MEAL PLAN 16.22 Recipe Compilation June 1st, 2016 Cinnamon Infused Short Ribs with Butternut Squash Yields: 8 4 block portions 3 pounds boneless short ribs 10 Cups Butternut Squash, medium dice 2 Large Onion, large dice 3 Cups Tomatoes, diced 10 Cloves garlic, minced 3 Tablespoons Kosher Salt 2 Teaspoons Freshly Ground Black Pepper 1 6oz. can tomato paste ¼ cup olive oil 4 Bay Leaves 4 Cinnamon Sticks 1. Combine all ingredients, except bay leaves, in your slow cooker crock. 2. Tuck bay leaves in on the sides. 3. Cook for 10-12 hours on low or 8-10 hours on low, or until beef is as tender as in the video. 4. When complete, season one last time with salt and pepper. 5. Eat immediately, or portion out into containers and refrigerate for up to one week or freeze for up to 6 months. 1
Chipotle Bison Chili with Butternut Squash Yields: 22.5P, 45.5C, 27F 42 oz. butternut squash, large dice 8 cups onions, large dice 12 cups mixed bell peppers, large dice 4 cups tomato puree 4 cups diced tomatoes in juice ¾ cup fresh garlic, minced 3 tablespoons olive oil 2 ½ pounds ground bison 2-3 tablespoons chili powder, or to taste 1 tablespoon ground cumin, or to taste 1 teaspoon chipotle powder or 2 chipotle chiles in adobo 3 tablespoons kosher salt, or to taste 2 teaspoons black pepper, or to taste 1. Preheat an 8 quart stock pot over medium-high heat. 2. Add the olive oil, chili powder and ground cumin and stir to toast the spices. 3. Add the minced garlic and stir to incorporate. 4. Season the top side of the bison with half of the kosher salt and pepper and add to the pot, seasoned side down. Season the top side with the other half of salt and pepper and begin to break it into chunks incorporating the garlic/spice/oil mixture. Cook for 1 minute. 5. Add the onions to the pot and stir. Season with salt. Then, add the butternut squash and stir to incorporate. Cover the pot to aid in cooking and steam the squash. Cook for 10 minutes. 6. Remove lid, stir, season with salt and add the peppers. Lid the pot once again and cook for 10 minutes longer. 7. Remove lid and add tomato product. Stir to incorporate and bring to a simmer. 8. Once simmer is achieved, turn off the heat and season one last time with salt, chili powder, cumin and chipotle powder or chipotle chiles. 9. Portion out into 11, 3-block portions. Refrigerate for up to one week or freeze for up to 6 months. Bon Appetit! 2
Ingredient List for the meatballs: Chianti Braised Short Ribs Yields: 53P, 18C, +/-18F 4 pounds boneless short ribs (from Costco), patted dry with paper towel 1 bottle of Chianti Olive oil, as needed 5 cloves garlic, minced 1 small red onion, small dice 3 sweet potatoes, roasted, skin removed and pureed Water as needed 1. Heat olive oil in a cast iron skillet over high heat. Season top side of short ribs with kosher salt and place season side down into hot oil. Season top side with kosher salt. 2. Sear ribs on all sides until well caramelized, this is called a hard sear (you may need to do this in batches as not to overcrowd the pan). 3. Preheat oven to 275 F. 4. When all ribs have a hard sear, transfer to 9x13 baking dish or 4 hotel pan. Cover the ribs with the bottle of Chianti, sprinkle red onions and garlic over the top. Cover pan tightly with aluminum foil and place in the oven. 5. Cook for 90 minutes, then turn the ribs over, checking for tenderness. If the pan appears to be drying out, add some water so that the ribs are at least half immersed in liquid. Return to oven and repeat the process every 30 minutes until they are fork tender, but not falling apart. 6. Place 2 healthy scoops of sweet potato puree onto a plate and top with a short rib, spoon a little of the pan juice over the top and Boom! A meal fit for a king! 7. Properly store remaining ribs in your refrigerator for one week or freeze for up to 6 months. 3
Breakfast Gallimaufry Yields: 3 5P, 3C, 9F Block Servings 1 Pound Ground Beef 5 Eggs 1 Roasted Sweet Potato, roughly chopped 1 Roasted Onion, roughly chopped 1 Poblano Pepper, seeded and roughly chopped 12 Mushrooms, roughly chopped 10 Cloves Roasted Garlic 1 Serrano Pepper, roughly chopped 3 Handfuls Spring Mix 15 Cherry Tomatoes, halved 1 Lemon Juiced 3 Tablespoons Olive Oil Kosher Salt, to taste Black Pepper, to taste Ground Red Chili, to taste 1. Heat 1 Tablespoon Olive Oil in a large sauté pan over high heat until it flows like water. 2. Spread Ground Beef on a plate and season top with Salt, Pepper and Chili. 3. Place seasoned side down into the pan and then season the top with Salt, Pepper and Chili. Allow to cook 3-5 minutes while you prepare your other ingredients. 4. Use a wooden spoon or rubber spatula to break up Ground Beef allowing it to cook on all sides. 5. Cook for 3 additional minutes, then add Sweet Potatoes, Onions, Poblanos, Mushrooms, Garlic and Serrano. 6. Stir or toss well to incorporate all ingredients and then allow to cook for 3-5 minutes longer while you whisk your eggs. 7. In a medium sized mixing bowl, whisk eggs until yolk and white are indistinguishable. Uniform, frothy and airy are good terms to describe a well beaten egg. 8. Pour eggs over meat and vegetable mixture and allow to cook, stirring occasionally, until the eggs have set and are no longer runny. While they are cooking, prepare your spring mix. 9. In a large mixing bowl, combine Spring Mix, Lemon Juice and remaining Olive Oil and season with Salt and Pepper to your liking. Toss lightly with your hand, making sure to not squish the tender lettuce leaves. 10. Once Eggs are done and Spring Mix is dressed/tossed, it s time to plate. 11. Scoop 1/3 of gallimaufry mixture onto a plate, top with Spring Mix and Cherry Tomatoes and dig in!!! 4
Coco Choco Ice Cream with Banana and Mango Yields: 0P, 50C, 20F 8 Ripe Bananas, Peeled and Broken into pieces 8 Ripe Mangos, Peeled and Chopped 1 3.5 Oz Bar of Dark Chocolate, Chopped 1 Cup Whole Coconut Milk (20F) 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 Beef Tongue Tacos Al Pastor Yields: 10P, 4C, 96F 1 Beef Tongue 4 Bay Leaves 2 Tablespoons Kosher Salt 2 Quarts Cold Water ½ Pineapple, Diced into ¾ cubes 1 Large Yellow Onion, julienned 2 Tablespoons Fresh Garlic, minced 3 Tablespoons Chili Powder ½ Bunch Cilantro, roughly chopped Juice of 2 Limes Kosher Salt, to taste 5
(Beef Tongue Tacos) 1. Place beef tongue in a ½ hotel pan with cold water, bay leaves and salt. Cover with foil and bake at 350 F for 5 ½ hours until tender. 2. Remove tongue from the oven and allow to cool in braising liquid for at least 30 minutes or as long as overnight in the refrigerator. 3. Remove tongue from braising liquid and peel the skin from the meat. Discard the skin. 4. Dice the tongue meat into 3/4 cubes and place a large sauté pan over high heat. 5. Pour olive oil into pan and heat until it runs like water when the pan is tilted back and forth. 6. Add minced garlic to oil and sauté/stir for 20-30 seconds. 7. Add diced tongue meat and onions to pan and season with salt and chili powder. Sauté meat and onion mixture to mix well and then allow mixture to cook for 3-5 minutes, stirring occasionally. 8. Add pineapple chunks and cook for 3-5 minutes longer. 9. Season with salt, lime juice, and half of chopped cilantro, toss a few more times, and then remove from heat and plate. 10. Top with remaining cilantro and serve as individual tacos or on a large platter as a communal offering. Enjoy with fresh corn tortillas or lettuce wraps. 11. Bon Appetit!! Massie Mayo *if needed, if not change 1 to 0 on second tab of grocery list spreadsheet 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
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