MEAL PLAN 17.5 Recipe Compilation February 1st, 2017 It s Not Gourmet, Bro! Beef Tongue Pot Roast Yields: 56P, 22C, 0F 6 pounds beef tongue 1 cup garlic cloves 10 cups Mire Poix, rough cut/large dice (5 cups onion, 2.5 cup carrot, 2.5 cup celery) 3 cups tomato sauce 1 cup water 1.5 cups white wine Kosher salt, to taste Black pepper, to taste 6 Bay Leaves Truffle oil, for finishing (optional) Italian Parsley, for garnish (optional) 1. Combine all ingredients (except truffle oil and parsley) in the crock of your slow cooker. 2. Cook on high for 7 hours or low for 10-12 hours (until beef is pork tender). 3. Remove tongue and peel immediately, or cool entire mixture and peel tongue when cold. 4. Cut tongue into 1 cubes and fold back into veggie mixture. 5. Finish with truffle oil and Italian parsley and eat with your friends, or, portion out and stock your Paleo Bank Account. 1
Shrimp and Sausage Stuffed Zucchini Yields: 16P, 3C, +F if you add the mayo 3 zucchini, cut in half the long way and scooped out 1 egg 12oz, hot Italian sausage 12oz wild caught shrimp, roughly chopped Salsa Chipotle(recipe below), Massie s Mayo(recipe on page 7) and fresh Cilantro as garnish 1. Place zucchini boats on a foil lined sheet pan and season with kosher salt, pepper and olive oil. 2. Roast in a preheated 350 F oven for 10 minutes. 3. While zucchini boats are roasting, mix one egg, 12 ounces hot Italian sausage, and 12 ounces roughly chopped wild shrimp in a mixing bowl. 4. Remove zucchini from the oven and stuff with shrimp and sausage mixture. 5. Return the pan to the oven and roast for 15 minutes or until the stuffing reaches an internal temp of 165 F. 6. Transfer stuffed zucchini to individual plates, or a large platter if you're serving family-style, top with salsa chipotle, mayo, and fresh cilantro and enjoy! Salsa Chipotle Yields: 5C 7oz. Can of Chipotle in Adobo 14oz. Crushed Tomatoes 1 Medium Onion, large dice Juice of 2 Limes 1 Handful Fresh Cilantro, rinsed (approximately half of one large bunch) 10oz. Water 1.5 Teaspoons Kosher Salt (to taste) 1. Combine all ingredients in a blender and blend on high until smooth. 2. Tone down heat by adding more lime juice or tomato product. 3. Season with Kosher salt to your liking. 4. Refrigerate for up to two weeks, or freeze for up to six months. 2
Scallion Thai d Chiang Mai Cabbage Wraps Yields: 32P, 8C, 80F 2.5 pounds ground turkey 2 Granny Smith apples, peeled and shredded White section of 2 bunches of scallions, thinly sliced 6 stalks celery, small dice 2 tablespoons fresh ginger, minced plus 6 slices fresh ginger 4 tablespoons fish sauce (3 for the meat mixture and 1 for braising liquid) 1 teaspoon black pepper, freshly ground 1 teaspoon kosher salt 2 cans coconut milk (15 oz.) 4 lime leaves, torn 2 stalks lemongrass bashed to release flavor and cut into 3 sections 2 Thai chiles, cut in half lengthwise 10 large cabbage leaves, blanched and shocked 2 bunches worth of green sections of scallions, blanched and shocked One handful each, fresh mint, basil and cilantro. Drizzle of honey 1. Combine turkey, apples, celery, scallions, minced ginger, 3 tablespoons fish sauce, kosher salt, and black pepper in a large mixing bowl and mix well. 2. Lay out a cabbage leaf and place approximately 6 oz. of meat mixture in the center. Fold cabbage over, tuck in ends and roll up. 3. Place a blanched green scallion portion on the cutting board and spread it out. Place cabbage roll in the center, wrap with scallion and tie in a double knot. Repeat the process with remaining meat mixture, cabbage and scallions placing each wrap in the crock of your slow cooker as you go. 4. Top with coconut milk, ginger slices, lemongrass, lime leaves, 1 tablespoon fish sauce, and Thai chiles. 5. Cook on high for 6 hours. 6. Remove wraps and portion out into 16 ounce containers. Fold fresh herbs into the braising liquid and distribute into the containers with the wraps. Finish with a drizzle of honey. 7. Share with your friends and enjoy! 3
Lemon Ginger Chicken Soup Yields:40P, 30C, 9-18F 3 pounds chicken thigh meat, diced 8 cups onion, diced 4 cups celery, diced 4 cups carrots, diced ¾ cup garlic, minced 1 cup ginger, minced 2 cups fresh basil, chiffonade 3 lemons, juiced 4 quarts of chicken stock Olive oil, as needed Kosher salt & black pepper, to taste 1. Preheat soup pot, add olive oil and 1/3 of garlic and ginger. 2. Season chicken with kosher salt and black pepper and put into the pan. 3. Roll and slice basil, add to the pot. 4. Transfer the ingredients to an alternate container. 5. Add the remainder of the garlic and ginger to the pot. 6. Stir in mire poix (carrots, onions and celery) and salt on lower heat. 7. Cover to steam 8. Remove the lid, add chicken mixture back to sear. 9. Add the lemon juice into the pot. 10.Pour in the chicken stock and lower the heat to a simmer. 11.Season once again and serve. 12.Plate and Enjoy! Portion out any leftovers and refrigerate for up to one week or freeze up to 6 months. 4
Kelp Noodle Curry Yields:16P, 8C, 30F 4 5oz chicken breasts, boneless/skinless, halved into cutlets 1 zucchini, ABC (Asian bias cut) 1 red onion, julienne 4 stalks celery, ABC 1 bell pepper, julienne 1 poblano pepper, julienne 3 cups broccoli, blanched and chopped 3 tablespoons fresh ginger, minced 2 tablespoons garlic, minced 2-3 tablespoons red curry paste 2 bags kelp noodles, rinsed and chopped 1 can lite coconut milk 2 tablespoons olive oil or coconut oil 3 cups chicken stock Kosher salt, to taste Black Pepper, to taste Red Chili, to taste Preparation Instructions for Curry/noodle portion: 1. Place a large sauté pan over high heat, add olive oil and heat until oil shimmers. 2. Add ginger and stir for one minute, then add garlic and stir for another minute. 3. Add zucchini, onions, and celery and stir or toss to coat well with oil, garlic, and ginger. Cook for 3 minutes. 4. Add peppers and stir to toss, then cook for an additional 5 minutes. 5. Add kelp noodles, broccoli, chicken stock and coconut milk and bring to a simmer while stirring occasionally. 6. Once liquid has reached a simmer, remove 1 cup to a small bowl and whisk in the red curry paste until uniform. Then, pour this mixture back into the pan and stir well. 7. Bring back to a simmer and cook until kelp noodles soften. Then add chicken, adjust flavor with salt and pepper (and lime, Sambal, Fish Sauce, etc ), and serve. Bon Appetit!! Preparation Instructions for Chicken Breasts: 1. Place a large saute pan over high heat, add olive oil and heat until oil shimmers. 2. While the pan is heating, dry your chicken breasts with paper towels and then season the top of them lightly with salt, pepper and chili. 3. Add chicken to the pan, seasoned-side-down, and cook for 1-2 mintutes while covered with a lid. 4. While the chicken is cooking, season the back side with salt, pepper and chili, keeping in mind that the breasts have been divided in two and the surface area has doubled. Because of this, you won t need as much seasoning. 5. Turn Chicken cutlets over and cook for an additional two minutes. 6. Add chicken to Curry/Noodle Portion, stir well, and adjust seasoning as described above. 5
Corned Beef and Cabbage Breakfast Skillet Yields: 38P, 5C, 0F Ingredients: 1 package corned beef round, cooked in slow cooker as per package directions for 12 hours, shredded 1 large yam, medium dice Water, as needed ½ green cabbage, stem removed, julienned Kosher salt, as needed Black Pepper, as needed 14 eggs 3 scallions, green portion, Asian bias cut 1. Once yams are al dente, add olive oil and cabbage to pan. Season with salt and pepper and cover again with lid or foil. Cook until yams are caramelized and cabbage is cooked down. Add another squeeze of olive oil. 2. Sprinkle the yam/cabbage mixture with shredded corned beef and crack the eggs over the top. Sprinkle top of eggs with more corned beef. Cook until egg whites are set and yolks cooked halfway through from the bottom. Use water to help this process by pouring some in between the eggs every so often. The steam from the water will speed the cooking process. 3. Season the tops of the eggs with black pepper (If you prefer yolks well done, cover the pan with a lid or foil and cook a few minutes longer). 4. Top skillet with scallions and serve family style. Portion out any leftovers and refrigerate for up to 5 days. 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 6
(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. Stores in the fridge for 2-3 weeks 7