MEAL PLAN 16.7 Recipe Compilation February 17th, 2016 Beef Stew with Green Chiles & Yams Yields: 32 Protein, Carb and Fat Blocks 3 pounds beef stew meat (1360g), large dice (chuck or blade roast works well, but look for the packs of pre-cubed stew meat in the meat department) 4 cups onions (340g), large dice 2 cups celery (600g), large dice 2 cups carrots (375g), large dice 1 28oz. can crushed tomatoes (794g) 1 8oz. can green chiles (227g) (I like the hot ones for this) 1.75 pounds (700g) yams or sweet potatoes, large dice 3 tablespoons kosher salt ½ tablespoon freshly ground black pepper 1 handful fresh Italian parsley, chopped or torn (optional) 3 ½ Tablespoons Olive Oil 3 bay leaves 1. Combine all ingredients except bay leaves in a mixing bowl and mix well. 2. Transfer mixture to a 6 quart slow cooker, slip bay leaves in on the side, and cook on high for 6 hours or low for 10-12 hours. 3. Eat immediately or portion out and refrigerate for up 5 days or freeze for up to 6 months. 1
Paleo Pecan Chicken Salad Yields: 32 Protein and Carb Blocks, 64 Fat Blocks 32oz. Chicken Breasts, Roasted, Chilled and Diced (cooked weight)** 8 Cups Red Grapes, Halved 8 Cups Celery, Small Diced 6 Tablespoons Honey ¾ Cup Massie Mayonnaise ½ Cup Pecans, Toasted, Chopped and Chilled 1 ½ Teaspoons Poppy Seeds 2 Tablespoons Apple Cider Vinegar Kosher Salt, To Taste Black Pepper, To Taste 1. Prepare dressing by whisking together mayonnaise, vinegar, honey and poppy Seeds in a bowl. Season with salt and pepper to taste. 2. Add chicken, grapes, celery and pecans to the dressing and mix well. 3. Season with Salt and Pepper once again. 4. Enjoy immediately and/or portion out into 11 3 block portions weighing 280G each (as seen below). ** To roast chicken: season breasts with kosher salt and freshly ground black pepper on both sides. Place on a sheet pan and roast at 350 F until they reach an internal temp of 165 F. Don t overcook the chicken as their moisture is one of the keys to this recipe. Also, make sure chicken is completely chilled before mixing up the salad. 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 2
(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: 13P, 13.5C, 0F 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 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! 3
Thai Ginger Basil Chicken Yields: 14P, 1.5C, 14F Olive oil, as needed 2 8 oz. boneless, skinless chicken breasts, large dice 1 tablespoon fish sauce (I use Red Boat) 2 tablespoons fresh ginger, peeled and minced 6 Thai chiles, split and seeded 1 tablespoon maple syrup 1 oz. fresh basil leaves (about a handful), whole, but pulled from the stem Water, as necessary 1. Season the chicken with the fish sauce and toss to coat evenly. Set aside. 2. Heat olive oil in a wok, cast iron skillet or sauté pan over medium high heat. 3. When oil is hot, but not smoking, add the ginger and stir. Cook for 30 seconds. 4. Add the chicken and stir to incorporate ginger and oil. 5. Cook for 2-3 minutes stirring regularly and adding a bit of water as needed. 6. When chicken is 90% cooked, add the basil and Thai chiles and stir. Then, add the maple syrup and cook for one minute longer, stirring constantly. 7. Cut the heat and serve it up! Coco Choco Ice Cream with Banana and Mango Yields: 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 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 4
Chicken Curry over Sweet Potato Yields:20P, 19C, 20F 4 6oz. Chicken breasts, boneless/skinless, large dice Kosher salt, to taste Black pepper, to taste 2 tablespoons fresh garlic, peeled and roughly chopped 5 cloves garlic, peeled and roughly chopped Olive or Coconut Oil, as needed 1 onion, julienned 4 carrots, Asian Bias Cut (ABC) 4 stalks celery, ABC 1 red bell pepper, ABC Juice of one lime 2 cups chicken stock 1 15oz. can coconut milk 3 tablespoons Red Curry Paste, I use Mae Ploy brand 1 handful cilantro, rinsed and roughly chopped 2oz. fresh basil, leaves pulled from stems 2oz. fresh mint, leaves pulled from stems 5 spooges fish sauces, I use Red Boat brand 4 sweet potatoes, roasted until fork tender 1. Heat oil in a hot skilled or sauté pan over medium-high heat until it runs like water when pan is tilted back and forth. Add ginger and toss, then add garlic. Season top side of chicken with salt and pepper, then add it, seasoned side down, to the pan. Season the top side and cook for 1-2 minutes. 2. Toss or stir chicken, add juice of half a lime, then add onions, celery and carrots. Continue cooking for 2 minutes longer, then add red bell peppers and toss/stir well to incorporate. 3. Once carrots are al dente or when you like them, add the coconut milk and chicken stock to the pan and bring it to a simmer. 4. Dissolve curry paste in a section of the pan that you can keep your eye on to ensure no paste chunks escape without dissolving. Once dissolved, stir throughout the rest of the pan. Add fish sauce, juice of the other half of lime, and the basil, cilantro and mint. Fold herbs in gently, cut the heat and give one final taste. Season to your liking. 5. Cut open your sweet potato and run the knife through it to form a grid pattern where tasty chunks and juices can hang out. Top potato with a few scoops of curry and get after it! 6. This meal freezes well and is an excellent option for your Paleo Bank Account. Be sure to share with your friend and remember to 5