MEAL PLAN 16.18 Recipe Compilation May 5th, 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
PALEO EXPRESS 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!") 2
Butternut Squash Lasagne 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. 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! 3
Massie Mayo *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 Chunky Chipotle Chili Colorado Yields: 27P, 27C, 27F 1.5 pounds ground turkey 1 small Walla Walla onion, diced 4 cloves fresh garlic, diced 1/2 bag of fresh Nopal cactus (can substitute jarred Nopal or diced celery), diced 1/2 red bell pepper, diced 1 poblano/pasilla pepper, diced 1 can diced tomatoes 1 can chunky tomato puree Ground cumin, as needed Chipotle powder, as needed Kosher salt, as needed Avocado, chopped to garnish Red onion, chopped to garnish Jalapeño, chopped to garnish 4
(Chili CO) 1. Season ground turkey with ground cumin, chipotle powder, and kosher salt. 2. Add olive oil to preheated pot and place ground turkey (seasoned side down) to pot. 3. Season top of ground turkey and let cook. Break up ground turkey. 4. Push turkey to one side of pot and add onion and garlic and allow to cook separately for 2 minutes. Fold together and add cactus (or substitute). 5. Add red bell pepper and poblano/pasilla to pot with a little more kosher salt. 6. While cooking prep your garnish items. I used avocado, red onion and jalapeño. 7. Once peppers have heat on them add can of diced tomatoes and can of chunky tomato puree. 8. Finish chili with garnishes and enjoy! Jalapeño Mango Pork Tenderloin Yield: 18 Protein, Carb and Fat Blocks 1 pork tenderloin (20oz.), silver skin removed, cut into 1-2 chunks 2 mango, peeled and Asian Bias Cut (ABC) 1 onion, julienned 2 tablespoons olive oil 2 red bell peppers, julienned 1 poblano/pasilla pepper, julienned 3 sprigs fresh mint leaves, pulled from stems and left whole 2 tablespoons maple syrup ½ jalapeño, Asian Bias Cut (ABC), use more or less depending on desired heat Kosher salt and freshly ground black pepper, as needed (Jalapeno Mango Pork Tenderloin) 1. Heat a large saute pan over high heat. When it is approximately 350, add a drizzle of olive oil, season the pork with salt and pepper, and place pork, seasoned side down, in oil. Season the top side of the pork, add the onions to the pan and leave the pork untouched so that it has a chance to caramelize in the pan. 2. After 90 seconds, give the pork and onions a toss/stir. Then, add the red bell and Poblano peppers. Toss to mix well, then allow to cook. 3. After 90 seconds, add the mango and mint and toss/stir to incorporate. Allow to cook for 60 seconds, then add the maple syrup and jalapeño and toss once again. 4. After 60 seconds, cut the heat, give it one last seasoning with salt and pepper and Poila! You re done! It doesn t get much easier than that, does it? 5. Share with your friends and Tanoshimu! (Japanese for "enjoy!") 5
Prosciutto & Apple Crusted Salmon with Whittled Asparagus Yields: 5P, 2C, 9F 6 ounce portion of Alaskan King Salmon 2 slices Prosciutto (procure from deli if possible, freshly sliced is best) 16 large asparagus spears, whittled 6 thin apple slices 3 tablespoons shallots, roughly chopped 3 lemon wedges, juiced and zested 3 tablespoons olive oil Kosher salt, to taste Freshly ground black pepper, to taste Chili powder, to taste 1. Heat 1.5 Tablespoons of Olive oil in a 10 (25cm) sauté pan over medium high heat until oil runs quickly when pan is tilted back and forth. Then, add shallots and toss or stir with spoon for 15 seconds. 2. Add Asparagus to Shallots and toss once again, season with salt, pepper and chili, cover with a lid and reduce heat to medium low. Cook for 5-7 minutes or until Asparagus reaches desired doneness. Remove from heat. 3. While Asparagus is cooking, prepare Salmon by laying three apple slices over the top side of the filet. 4. Cover Apples and Salmon with Prosciutto so that half of each Prosciutto slice is draping off of the edge, then flip Salmon/Apple/Prosciutto bundle over. 5. Lightly salt the exposed, underside of Salmon, then cover with 3 remaining Apple slices and wrap with remaining Prosciutto. Salmon is now ready for searing. 6. Preheat Oven to 400 F (205 C) and start a 6-10 (15cm-25cm) Saute Pan over Medium- High heat. 7. Once sauté pan is preheated, add remaining Olive Oil and Salmon/Apple/Prosciutto bundle to pan, seam side down. 8. Cook on the first side for one minute, lifting the Salmon after 30 seconds to check the sear and redistribute the Olive Oil under fish. After 60 seconds, flip the Salmon and then place sauté pan in the preheated oven. 9. Cook approximately 5 minutes or until the Salmon reaches an internal temperature of 120 F (49 C). Then, use an oven mitt or terry cloth to remove the pan from the oven. 10. Place the Whittled Asparagus on the center of a dinner plate, top with Salmon and finish with Lemon Zest. 11. Enjoy! The goal of this recipe is to cook some amazing tasting food! Furthermore, see if you can hone your skills and prepare the Asparagus and Salmon so that they are done at the exact same time... This is the name of the game in a restaurant. 6