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Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Chicken Osso Buco, add sliced grilled polenta on the side and a salad of mixed baby greens Day 2: Spicy Bolognese, serve a big salad on the side Day 3: Mushroom and Garlic Soup, along with a relish tray Day 4: Citrus Honey Pork Tenderloin, with baked butternut squash and steamed green beans Day 5: Cilantro Marinated Shrimp, add a side of white and wild rice pilaf and a big spinach salad Day 6: Spicy Beef Stew, serve with steamed cauliflower and broccoli florets SHOPPING LIST: MEAT/POULTRY/SEAFOOD 4 pounds extra-lean beef chuck [D2] [D6] 2 pounds pork tenderloin [D4] 12 boneless skinless chicken thighs [D1] 2 pounds medium shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil (1cup) [D1] [D2] [D3] [D5] [D6] Sherry vinegar (3 tablespoons) [D4] Dijon mustard (3 tablespoons) [D4] Honey (1/3 cup) [D4] Dry white wine (2 cups) (or use 1 cup chicken broth and 1 cup vegetable broth) [D1] [D3] Red wine (1/2 cup) (or use beef broth) [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (your choice) [D2] [D5] **Whole black olives [D3] OTHER Dark beer (1 cup) (or use beef broth) [D6] Large zipper-topped plastic bags [D4] [D5] Volume 13, Week 50 PRODUCE Onions (4 large) [D1] [D2] Red onions (1 large) [D6] ** [D1] Garlic (24 cloves) [D1,D2,D3,D4,D6] ** [D1] Leeks (3 medium) [D3] Sweet potatoes (2 large) [D6] Celery (4 stalks) [D1] [D2] ** [D3] Carrots (4 large) [D1] [D2] ** [D3] Mushrooms (3 pounds) [D3] Jalapeno peppers (2) [D5] Parsley (1/2 cup chopped) [D1] Cilantro (1 cup chopped) [D5] Basil (1/4 cup chopped leaves) [D2] Lemons (2) [D1] [D5] ** [D1] Limes (1) [D4] Oranges (1) [D4] **Butternut squash [D4] **Green beans [D4] **Cauliflower & broccoli florets [D6] **Avocado [D1] **Cucumber [D1] [D3] **Radishes [D3] **Spinach [D5] **Mixed baby greens [D1] **Lettuce (not Iceberg) [D2] **Salad veggies (your choice) [D2] **Flat-leaf parsley (2 tablespoons chopped) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D1] [D3] Crushed red pepper flakes [D2] Tarragon [D3] Cayenne pepper [D4] Chili powder [D6] Ground cumin [D6] Oregano [D6] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D4] Portabella mushrooms [D6] Baking potatoes and toppings [D5] 3 (15-ounce) cans cannellini beans [D2] CANNED GOODS Low sodium chicken broth, (2 cups + 1 cup if not using dry white wine) [D1] Low sodium beef broth (1 cup +1 cup if not using dark beer, 1/2 cup if not using red wine) [D2] [D6] Low sodium vegetable broth (5 cups + 1 cup if not using dry white wine) [D3] 1 (28-oz) can plum tomatoes [D2] 1 (14.5-oz) can plum tomatoes [D1] DRY GOODS Flour (2 tablespoons) [D1] 1 pound Pappardelle (or other wide, long pasta [D2] **Polenta [D1] **White and wild rice pilaf [D5] DAIRY/DAIRY CASE Whole milk Greek yogurt (1/2 cup) [D3] Goat cheese (1/2 cup) [D3] Parmigiano-Reggiano cheese (1/2 cup grated) [D2] FREEZER 2 pounds medium shrimp, peeled and deveined (if not using fresh) [D5] BAKERY Baguette (6 slices) [D3] GLUTEN FREE Vinegar [D4] Mustard [D4] Wines [D1] [D2] [D3] Chicken broth [D1] Beef broth [D2] [D6] Vegetable broth [D3] Canned tomatoes [D1] [D2] Pasta [D2] Bread [D3] Beer [D6] SHOPPING LIST LEGEND ** = Serving Suggestions [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. Classic Menu-Mailer Volume 13, Week 50
12 boneless skinless chicken thighs 2 tablespoons flour 3 tablespoons olive oil 2 large carrots, diced 2 large onions, diced 2 medium stalks celery, diced 6 cloves garlic, minced Chicken Osso Buco Day 1 - Serves 6 1 cup dry white wine (or use chicken broth) 1 (14.5-ounce) can plum tomatoes, chopped 2 cups low sodium chicken broth, or use homemade Juice and zest of 1 lemon 1 tablespoon dried thyme 1/2 cup chopped parsley COOKING INSTRUCTIONS: Place chicken in a large bowl; add flour and toss to coat well. Heat the olive oil in a large saucepan over medium heat until hot. Add chicken and sear for 5 minutes per side or until golden. Add carrots, onions, celery and garlic; sauté for 5 to 7 minutes or until vegetables are soft. Add remaining 7 ingredients (wine through salt and pepper). Bring mixture to a boil then reduce heat, cover and cook for 35 to 40 minutes or until chicken is fork-tender. SERVING SUGGESTION: Garnish each serving with Gremolata (toss together 2 tablespoons chopped flat-leaf parsley, 1 clove minced garlic, 1 teaspoon lemon zest, salt and pepper to taste). Add sliced grilled polenta on the side and a salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Grill non-breaded faux chicken patties and add to osso buco just before serving. GLUTEN FREE: Make sure wine, canned tomatoes and broth are gluten free. NUTRITION: 311 Calories; 12g Fat (37.6% calories from fat); 31g Protein; 14g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 311mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 50
4 tablespoons olive oil 2 pounds extra-lean beef chuck, cut into 1-inch cubes 2 large onions, peeled and diced 2 large carrots, diced 2 medium stalks celery, diced 4 cloves garlic, minced Spicy Bolognese Day 2 - Serves 6 1 (28-ounce) can plum tomatoes, chopped 1/2 cup red wine (or use beef broth) 1 teaspoon crushed red pepper flakes (or to taste) 1/4 cup chopped basil leaves 1 pound Pappardelle (or wide, long pasta), cooked according to package directions 1/2 cup freshly grated Parmigiano-Reggiano cheese COOKING INSTRUCTIONS: In a medium skillet, heat the olive oil over medium-low heat. Add beef cubes; sear for 5 minutes per side or until golden. Add onions, carrots, celery, garlic, salt and pepper; sauté for 5 to 7 minutes or until vegetables are soft. Add tomatoes, wine, crushed red pepper flakes and basil. Raise skillet heat to medium; cook for 35 to 40 minutes or until beef is fork-tender and sauce has thickened. Serve over pasta and garnish with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Substitute beef with 3 (15-ounce) cans cannellini beans, drained and rinsed. GLUTEN FREE: Make sure canned tomatoes and wine (or broth) are gluten free. Use gluten free pasta. NUTRITION: 154 Calories; 11g Fat (69.2% calories from fat); 4g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 50
3 tablespoons olive oil 3 medium leeks, chopped (white and light green parts only) 6 cloves garlic, minced 3 pounds mushrooms, chopped (any variety) 2 teaspoons dried thyme 2 teaspoons dried tarragon Mushroom and Garlic Soup Day 3 - Serves 6 1 cup dry white wine (or use vegetable broth) 5 cups low sodium vegetable broth, or use homemade 1/2 cup whole milk Greek yogurt 1/2 cup goat cheese 6 slices baguette, toasted COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add leeks and garlic; sauté for 5 minutes or until soft. Add mushrooms, thyme, tarragon, salt and pepper; sauté for 5 minutes. Stir in wine and broth; cook for 20 minutes. Transfer mixture to a blender or food processor; puree until smooth. Return to saucepan and heat through. Stir in yogurt; cook for 3 to 4 minutes or until warm. Serve with goat cheese and baguette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure wine and broth are gluten free. Use gluten free baguette or bread. NUTRITION: 510 Calories; 16g Fat (29.1% calories from fat); 28g Protein; 61g Carbohydrate; 9g Dietary Fiber; 18mg Cholesterol; 1079mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 3 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.: DO-AHEAD TIP: Marinate pork tenderloin for 20 minutes (see recipe). Citrus Honey Pork Tenderloin 2 pounds pork tenderloin Juice of 1 orange Juice of 1 lime 1/3 cup honey Day 4 - Serves 6 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 3 tablespoons sherry vinegar 3 tablespoons Dijon mustard 2 cloves garlic, minced 1 teaspoon cayenne pepper Place tenderloin in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (orange juice through salt and pepper); pour over pork then seal bag and turn to coat. Refrigerate for 20 minutes. Place marinated tenderloin in a large baking dish; bake for 25 to 30 minutes until no longer pink in the center. SERVING SUGGESTION: Baked butternut squash and steamed green beans. VEGETARIAN: Instead of pork, use sliced eggplant. GLUTEN FREE: Make sure vinegar and mustard are gluten free. NUTRITION: 294 Calories; 8g Fat (23.3% calories from fat); 35g Protein; 21g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 298mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 50
DO-AHEAD TIP: Marinate shrimp for 20 minutes (see recipe). Cilantro Marinated Shrimp Day 5 - Serves 6 2 pounds medium shrimp, peeled and deveined 3 tablespoons olive oil 1 cup chopped cilantro COOKING INSTRUCTIONS: Preheat oven broiler. Place shrimp in a large zipper-topped plastic bag. 2 jalapeno peppers, de-seeded and diced Juice of 1 lemon In a food processor or blender, place first 5 ingredients (olive oil through salt and pepper); blend for 1 minute or until well combined. Pour mixture over shrimp then seal the bag and turn to coat; refrigerate for 20 minutes. Arrange marinated shrimp on a large metal baking sheet or broiler pan; broil for 2 minutes then turn and broil for 2 minutes or until shrimp are opaque. SERVING SUGGESTION: White and wild rice pilaf and a big spinach salad. VEGETARIAN: Instead of shrimp, serve large baked potatoes garnished with your favorite toppings (butter, sour cream, cheese, chopped bacon, broccoli florets, etc.). GLUTEN FREE: No changes necessary. NUTRITION: 254 Calories; 11g Fat (41.2% calories from fat); 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 235mg Cholesterol; 350mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. 3 tablespoons olive oil 2 pounds extra-lean beef chuck, cut into 1-inch cubes 6 cloves garlic, minced 1 large red onion, diced 2 large sweet potatoes, peeled and cut into 1-inch cubes Spicy Beef Stew Day 6 - Serves 6 4 tablespoons chili powder 1 tablespoon ground cumin 1 tablespoon dried oregano 1 cup dark beer (or use beef broth) 1 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add beef cubes; sear for 5 minutes per side or until golden. Transfer to a large crock cooker then add remaining ingredients (garlic through broth). Cover and cook on LOW for 8 hours or until beef is fork-tender. SERVING SUGGESTION: Serve steamed cauliflower and broccoli florets on the side. VEGETARIAN: Substitute beef with sliced portabella mushrooms. GLUTEN FREE: Make sure beer and broth are gluten free. NUTRITION: 180 Calories; 10g Fat (47.8% calories from fat); 7g Protein; 18g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 190mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 50
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Chicken Osso Buco, add sliced grilled polenta on the side and a salad of mixed baby greens Day 2: Spicy Bolognese, serve a big salad on the side Day 3: Mushroom and Garlic Soup, along with a relish tray Day 4: Citrus Honey Pork Tenderloin, with baked butternut squash and steamed green beans Day 5: Cilantro Marinated Shrimp, add a side of white and wild rice pilaf and a big spinach salad Day 6: Spicy Beef Stew, serve with steamed cauliflower and broccoli florets SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 1/2 pounds extra-lean beef chuck [D2] [D6] 3/4 pound pork tenderloin [D4] 4 boneless skinless chicken thighs [D1] 3/4 pound medium shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D5] [D6] Sherry vinegar [D4] Dijon mustard [D4] Honey [D4] Dry white wine (3/4 cup) (or use 1/3 cup chicken broth and 1/3 cup vegetable broth) [D1] [D3] Red wine (1/8 cup) (or use beef broth) [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (your choice) [D2] [D5] **Whole black olives [D3] FREEZER 3/4 pound medium shrimp(if not using fresh) [D5] BAKERY Baguette (2 slices) [D3] Volume 13, Week 50 PRODUCE Onions (2 medium) [D1] [D2] Red onions (1/3 large) [D6] ** [D1] Garlic (8 cloves) [D1] [D2] [D3] [D4] [D6] ** [D1] Leeks (1 medium) [D3] Sweet potatoes (1 small) [D6] Celery (2 stalks) [D1] [D2] ** [D3] Carrots (4 small) [D1] [D2] ** [D3] Mushrooms (1 pound) [D3] Jalapeno peppers (1) [D5] Parsley (3 tablespoons) [D1] Cilantro (1/4 cup chopped) [D5] Basil (1 1/2 tablespoons chopped leaves) [D2] Lemons (1) [D1] [D5] ** [D1] Limes (1/2) [D4] Oranges (1/2) [D4] **Butternut squash [D4] **Green beans [D4] **Cauliflower & broccoli florets [D6] **Avocado [D1] **Cucumber [D1] [D3] **Radishes [D3] **Spinach [D5] **Mixed baby greens [D1] **Lettuce (not Iceberg) [D2] **Salad veggies (your choice) [D2] **Flat-leaf parsley (2 tbls) [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D1] [D3] Crushed red pepper flakes [D2] Tarragon [D3] Cayenne pepper [D4] Chili powder [D6] Ground cumin [D6] Oregano [D6] OTHER Dark beer (1/3 cup) (or use beef broth) [D6] Large zipper-topped plastic bags [D4] [D5] SHOPPING LIST LEGEND ** = Serving Suggestions [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. CANNED GOODS Low sodium chicken broth (3/4 cup plus 1/3 cup if not using dry white wine) [D1] Low sodium beef broth(1/3 cup + 1/3 cup if not using dark beer and 3 tablespoons if not using red wine) [D2] [D6] Low sodium vegetable broth (1 1/2 cups plus 1/3 cup if not using dry white wine) [D3] 1/3 (28-oz) can plum tomatoes [D2] 1/3 (14.5-ounce) can plum tomatoes [D1] DRY GOODS Flour (2 teaspoons) [D1] 1/3 pound Pappardelle (or other wide, long pasta [D2] **Polenta [D1] **White and wild rice pilaf [D5] DAIRY/DAIRY CASE Whole milk Greek yogurt (3 tablespoons) [D3] Goat cheese (3 tablespoons) [D3] Parmigiano-Reggiano cheese (3 tablespoons grated) [D2] VEGETARIAN Non-breaded faux chicken patties [D1] Eggplant [D4] Portabella mushrooms [D6] Baking potatoes and toppings [D5] 3 (15-ounce) cans cannellini beans [D2] GLUTEN FREE Vinegar [D4] Mustard [D4] Wines [D1] [D2] [D3] Chicken broth [D1] Beef broth [D2] [D6] Vegetable broth [D3] Canned tomatoes [D1] [D2] Pasta [D2] Bread [D3] Beer [D6] Classic Menu-Mailer Volume 13, Week 50
4 boneless skinless chicken thighs 2 teaspoons flour 3 teaspoons olive oil 1 small carrot, diced 1 medium onion, diced 1 small stalk celery, diced 2 cloves garlic, minced Chicken Osso Buco Day 1 - Serves 2 1/3 cup dry white wine (or use chicken broth) 1/3 (14.5-ounce) can plum tomatoes, chopped 3/4 cup low sodium chicken broth, or use homemade 1/2 lemon, juiced and zested 1 teaspoon dried thyme 3 tablespoons parsley, chopped COOKING INSTRUCTIONS: Place chicken in a large bowl; add flour and toss to coat well. Heat the olive oil in a large saucepan over medium heat until hot. Add chicken and sear for 5 minutes per side or until golden. Add carrots, onions, celery and garlic; sauté for 5 to 7 minutes or until vegetables are soft. Add remaining 7 ingredients (wine through salt and pepper). Bring mixture to a boil then reduce heat, cover and cook for 35 to 40 minutes or until chicken is fork-tender. SERVING SUGGESTION: Garnish each serving with Gremolata (toss together 2 tablespoons chopped flat-leaf parsley, 1 clove minced garlic, 1 teaspoon lemon zest, salt and pepper to taste). Add sliced grilled polenta on the side and a salad of mixed baby greens, sliced red onion, avocado and cucumber, tossed with red wine vinaigrette. VEGETARIAN: Grill non-breaded faux chicken patties and add to osso buco just before serving. GLUTEN FREE: Make sure wine, canned tomatoes and broth are gluten free. NUTRITION: 311 Calories; 12g Fat (37.6% calories from fat); 31g Protein; 14g Carbohydrate; 2g Dietary Fiber; 107mg Cholesterol; 311mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 50
4 teaspoons olive oil 3/4 pound extra-lean beef chuck, cut into 1-inch cubes 1 medium onion, peeled and diced 1 small carrots, diced 1 small stalks celery, diced 2 cloves garlic, minced Spicy Bolognese Day 2 - Serves 2 1/3 (28-ounce) can plum tomatoes, chopped 3 tablespoons red wine (or use beef broth) 1/3 teaspoon crushed red pepper flakes (or to taste) 1 1/2 tablespoons chopped basil leaves 1/3 pound Pappardelle (or wide, long pasta), cooked according to package directions 3 tablespoons Parmigiano-Reggiano cheese, freshly grated COOKING INSTRUCTIONS: In a medium skillet, heat the olive oil over medium-low heat. Add beef cubes; sear for 5 minutes per side or until golden. Add onions, carrots, celery, garlic, salt and pepper; sauté for 5 to 7 minutes or until vegetables are soft. Add tomatoes, wine, crushed red pepper flakes and basil. Raise skillet heat to medium; cook for 35 to 40 minutes or until beef is fork-tender and sauce has thickened. Serve over pasta and garnish with Parmigiano-Reggiano cheese. SERVING SUGGESTION: Serve a big salad on the side. VEGETARIAN: Substitute beef with 3 (15-ounce) cans cannellini beans, drained and rinsed. GLUTEN FREE: Make sure canned tomatoes and wine (or broth) are gluten free. Use gluten free pasta. NUTRITION: 154 Calories; 11g Fat (69.2% calories from fat); 4g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 158mg Sodium. Exchanges: 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 50
1 tablespoon olive oil 1 medium leek, chopped (white and light green parts only) 2 cloves garlic, minced 1 pound mushrooms, chopped (any variety) 3/4 teaspoon dried thyme 3/4 teaspoon dried tarragon Mushroom and Garlic Soup Day 3 - Serves 2 1/3 cup dry white wine (or use vegetable broth) 1 1/2 cups low sodium vegetable broth, or use homemade 3 tablespoons whole milk Greek yogurt 3 tablespoons goat cheese 2 slices baguette, toasted COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat. Add leeks and garlic; sauté for 5 minutes or until soft. Add mushrooms, thyme, tarragon, salt and pepper; sauté for 5 minutes. Stir in wine and broth; cook for 20 minutes. Transfer mixture to a blender or food processor; puree until smooth. Return to saucepan and heat through. Stir in yogurt; cook for 3 to 4 minutes or until warm. Serve with goat cheese and baguette. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. VEGETARIAN: No changes necessary. GLUTEN FREE: Make sure wine and broth are gluten free. Use gluten free baguette or bread. NUTRITION: 510 Calories; 16g Fat (29.1% calories from fat); 28g Protein; 61g Carbohydrate; 9g Dietary Fiber; 18mg Cholesterol; 1079mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Lean Meat; 3 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.: DO-AHEAD TIP: Marinate pork tenderloin for 20 minutes (see recipe). Citrus Honey Pork Tenderloin 3/4 pound pork tenderloin Juice of 1/2 orange Juice of 1/2 lime 2 tablespoons honey Day 4 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 1 tablespoon sherry vinegar 1 tablespoon Dijon mustard 1 clove garlic, minced 1/3 teaspoon cayenne pepper Place tenderloin in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (orange juice through salt and pepper); pour over pork then seal bag and turn to coat. Refrigerate for 20 minutes. Place marinated tenderloin in a large baking dish; bake for 25 to 30 minutes until no longer pink in the center. SERVING SUGGESTION: Baked butternut squash and steamed green beans. VEGETARIAN: Instead of pork, use sliced eggplant. GLUTEN FREE: Make sure vinegar and mustard are gluten free. NUTRITION: 294 Calories; 8g Fat (23.3% calories from fat); 35g Protein; 21g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 298mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 50
DO-AHEAD TIP: Marinate shrimp for 20 minutes (see recipe). Cilantro Marinated Shrimp Day 5 - Serves 2 3/4 pound medium shrimp, peeled and deveined 1 tablespoon olive oil 1/3 cup chopped cilantro COOKING INSTRUCTIONS: Preheat oven broiler. Place shrimp in a large zipper-topped plastic bag. 1 jalapeno peppers, de-seeded and diced 1 lemon, juiced In a food processor or blender, place first 5 ingredients (olive oil through salt and pepper); blend for 1 minute or until well combined. Pour mixture over shrimp then seal the bag and turn to coat; refrigerate for 20 minutes. Arrange marinated shrimp on a large metal baking sheet or broiler pan; broil for 2 minutes then turn and broil for 2 minutes or until shrimp are opaque. SERVING SUGGESTION: White and wild rice pilaf and a big spinach salad. VEGETARIAN: Instead of shrimp, serve large baked potatoes garnished with your favorite toppings (butter, sour cream, cheese, chopped bacon, broccoli florets, etc.). GLUTEN FREE: No changes necessary. NUTRITION: 254 Calories; 11g Fat (41.2% calories from fat); 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 235mg Cholesterol; 350mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. 1 tablespoon olive oil 3/4 pound extra-lean beef chuck, cut into 1-inch cubes 2 cloves garlic, minced 1/3 large red onion, diced 1 small sweet potatoes, peeled and cut into 1-inch cubes Spicy Beef Stew Day 6 - Serves 2 4 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano 1/3 cup dark beer (or use beef broth) 1/3 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add beef cubes; sear for 5 minutes per side or until golden. Transfer to a large crock cooker then add remaining ingredients (garlic through broth). Cover and cook on LOW for 8 hours or until beef is fork-tender. SERVING SUGGESTION: Serve steamed cauliflower and broccoli florets on the side. VEGETARIAN: Substitute beef with sliced portabella mushrooms. GLUTEN FREE: Make sure beer and broth are gluten free. NUTRITION: 180 Calories; 10g Fat (47.8% calories from fat); 7g Protein; 18g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 190mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Classic Menu-Mailer Volume 13, Week 50
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Coconut Lime Chicken Stir-Fry, serve over chopped spinach Day 2: Grilled Burgers with Spicy Almond Sauce, along with sweet Potato Fries and coleslaw Day 3: Jalapeno Pineapple Pork Kabobs, serve over Cauli-Rice with stir-fried sliced zucchini and red bell pepper on the side Day 4: Tomatillo Salsa Shrimp Salad, with a side of sliced cucumber and avocado Day 5: Pineapple Lime Chicken Curry, serve over Cauli-Rice and steamed broccoli spears on the side Day 6: Red Pepper Chicken Wings, add abig salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 1 1/2 pounds ground beef [D2] 1 pound pork tenderloin [D3] 2 large boneless skinless chicken breast halves [D1] 1 pound boneless skinless chicken thighs [D5] 2 pounds chicken wings [D6] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D4] CONDIMENTS Olive oil [D3] **Additional [D2] Coconut oil [D1] [D4] [D5] Sriracha [D2] Red curry paste (in Asian section of grocery store) [D5] Almond butter [D2] Raw honey [D1] [D2] [D3] [D4] [D6] **Extra virgin olive oil [D6] **Balsamic vinegar [D6] **Rice vinegar [D2] **Paleo mayonnaise [D2] Volume 13, Week 50 PRODUCE Onions (1 large and 2 small plus 1 cup chopped) [D3] [D4] [D5] [D6] Red onions (1/4 cup chopped) [D4] Garlic (5 large cloves plus 3 medium and 1 small) [D1] [D2] [D3] [D4] [D5] [D6] **Additional [D6] Leeks (1 large) [D1] Carrots (4 cups chopped) [D1] [D5] **Additional [D2] Green beans (1 cup chopped) [D1] Tomatoes (1 large) [D2] Cherry tomatoes (1 cup) [D3] Tomatillos (2 large) [D4] Green bell peppers (1 cup chopped) [D5] Red bell peppers (2 large) [D6] **Additional [D3] Jalapenos (2 large) [D3] Red chili peppers (1 small) [D5] Gingerroot (2 teaspoons) [D1] Mixed salad greens (4 cups chopped) [D4] Romaine lettuce (8 leaves) [D2] Cilantro (1/4 cup chopped) [D4] Lemons (1/4 cup plus 2 tablespoons juice) [D3] [D4] Limes (5 tablespoons juice plus 1 teaspoon zest) [D1] [D2] [D4] [D5] Oranges (1/2 cup juice plus 2 teaspoons zest) [D6] Pineapple (2 cups chunks plus 1 cup chopped) [D3] [D5] Peaches (1/2 medium) [D4] **Sweet potatoes [D2] **Cauliflower [D3] [D5] **Broccoli [D5] **Cabbage [D2] **Zucchini [D3] **Avocados [D4] **Cucumber [D4] **Spinach [D1] **Lettuce (not Iceberg) [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth, or use homemade (2 1/4 cups) [D1] [D6] Coconut milk, unsweetened (1 3/4 cups) [D1] [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D2] Chili powder [D4] [D6] Ground cumin [D4] **Basil [D6] **Oregano [D6] DRY GOODS Coconut flakes, unsweetened (3 tablespoons) [D1] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh) [D4] OTHER Metal or bamboo skewers [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. If you d like to share, please share our free menus available on the web at www.savingdinner.com Paleo Menu-Mailer Volume 13, Week 50
2 tablespoons coconut oil 1 large leek, chopped (white and light green parts only) 1 large clove garlic, minced 2 teaspoons grated gingerroot 2 large boneless skinless chicken breast halves, cut into strips* Coconut Lime Chicken Stir-Fry Day 1 - Serves 4 3 tablespoons unsweetened coconut flakes 1/4 cup low sodium chicken broth, or use homemade 1/4 cup canned, unsweetened coconut milk 1 tablespoon lime juice 1 tablespoon raw honey 1 cup chopped green beans 2 cups chopped carrots COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add leek, garlic and gingerroot; cook and stir for 5 minutes. Add next 7 ingredients (chicken through honey). Reduce heat to low, stir well and cook for 10 minutes or until chicken juices run clear. Add green beans and carrots; cook for 5 minutes or until vegetables are slightly tender. Turn off heat and serve warm. *Partially frozen chicken is easier to cut. SERVING SUGGESTION: Serve over chopped spinach (the heat of the stir-fry will wilt the spinach). NUTRITION: 335 Calories; 15g Fat (39.8% calories from fat); 33g Protein; 18g Carbohydrate; 4g Dietary Fiber; 74mg Cholesterol; 324mg Sodium. Exchanges: 4 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates. 1 1/2 pounds ground beef 1 small clove garlic, minced 2 tablespoons almond butter 1 tablespoon sriracha Grilled Burgers with Spicy Almond Sauce Day 2 - Serves 4 2 tablespoons raw honey 1 tablespoon lime juice 1/2 teaspoon garlic powder 1 large tomato, sliced 8 large Romaine lettuce leaves COOKING INSTRUCTIONS: Preheat grill to HIGH. In a medium bowl, combine first 3 ingredients (beef through garlic); form mixture into patties. Reduce grill heat to MEDIUM-HIGH and place patties on grill; cook for 10 minutes per side or until desired level of doneness is achieved. Prepare sauce: In a small food processor, place next 5 ingredients (almond butter through garlic powder) along with salt and pepper to taste; blend until smooth. To serve: Place each grilled patty on a lettuce leaf; top with a tomato slice and a spoonful of sauce. Top with another lettuce leaf. SERVING SUGGESTION: Sweet Potato Fries (peel and cut sweet potatoes into fries ; toss with a little olive oil and spread on a baking sheet; bake in a preheated 425-degree oven until golden, turning once). Add a big bowl of shredded cabbage and carrots tossed with Paleo mayo and a little rice vinegar. NUTRITION: 469 Calories; 18g Fat (31.0% calories from fat); 42g Protein; 50g Carbohydrate; 28g Dietary Fiber; 47mg Cholesterol; 448mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 8 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 13, Week 50
DO-AHEAD TIP: Marinate kabobs for at least 1 hour (see recipe). If using bamboo skewers, presoak them in water for 30 minutes, to avoid burning on the grill. Jalapeno Pineapple Pork Kabobs 1 pound pork tenderloin, cubed 1 small onion, quartered 1 cup cherry tomatoes 2 large jalapenos, chopped 2 cups fresh pineapple chunks Day 3 - Serves 4 1/4 cup lemon juice 1 tablespoon raw honey 2 tablespoons olive oil 1 large clove garlic, minced Metal or bamboo skewers COOKING INSTRUCTIONS: In a large bowl, combine first 5 ingredients (pork through pineapple). In a small bowl, whisk next 5 ingredients (lemon juice through garlic); pour mixture over pork, vegetables and pineapple. Cover and refrigerate for at least 1 hour. Alternately thread pork, onion, tomatoes, jalapeno and pineapple onto skewers. Preheat grill to HIGH. Reduce heat to MEDIUM-HIGH then place kabobs on the grill; cook for 10 minutes per side or until pork cubes are no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; salt and pepper to taste then fluff with a fork). Serve stir-fried sliced zucchini and red bell pepper on the side. NUTRITION: 492 Calories; 12g Fat (21.0% calories from fat); 17g Protein; 85g Carbohydrate; 2g Dietary Fiber; 45mg Cholesterol; 223mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 4 1/2 Other Carbohydrates. 2 tablespoons coconut oil 1 pound medium shrimp, peeled and deveined 2 large cloves garlic, minced 1 cup chopped onion 1 teaspoon chili powder 1 teaspoon ground cumin Tomatillo Salsa Shrimp Salad Day 4 - Serves 4 1 tablespoon lime juice 2 large tomatillos, chopped 1/2 medium peach, diced 1/4 cup chopped red onion 2 tablespoons lemon juice 1 teaspoon raw honey 1/4 cup chopped cilantro 4 cups chopped mixed salad greens COOKING INSTRUCTIONS: Melt the coconut oil in a medium skillet over medium heat. Add next 6 ingredients (shrimp through salt and pepper); cook for 10 minutes or until shrimp are pink and curled into a c shape. Turn off heat and pour lime juice over the shrimp. Prepare salsa: In a medium bowl, combine next 6 ingredients (tomatillos through cilantro); season with salt and pepper. To serve, evenly spread salad greens on dinner plates; arrange shrimp on top then garnish with salsa. SERVING SUGGESTION: Serve sliced cucumber and avocado on the side. NUTRITION: 431 Calories; 24g Fat (52.0% calories from fat); 49g Protein; 1g Carbohydrate; trace Dietary Fiber; 158mg Cholesterol; 315mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 0 Vegetable; 1 1/2 Fat. Paleo Menu-Mailer Volume 13, Week 50
2 tablespoons coconut oil 1 large onion, chopped 3 medium cloves garlic, minced 1 small red chili pepper, minced 2 tablespoons red curry paste 1 pound boneless skinless chicken thighs, chopped* Pineapple Lime Chicken Curry Day 5 - Serves 4 1 cup chopped fresh pineapple 2 tablespoons lime juice 1 teaspoon grated lime zest 1 1/2 cups canned, unsweetened coconut milk 2 cups chopped carrots 1 cup chopped green bell pepper COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add next 5 ingredients (onion through chicken); cook for 10 minutes or until chicken has browned and vegetables are slightly tender. Stir in remaining ingredients (pineapple through salt and pepper) then reduce heat, cover and simmer for 10 minutes or until chicken is cooked through and pineapple is tender. Serve warm. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: Serve over Cauli-Rice (see Day 3 directions). Add steamed broccoli spears on the side. NUTRITION: 228 Calories; 9g Fat (36.4% calories from fat); 24g Protein; 12g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 181mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. 2 pounds chicken wings 2 large red bell peppers, de-seeded, de-ribbed and sliced 1 small onion, sliced 1 large clove garlic, minced 2 cups low sodium chicken broth, or use homemade Red Pepper Chicken Wings Day 6 - Serves 4 2 teaspoons orange zest 1/2 cup orange juice 2 tablespoons raw honey 1 tablespoon chili powder COOKING INSTRUCTIONS: cooker; stir well to combine. Place all ingredients (chicken wings through chili powder) in a large crock Cover and cook on LOW for 6 hours or until chicken is very fork tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 378 Calories; 20g Fat (47.5% calories from fat); 29g Protein; 21g Carbohydrate; 2g Dietary Fiber; 94mg Cholesterol; 370mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates Paleo Menu-Mailer Volume 13, Week 50
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Menu-Mailer Volume 13, Week 50
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Coconut Lime Chicken Stir-Fry, serve over chopped spinach Day 2: Grilled Burgers with Spicy Almond Sauce, along with sweet Potato Fries and coleslaw Day 3: Jalapeno Pineapple Pork Kabobs, serve over Cauli-Rice with stir-fried sliced zucchini and red bell pepper on the side Day 4: Tomatillo Salsa Shrimp Salad, with a side of sliced cucumber and avocado Day 5: Pineapple Lime Chicken Curry, serve over Cauli-Rice and steamed broccoli spears on the side Day 6: Red Pepper Chicken Wings, add abig salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 3/4 pound ground beef [D2] 1/2 pound pork tenderloin [D3] 1 large boneless skinless chicken breast halves [D1] 1/2 pound boneless skinless chicken thighs [D5] 1 pound chicken wings [D6] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D4] CONDIMENTS Olive oil [D3] **Additional [D2] Coconut oil [D1] [D4] [D5] Sriracha [D2] Red curry paste (in Asian section of grocery store) [D5] Almond butter [D2] Raw honey [D1] [D2] [D3] [D4] [D6] **Extra virgin olive oil [D6] **Balsamic vinegar [D6] **Rice vinegar [D2] **Paleo mayonnaise [D2] Volume 13, Week 50 PRODUCE Onions (1/2 large, 1 small +1/2 cup chopped) [D3] [D4] [D5] [D6] Red onions (2 tablespoons) [D4] Garlic (3 large cloves plus 2 medium and 1/2 small) [D1] [D2] [D3] [D4] [D5] [D6] ** [D6] Leeks (1/2 large) [D1] Carrots (2 cups chopped) [D1] [D5] **Additional [D2] Green beans (1/2 cup) [D1] Tomatoes (1/2 large) [D2] Cherry tomatoes (1/2 cup) [D3] Tomatillos (1 large) [D4] Green bell peppers (1/2 cup chopped) [D5] Red bell peppers (1 large) [D6] **Additional [D3] Jalapenos (1 large) [D3] Red chili peppers (1/2 small) [D5] Gingerroot (1 teaspoon) [D1] Mixed salad greens (2 cups chopped) [D4] Romaine lettuce (4 leaves) [D2] Cilantro (2 tablespoons chopped) [D4] Lemons (2 tablespoons plus 1 tablespoon juice) [D3] [D4] Limes (2 1/2 tablespoons juice plus 1/2 teaspoon zest) [D1] [D2] [D4] [D5] Oranges (1/4 cup juice plus 1 teaspoon zest) [D6] Pineapple (1 cup chunks plus 1/2 cup chopped) [D3] [D5] Peaches (1/4 medium) [D4] **Sweet potatoes [D2] **Cauliflower [D3] [D5] **Broccoli [D5] **Cabbage [D2] **Zucchini [D3] **Avocados [D4] **Cucumber [D4] **Spinach [D1] **Lettuce (not Iceberg, no nutrition) [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium chicken broth, or use homemade (1 cup plus 2 tablespoons) [D1] [D6] Coconut milk, unsweetened (1 cup) [D1] [D5] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Garlic powder [D2] Chili powder [D4] [D6] Ground cumin [D4] **Basil [D6] **Oregano [D6] DRY GOODS Coconut flakes, unsweetened (1 1/2 tablespoons) [D1] FREEZER 1/2 pound medium shrimp, peeled and deveined (if not using fresh) [D4] OTHER Metal or bamboo skewers [D3] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 13, Week 50
1 tablespoon coconut oil 1/2 large leek, chopped (white and light green parts only) 1 large clove garlic, minced 1 teaspoon gingerroot, grated 1 large boneless skinless chicken breast halves, cut into strips* Coconut Lime Chicken Stir-Fry Day 1 - Serves 2 1 1/2 tablespoons unsweetened coconut flakes 2 tablespoons low sodium chicken broth, or use homemade 2 tablespoons canned, unsweetened coconut milk 1/2 tablespoon lime juice 1/2 tablespoon raw honey 1/4 cup green beans, chopped 1 cup carrots, chopped COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add leek, garlic and gingerroot; cook and stir for 5 minutes. Add next 7 ingredients (chicken through honey). Reduce heat to low, stir well and cook for 10 minutes or until chicken juices run clear. Add green beans and carrots; cook for 5 minutes or until vegetables are slightly tender. Turn off heat and serve warm. *Partially frozen chicken is easier to cut. SERVING SUGGESTION: Serve over chopped spinach (the heat of the stir-fry will wilt the spinach). NUTRITION: 335 Calories; 15g Fat (39.8% calories from fat); 33g Protein; 18g Carbohydrate; 4g Dietary Fiber; 74mg Cholesterol; 324mg Sodium. Exchanges: 4 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates. 3/4 pound ground beef 1/2 small clove garlic, minced 1 tablespoon almond butter 1/2 tablespoon sriracha Grilled Burgers with Spicy Almond Sauce Day 2 - Serves 2 1 tablespoon raw honey 1/2 tablespoon lime juice 1/4 teaspoon garlic powder 1/2 large tomato, sliced 4 large Romaine lettuce leaves COOKING INSTRUCTIONS: Preheat grill to HIGH. In a medium bowl, combine first 3 ingredients (beef through garlic); form mixture into patties. Reduce grill heat to MEDIUM-HIGH and place patties on grill; cook for 10 minutes per side or until desired level of doneness is achieved. Prepare sauce: In a small food processor, place next 5 ingredients (almond butter through garlic powder) along with salt and pepper to taste; blend until smooth. To serve: Place each grilled patty on a lettuce leaf; top with a tomato slice and a spoonful of sauce. Top with another lettuce leaf. SERVING SUGGESTION: Sweet Potato Fries (peel and cut sweet potatoes into fries ; toss with a little olive oil and spread on a baking sheet; bake in a preheated 425-degree oven until golden, turning once). Add a big bowl of shredded cabbage and carrots tossed with Paleo mayo and a little rice vinegar. NUTRITION: 469 Calories; 18g Fat (31.0% calories from fat); 42g Protein; 50g Carbohydrate; 28g Dietary Fiber; 47mg Cholesterol; 448mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 8 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. Paleo Menu-Mailer Volume 13, Week 50
DO-AHEAD TIP: Marinate kabobs for at least 1 hour (see recipe). If using bamboo skewers, presoak them in water for 30 minutes, to avoid burning on the grill. Jalapeno Pineapple Pork Kabobs 1/2 pound pork tenderloin, cubed 1/2 small onion, quartered 1/2 cup cherry tomatoes 1 large jalapeno, chopped 1 cup fresh pineapple chunks Day 3 - Serves 2 2 tablespoons lemon juice 1/2 tablespoon raw honey 1 tablespoon olive oil 1/2 large clove garlic, minced Metal or bamboo skewers COOKING INSTRUCTIONS: In a large bowl, combine first 5 ingredients (pork through pineapple). In a small bowl, whisk next 5 ingredients (lemon juice through garlic); pour mixture over pork, vegetables and pineapple. Cover and refrigerate for at least 1 hour. Alternately thread pork, onion, tomatoes, jalapeno and pineapple onto skewers. Preheat grill to HIGH. Reduce heat to MEDIUM-HIGH then place kabobs on the grill; cook for 10 minutes per side or until pork cubes are no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; salt and pepper to taste then fluff with a fork). Serve stir-fried sliced zucchini and red bell pepper on the side. NUTRITION: 492 Calories; 12g Fat (21.0% calories from fat); 17g Protein; 85g Carbohydrate; 2g Dietary Fiber; 45mg Cholesterol; 223mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat; 4 1/2 Other Carbohydrates. 1 tablespoon coconut oil 1/2 pound medium shrimp, peeled and deveined 1 large cloves garlic, minced 1/2 cup chopped onion 1/2 teaspoon chili powder 1/2 teaspoon ground cumin Tomatillo Salsa Shrimp Salad Day 4 - Serves 2 1/2 tablespoon lime juice 1 large tomatillos, chopped 1/4 medium peach, diced 2 tablespoons red onion, chopped 1 tablespoon lemon juice 1/2 teaspoon raw honey 2 tablespoons chopped cilantro 2 cups chopped mixed salad greens COOKING INSTRUCTIONS: Melt the coconut oil in a medium skillet over medium heat. Add next 6 ingredients (shrimp through salt and pepper); cook for 10 minutes or until shrimp are pink and curled into a c shape. Turn off heat and pour lime juice over the shrimp. Prepare salsa: In a medium bowl, combine next 6 ingredients (tomatillos through cilantro); season with salt and pepper. To serve, evenly spread salad greens on dinner plates; arrange shrimp on top then garnish with salsa. SERVING SUGGESTION: Serve sliced cucumber and avocado on the side. NUTRITION: 431 Calories; 24g Fat (52.0% calories from fat); 49g Protein; 1g Carbohydrate; trace Dietary Fiber; 158mg Cholesterol; 315mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 0 Vegetable; 1 1/2 Fat. Paleo Menu-Mailer Volume 13, Week 50
1 tablespoon coconut oil 1/2 large onion, chopped 2 medium cloves garlic, minced 1/2 small red chili pepper, minced 1 tablespoon red curry paste 1/2 pound boneless skinless chicken thighs, chopped* Pineapple Lime Chicken Curry Day 5 - Serves 2 1/2 cup chopped fresh pineapple 1 tablespoon lime juice 1/2 teaspoon lime zest, grated 3/4 cup canned, unsweetened coconut milk 1 cup carrots, chopped 1/2 cup green bell pepper, chopped COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet with a tight-fitting lid over medium heat. Add next 5 ingredients (onion through chicken); cook for 10 minutes or until chicken has browned and vegetables are slightly tender. Stir in remaining ingredients (pineapple through salt and pepper) then reduce heat, cover and simmer for 10 minutes or until chicken is cooked through and pineapple is tender. Serve warm. *Partially frozen chicken is easier to chop. SERVING SUGGESTION: Serve over Cauli-Rice (see Day 3 directions). Add steamed broccoli spears on the side. NUTRITION: 228 Calories; 9g Fat (36.4% calories from fat); 24g Protein; 12g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 181mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. 1 pound chicken wings 1 large red bell peppers, de-seeded, de-ribbed and sliced 1/2 small onion, sliced 1/2 large clove garlic, minced 1 cup low sodium chicken broth, or use homemade Red Pepper Chicken Wings Day 6 - Serves 2 1 teaspoon orange zest 1/4 cup orange juice 1 tablespoon raw honey 1/2 tablespoon chili powder COOKING INSTRUCTIONS: cooker; stir well to combine. Place all ingredients (chicken wings through chili powder) in a large crock Cover and cook on LOW for 6 hours or until chicken is very fork tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: 378 Calories; 20g Fat (47.5% calories from fat); 29g Protein; 21g Carbohydrate; 2g Dietary Fiber; 94mg Cholesterol; 370mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates Paleo Menu-Mailer Volume 13, Week 50
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. Paleo Menu-Mailer Volume 13, Week 50