MEAL PLAN 17.6 Recipe Compilation February 8th, 2017 It s Not Gourmet - Southwest 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 3 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 1
(SW Chicken) 1. Place bacon and garlic in the bottom of your slow cooker. 2. Combine onion, peppers, sweet potatoes, green chiles, and crushed tomatoes in a large mixing bowl. 3. Mix Kosher salt, pepper, chili powder and cumin in a small bowl. Season chicken inside and out with seasoning. 4. Place two cups of veggies in the 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 in the 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 10-12 hours. The meat will be fall of the bone tender at this point. Ingredients: Chicken Wings with Paleo Ranch Yields: Wings: 12P, 6C, 9-18F Ranch: 288F 12 chicken wings 1 tablespoon garlic powder Kosher salt, to taste Black pepper, to taste 1 lemon, juiced 1-2 tbsp. Ghee or grass-fed butter Tabasco sauce ½ bunch flat leaf Italian parsley, rough chopped, to garnish 8 carrots, peeled, cut into sticks ½ head of celery, cut length-wise into sticks Ingredients for Paleo Ranch: 1 whole egg, plus one egg yolk 2 tablespoons garlic powder 1 tablespoon red wine vinegar 2 cups olive oil 1 lemon, juiced ½ bunch flat leaf Italian parsley 1 dash Tabasco sauce Kosher salt, to taste Pepper, to taste 2
(Wings) 1. Preheat oven to 350 F. 2. Place chicken wings in a large mixing bowl, toss with salt, pepper, and garlic powder and place on a foil lined sheet pan. 3. Place sheet pan into oven and bake until internal temperature is 180-185 F. 4. In a food processor or using an immersion blender, add egg and yolk, salt, pepper, garlic powder, red wine vinegar and pulse until evenly mixed, taste. 5. Slowly add olive oil until it reaches the desired consistency. 6. Add parsley, lemon juice, tabasco sauce, and continue to pulse. Taste, and add more seasonings until you reach your desired taste. Set aside. 7. Once chicken wings are cooked, remove from oven and place into a large mixing bowl. Add lemon juice, tabasco sauce, ghee, and Italian parsley, toss to coat. 8. Using a large serving platter, plate carrots and celery sticks, ranch dressing, and chicken wings. Serve immediately and enjoy! It s Not Gourmet, Bro! Beef Bourguignon Yields: 30 Protein, 21 Carb Blocks 3 lbs beef stew meat Kosher salt and black pepper, to taste 3/4 cup garlic, minced 1/2 lb bacon 1 large onion, large dice 2 cups tomato paste 4 cups carrots, large dice 4 cups pearl onions 4 cups mushrooms, quartered or halved depending on size 1 teaspoon dry thyme 750 ml red wine or 375ml red wine and 1 quart beef stock 3 bay leaves Italian parsley, to garnish 1. Add stew meat to crock pot and season with salt and pepper. 2. Mix in garlic, bacon, onion, tomato paste, and carrots and stir well to incorporate. 3. Add in pearled onions and thyme. 4. Mix in red wine. 5. Add mushrooms and tuck in bay leaves. 3
6. Cook low and slow until meat is finger tender (approximately 10 hours on low or 6 hours on high). 7. Plate and enjoy! Or, portion out and refrigerate for up to one week or freeze for up to 6 months. Poila! Notes: Depending on which red wine you choose, the flavor on this could vary substantially. Also, we are missing the depth of flavor that comes from caramelizing the meat in a traditional Beef Bourguignon preparation. If you have the time to sear off the meat and bacon together first, the flavor will be much more developed. If wine is not your thing, maybe start by using half wine and half beef stock, as I ve listed in the recipe above. The final seasoning with salt and pepper is key. This is a technique that comes with practice. Another finishing garnish could be a nice nob of grassfed butter World s Greatest Asian Chicken Salad!!! Yields: 13P, 13C, 13F 13oz. 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.) (13P) ¼ green cabbage, chiffonade (2C) ¼ red cabbage, chiffonade (1C) 2 Mandarin oranges (cuties, halos), peeled and segmented (2C) 1 red, orange, or yellow bell pepper or a combination of the three, julienned (1C) 4 scallions, ABC (Asian Bias Cut) (.25C) Handful of fresh cilantro, chiffonade (.125C) 2 tablespoons sliced almonds, toasted and cooled (3F) 1 tablespoon Sesame Oil (10F) 1 tablespoon honey (6C) 2 tablespoons Sambal (garlic chili paste) (.125C) 2 tablespoons unseasoned rice wine vinegar (1/2 C) Dash or two of Tamari or coconut aminos 1. Combine all ingredients in a large mixing bowl and toss/mix with tongs until uniformly blended and tasty delicious looking. 4
Sweet Potato, Shrimp and Chicken Chowder Yields: 21P, 18C, 24F 1 pound ground chicken 1 pound wild shrimp, peeled, deveined and sliced in half 6 cups sweet potatoes, medium dice 1 cup sweet potato puree 1 yellow onion (approx. 2 cups), medium dice 2 stalks celery (approx. 2 cups), medium dice 6 cloves fresh garlic, minced 1 quart chicken stock 2 cups light coconut milk 2 tablespoons PALEO GRIND Ga Ga Garlic ¼ bunch Italian parsley, stems removed, leaves finely chopped (save whole sprigs for garnish) Olive oil, as needed 1. Place a stock pot over medium-high heat. Add 1 tablespoon olive oil and heat until oil flows like water when pan is tilted back and forth. 2. Add fresh garlic and stir constantly until toasted, approximately 30 seconds. 3. Add onions, celery and sweet potatoes and stir to incorporate olive oil and garlic with veggies. 4. If the pan looks dry, add a bit more olive oil. 5. Season veggies with 1 tablespoon of Ga Ga Garlic and stir to incorporate. Place a lid on the pot and cook for 2 minutes. 6. Season the top side of the ground chicken with ½ tablespoon of Ga Ga Garlic, remove lid from pot, give the veggies a stir, then scrape them to one side of the pot. On the other side, give a quick squirt of olive oil, and place the chicken in the oil, seasoned side down. Now, season the topside with ½ tablespoon Ga Ga Garlic. 7. Use your spoon to chop and fold the chicken into the veggies. Place the lid on the pot and cook for 3-5 minutes. 8. The chicken should be cooked at this point and you should see a lot of moisture dripping from the lid when you remove it from the pot. Allow that moisture to drip into the pot while giving the chicken and veggies a stir. Test one of the sweet potato chunks for doneness. It should give only slight resistance when bitten into. If that is not the case, return lid to pot and continue cooking until it is. 9. Add chicken stock, coconut milk and sweet potato puree and stir until puree is dissolved. 10. Bring the soup to a simmer and check sweet potatoes for doneness. They should be together, but tender. Not falling apart, but not crunchy. You follow? I know you do! 11. Add the shrimp and Italian parsley, stir and cut the heat. The residual heat from the soup will be enough to cook the shrimp. 12. Season the soup one last time to your liking using Ga Ga Garlic. 13. Plate up and dig in! Or, portion into pint containers, freeze and stock your Paleo Bank Account! 5
Tom Kha Gai Chicken in Coconut Soup Yields: 14P, 3.5C, 60F 1 19oz. can Mae Ploy Coconut Cream (or any brand of whole coconut milk) 1 15oz. can light coconut milk 1 pound boneless, skinless chicken breasts, sliced 3 cups Crimini mushrooms (or other variety), quartered 1 shallot, sliced 6 slices fresh ginger, peeled 10 slices bottom portion of lemongrass, cut on a bias 3 Thai chiles, halved and half of the seeds removed (more or less depending on heat tolerance) 3 tablespoons Red Boat fish sauce Juice of 1 lime 5 kaffir lime leaves, stems removed, torn into pieces 1 handful cilantro, half chopped and half for garnish 1 bunch scallions, Asian Bias Cut (for garnish) 1. Add heavy and light coconut milk, ginger, lemongrass, shallots, mushrooms and chiles to the wok and heat over medium-high heat. 2. Bring mixture to a boil, then reduce heat to a simmer and cook for 5 minutes, stirring occasionally. 3. Add the chicken, fish sauce and lime leaves and stir to incorporate. Continue simmering and stirring until chicken is cooked through, then turn off the heat. 4. Finish by stirring in lime juice, chopped cilantro and scallions. 5. Garnish with cilantro sprigs and scallions and pull a few red chiles to the top when serving. 6