MEAL PLAN 16.47 Recipe Compilation November 22nd, 2016 Ingredients: Slow Cooker Spaghetti Bolognese Yields: 30P, 27C, 0F Flesh of 2 spaghetti squash, roasted, seeded and scraped in to "spaghetti-like" threads using a fork 1 large yellow onion, small dice 4 cups mushrooms, sliced 6 cups tomato puree 2 pounds ground turkey 1 pound Italian sausage 2 tablespoons Italian seasoning 1 drizzle olive oil 1. Combine all ingredients in the crock of your slow cooker in this order: layer a third of spaghetti squash, third of sausage, third of ground turkey, third of onions, third of diced mushrooms, third of tomato puree, third of Italian seasoning, and salt and pepper. Repeat this process two more times. 2. Drizzle the olive oil on top before placing the lid on slow cooker. 3. Place slow cooker on a foil lined sheet pan and cook on high for 12 hours. 4. Carefully spoon out and serve immediately, or portion into pint containers and freeze for up to 6 months. 1
Tuscan Grilled Pork Chop Yields: Approximately 12 balanced blocks 18 oz. thick cut, bone in pork chop or 16oz. boneless. Olive oil, to taste and ¼ for frying basil leaves (optional) 3 Roma tomatoes, diced 10 basil leaves, chiffonade plus 4-6 large basil leaves left whole for frying (optional) 1 ½ teaspoons balsamic vinegar 1 ½ tablespoons capers, drained 2 small cloves of garlic, pasted 2 dashes Worcestershire 2 cup parsnip puree (see recipe below) 1. Heat a grill or cast iron grill pan over high heat until approximately 350 F. 2. Pat your pork chops dry with a paper towel, then season the top side with kosher salt, pepper and a drizzle of olive oil. When the grill pan is hot, place the chop/s, seasoned side down on the grill. Then, season the top side. Allow to cook while you prepare the tomato salad. 3. In a medium sized mixing bowl, combine tomatoes, capers, garlic, chiffonade of basil, balsamic vinegar and a drizzle of olive oil. Mix well until uniform, and then taste the salad. Adjust the seasoning with kosher salt, pepper and/or balsamic. Set aside. 4. Check in on the pork chop/s and give them the first rotation, which should be 45 offset from the first grill marks. Allow the pork to cook while you heat the parsnip puree and fry your basil leaves. 5. Reheat the parsnip puree in a small sauté pan adding a little water if necessary. Once hot, cut the heat and set aside. 6. To fry basil leaves, add ¼ inch of olive oil to a sauce pan and heat to 350. Then drop leaves in one at a time and use a pair of tongs to submerge them. Leaves are done when bubbles subside, even though they may not look transparent. Remove them from the oil and set aside on a paper towel. They will continue to become translucent as they rest. 7. Check in on your pork chop, flipping it, topping it with a few dashes of Worcestershire, rotating it as you did on the first side and cooking it to the temperature you like. I like mine cooked medium-rare-medium, which is around 130-140 F. If you are afraid to get sick, then cook to 165, but if you are sourcing your pork properly, this is not an issue. You can always remove the chop/s from the grill and finish them in the oven. 8. When pork is done to your liking, remove it from the heat and allow to rest for 5 minutes. 9. To plate, place a pile of parsnip puree on your plate, lean the chop/s on it, top it with the tomato salad and garnish with the fried basil leaf. If there is not room up top to stick the leaf in the parsnips, you can easily make a small slit in the chop and insert leaf there. 10. When you are finished, dig in and smile because you are the epitome of a Culinary Ninja!!! 2
Paleo Parsnip Puree Yields: 8C, 3F 6 parsnips, peeled and chopped into uniform chunks (8C) ¼ cup lite coconut milk (3F) 1. Place parsnips in a pot of cold water and bring to a simmer. 2. Cook until they become fork tender, and then strain them through a colander. 3. Place cooked parsnips into a food processor and puree until smooth. 4. Add coconut milk, Kosher salt and pepper and puree once again. Adjust consistency and season with salt and pepper to your liking. As always, this recipe is only a guideline. Be creative and season to your liking. You could always add a little Thai curry paste to give the parsnips a bit of a kick! It s Not Gourmet, Sis! 80 Clove Garlic Chicken Yields: 40P, 8C, 0F 2 Chickens (3-4lbs each), halved (~40P) Olive oil, as needed Freshly ground black pepper, to taste 80 cloves garlic, peeled 1 quart chicken stock Optional: fresh rosemary, bay leaves, cinnamon stick, cloves, allspice, chipotle in adobo, etc 1. Season skin side of chicken with kosher salt and pepper, then heat a large sauté pan or cast iron skillet over high heat. 2. Add olive oil and place chicken, seasoned side down, in the pan. 3. Sear nicely on all sides, then add remove from heat and layer chicken halves into slow cooker with garlic. 4. Add chicken stock and other, optional ingredients and cook on high for 6 hours or low for 10 hours. 5. Divvy up chicken into 8, ¼ chicken containers and top with pan juices. Refrigerate for up to one week or freeze for up to 6 months. Share with your friends and 3
Greek Freak Salad with Halibut Yields: 5P, 5C, 4+F 7.5oz Halibut 1 handful Spring Mix (lettuce) 1 cup red onion, julienned 1 cup bell peppers, diced 2 cups cucumbers, diced 1 cup Roma tomatoes, diced 1 cup carrots, julienned 10 small olives, chopped 1 tablespoon capers, drained Olive oil, to taste Balsamic vinegar, to taste To prepare the fish: 1. Heat a cast iron skillet or sauté pan over medium-high heat. 2. Season the top side of the Halibut with kosher salt, add some oil to the pan, and place the fish in the oil, seasoned side down. Then, season the top side with kosher salt. 3. Cook for approximately 3 minutes, then flip while making sure there is oil between the fish and the pan on the second side. Cook until the Halibut reaches an internal temperature of 120 F. Remove from pan and set aside. To prepare the salad: 1. Combine the spring mix, onions, peppers, cucumbers, tomatoes, carrots, olives, and capers in a large mixing bowl. 2. Drizzle with olive oil and balsamic vinegar and toss to coat evenly. 3. Season with kosher salt and pepper and toss again. Give it a taste and adjust flavor with more oil, vinegar, salt or pepper to your liking. 4. Transfer salad to a plate, top with Halibut and enjoy! 4
Paleo Plus Corn Tortillas Chicken Tortilla Soup Yields: 20 Blocks 1 ¾ pounds chicken breast, boneless/skinless (20P) 9 corn tortillas, cut into strips (12C) 4 teaspoons olive oil (12F) Kosher salt and black pepper, to taste 10 cloves fresh garlic, smashed and chopped (1C) 2 cups onions, small dice (2C) 5 cups Roma tomatoes, small dice (5C) 1 handful fresh cilantro, roughly chopped 1 teaspoon cumin 2 chipotle peppers in adobo 32oz chicken stock 1-2 avocadoes, diced (6-12F) Cilantro, to garnish 1. Preheat oven to 375 F and line two sheet pans with foil. 2. On one sheet pan, place the tortilla strips, drizzle them with olive oil and season with salt and pepper. On the other pan, place the chicken breasts and season with salt and pepper. 3. Place sheet pans in the oven and bake chicken to an internal temp of 165 F. Toss the tortilla strips every 5 minutes and cook until crispy. 4. While chicken and tortilla strips are cooking, heat an 8 quart stock pot over medium-high heat. 5. Add olive oil, cumin and garlic and cook for one minute, stirring constantly. Then, add onions. 6. Lower the heat, cover the pot and cook, stirring occasionally, until onions are translucent. 7. Add tomatoes, cilantro and chipotle peppers and cook until tomatoes are soft. 8. Add chicken stock and bring to a simmer. 9. Use an immersion blender, or transfer soup to your Vitamix, and puree until smooth. Return soup to pot if using your Vitamix and bring back to a simmer. 10. When chicken is done, dump pan juices into soup pot, dice the chicken and add it to the soup as well. 11. When tortilla strips are crispy, ladle your soup into a bowl and garnish with strips, avocado and cilantro. Poila! 5
Lime Seared Skirt Steak with Avocado Pico Yields:10P, 4C, 16F 12 oz. skirt steak Olive oil spray, as needed 2 limes, rolled and halved 2 large tomatoes, fleshed out and small diced ¼ bunch fresh cilantro, chiffonade ¼ red onion, small diced 2 cloves garlic, smashed into a paste ½ jalapeño, minced with seeds and membranes included for extra spice 2 avocadoes, small diced Juice of 3 limes Kosher salt and freshly ground black pepper, to taste 1. Heat a grill or grill pan over high heat. 2. Season one side of skirt steak with Kosher salt and spray with olive oil spray. 3. Place seasoned side down on the grill pan and cook for 1 minute, then squeeze one half of lime juice on upper side of steak and cook for one minute longer. 4. Rotate steak 90 to achieve a nice, diamond shaped grill mark. Squeeze another half of lime over top side, then season with salt and cook for 1 minute longer. 5. Turn steak and admire your awesome grill marks (as seen below). Repeat above process with remaining lime halves while rotating steak once more. Then, remove steak to from grill pan and allow to rest. 6. Prepare avocado pico by combining all remaining ingredients in a mixing bowl. Mix well and season with Kosher salt and pepper to your liking. 7. Once steak has rested for five minutes, slice across the grain on a bias as shown in the video. 8. Fan steak out on a serving plate and top with avocado pico. 6