cilantro and refrigerate for up to 5 days or freeze for up to six months. Lime Seared Skirt Steak with Avocado Pico Yields:10P, 4C, 16F 12 oz. skirt steak Kosher salt, to taste Olive oil spray, as needed 2 limes, rolled and halved 2 large tomatoes, fleshed out and small diced ¼ bunch fresh cilantro, chiffonade ¼ red onion, small diced 2 cloves garlic, smashed into a paste ½ jalapeño, minced with seeds and membranes included for extra spice 2 avocadoes, small diced Juice of 3 limes Kosher salt and freshly ground black pepper, to taste 3
(skirt steak) 1. Heat a grill or grill pan over high heat. 2. Season one side of skirt steak with Kosher salt and spray with olive oil spray. 3. Place seasoned side down on the grill pan and cook for 1 minute, then squeeze one half of lime juice on upper side of steak and cook for one minute longer. 4. Rotate steak 90 to achieve a nice, diamond shaped grill mark. Squeeze another half of lime over top side, then season with salt and cook for 1 minute longer. 5. Turn steak and admire your awesome grill marks. Repeat above process with remaining lime halves while rotating steak once more. Then, remove steak to from grill pan and allow to rest. 6. Prepare avocado pico by combining all remaining ingredients in a mixing bowl. Mix well and season with Kosher salt and pepper to your liking. 7. Once steak has rested for five minutes, slice across the grain on a bias as shown in the video. 8. Fan steak out on a serving plate and top with avocado pico. 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!") 4
Sesame Orange Peel Chicken Yields: 20P, 16C, 21F Ingredient List for Chicken: 1 ¾ pounds chicken breast, boneless/skinless, sliced into cutlets (20P) 1 tablespoon Sriracha 2 teaspoons toasted sesame oil (6F) 1 tablespoon Tamari (wheat free soy) or coconut aminos 1 teaspoon sesame seeds 1 small handful fresh cilantro, roughly chopped 2 tablespoons maple syrup (3C) 1. Combine all ingredients in a mixing bowl and mix well. Place in the fridge and allow to marinate while you prep your veggies. Ingredient List for sauce: 1 cup water 2 tablespoons Tamari or coconut aminos ¼ cup maple syrup (6C) 2 tablespoons arrowroot (2C) 1 tablespoon sriracha 1. Combine all sauce ingredients in a mixing bowl and whisk until well incorporated. Ingredient List for Veggies: 2 cups onion, julienned (2C) 2 cups celery, ABC (Asian Bias Cut) (1C) 2 cups zucchini, ABC (1C) 2 red bell peppers, ABC (1C) Peel of 2 oranges, ABC 1 tablespoon olive oil, for sautéing (9F) 2 teaspoons toasted sesame oil, for sautéing (6F) 1 handful fresh cilantro, for finishing Sesame seeds, for garnish 5
Preparation instructions: (Veggies for Sesame Chicken) 1. Heat a 14 sauté pan over high heat and add olive oil. 2. When pan and oil are hot, place marinated chicken breasts in oil and cook for 2-3 minutes. 3. Turn breasts over and cook for 2-3 additional minutes. Remove to a bowl using the lasts breasts to sop up/clean the fond from the pan. 4. Add sesame oil to pan and when it is hot, add onions, celery, zucchini, peppers and orange peel. 5. Sautee veggies for 6 minutes tossing every 90 seconds. 6. While veggies are cooking, slice chicken into strips, then, at the 6 minute mark, add the chicken back to the pan and toss. 7. Whisk the sauce mixture once again and add it to the pan. Stir to incorporate and watch the arrowroot thicken. 8. Bring to a simmer, season one final time as you see fit. Add fresh cilantro, toss once more and plate. Garnish with sesame seeds and Poila! 9. Serve family style or portion into containers and refrigerate for up to one week or freeze for up to 6 months. 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 6