MENU: Day 1: Ch-EASY Italian Chicken, with steamed baby red potatoes and steamed green beans Day 2: Roasted Italian Veggie Bake with Spaghetti Squash, add a mixed baby greens salad Day 3: Garlic Herb Pork Chops, with baked butternut squash and steamed broccoli spears Day 4: Southwestern Style Turkey Skillet, add a big salad and warm corn muffins Day 5: Ginger-Lime Salmon, with steamed new potatoes and steamed asparagus Day 6: Slow Cooker Pulled Pork Chili, serve in warm whole wheat tortillas and add a big salad SHOPPING LIST: MEAT 6 (6-oz.) boneless top loin pork chops [D3] 1 1/2 pounds lean pork shoulder roast [D6] 6 (6-oz.) boneless skinless chicken breast halves [D1] 3/4 pound lean ground turkey [D4] 6 (6-oz.) skinless salmon fillets (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D2,D3] Salsa (1/2 cup) [D4] Sun-dried tomatoes (1/2 cup chopped) [D2] **Salad dressing(s) (your choice) [D4,D6] **Red wine vinaigrette [D2] PRODUCE 3 pounds onions (keep on hand) [D2,D3,D4,D6] Garlic (20 cloves) [D1,D2,D3,D4,D5,D6] Spaghetti squash (1 half) [D2] Eggplant (1/2 cup chopped) [D2] Portabella mushrooms (1/2 cup sliced) [D2] Red bell peppers (1 1/2 cups chopped) [D2,D6] Jalapenos (1 tablespoon diced) [D6] Gingerroot (1 tablespoon grated) [D5] Limes (2 tablespoons juice plus 1/2 tablespoon zest) [D5] Spinach (1/2 cup chopped) [D1] **Red onion [D2] **Cucumber [D2] **Avocado [D2] **Baby red potatoes [D1] **New potatoes [D5] **Butternut squash [D3] **Green beans [D1] **Asparagus [D5] **Broccoli [D3] **Mixed baby greens [D2] **Lettuce (not Iceberg, no nutrition) [D4,D6] **Salad veggies (your choice) [D4,D6] DRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6] DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1 1/2 cups shredded) [D1,D2] Parmesan cheese (1/4 cup grated) (optional) [D1] **Butter, unsalted [D4] FREEZER 6 (6-oz.) skinless salmon fillets (if not using fresh) [D5] Whole kernel corn (1 cup)[d4] OTHER Aluminum foil wrap [D1] VEGETARIAN Non-breaded faux chicken patties [D3,D5] TVP crumbles [D4] Additional eggplant [D1] 30 ounces garbanzo beans [D6] KOSHER Additional 6 (6-oz.) boneless skinless chicken breast halves [D3] 1 1/2 pounds boneless skinless chicken thighs [D6] Soy cheese (optional) [D1] GLUTEN FREE Salsa [D4] Sun-dried tomatoes [D2] Vegetable broth [D3,D5] Canned tomatoes [D6] Tomato sauce [D1,D2,D6] Tomato paste [D6] Beans [D4,D6] Herbes de Provence [D1] Classic Dinner Answers Volume 16, Week 06
SPICES Herbes de Provence [D1] Oregano [D2,D3] Basil [D2,D3] Paprika [D3] Chili powder [D4,D6] Ground cumin [D4,D6] Cayenne pepper [D6] BAKERY **Corn muffins [D4] **Whole wheat flour tortillas [D6] CANNED GOODS Low sodium vegetable broth (3/4 cup) [D3,D5] 1 (14.5-oz.) can crushed tomatoes [D6] Tomato sauce (5 cups) [D1,D2,D6] Tomato paste (2 tablespoons) [D6] Black beans (7.5 ounces) (or use homemade) [D4] Kidney beans (30 ounces) (or use homemade) [D6] 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. Classic Dinner Answers Volume 16, Week 06
Day 1 - Serves 6 1 tablespoon olive oil 6 (6-oz.) boneless skinless chicken breast halves, butterflied 1 cup shredded part-skim Mozzarella cheese 1/2 cup chopped spinach 1 cup tomato sauce 2 cloves garlic, pressed 1 tablespoon Herbes de Provence 1/4 cup grated Parmesan cheese, optional Aluminum foil wrap COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Grease a 9- x 13-inch baking dish with the olive oil. Place chicken in the dish. Layer Mozzarella cheese and spinach inside chicken pockets ; cover with foil and bake for 30 to 45 minutes or until juices run clear. In a small saucepan, combine tomato sauce, garlic and Herbes de Provence over medium heat. Bring to a boil then serve over chicken. Top with Parmesan, if desired. SERVING SUGGESTION: Steamed baby red potatoes and steamed green beans. VEGETARIAN: Use eggplant instead of chicken. KOSHER: Use soy cheese or skip. GLUTEN FREE: Make sure tomato sauce and Herbes de Provence are gluten free. NUTRITION: Per serving: 277 Calories; 8g Fat; 45g Protein; 4g Carbohydrate; 1g Dietary Fiber; 109mg Cholesterol; 462mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 6 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Roast spaghetti squash. Day 2 - Serves 6 1/2 spaghetti squash, seeds and pulp removed 3 cups tomato sauce 3 cloves garlic, pressed 1 tablespoon dried oregano 1 teaspoon dried basil 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 teaspoons olive oil 1/2 cup chopped sun-dried tomatoes 1/2 cup chopped red bell pepper 1/2 cup chopped eggplant 1/2 cup sliced portabella mushrooms 1 cup chopped onion 1/2 cup shredded part-skim Mozzarella cheese COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place spaghetti squash on a lightly oiled baking sheet, cut side down; bake for 30 to 40 minutes or until tender. Meanwhile, prepare marinara sauce: In a medium saucepan over medium heat, combine next 6 ingredients (tomato sauce through black pepper), stirring well until heated through; set aside and keep warm. Heat the oil in a large, deep skillet over medium-high heat; add sun-dried tomatoes, bell pepper, eggplant, mushrooms and onion; sauté until almost tender; add to marinara sauce and toss well to coat. When spaghetti squash is cooked and has cooled slightly, scrape the squash out of its shell with a fork in long, thin (spaghetti-like) strands and arrange on dinner plates; top with vegetables and marinara sauce then garnish with Mozzarella. SERVING SUGGESTION: A big salad of mixed baby greens, sliced red onion, cucumber and avocado tossed with red wine vinaigrette. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure tomato sauce and sun-dried tomatoes are gluten free. NUTRITION: Per serving: 113 Calories; 4g Fat; 6g Protein; 17g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 1147mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat. Points: 3 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Cook brown rice. Day 3 - Serves 6 1 1/4 tablespoons olive oil 6 cloves garlic, pressed 6 (6-oz.) boneless top loin pork chops 1 tablespoon dried oregano 1 teaspoon dried basil 1/4 teaspoon paprika 1/2 cup low sodium vegetable broth 1/2 cup sliced onion 3 cups cooked brown rice COOKING INSTRUCTIONS: Heat the oil in a large skillet with a tight-fitting lid over medium-high heat. Add garlic and cook for 30 seconds or until fragrant. Sprinkle pork chops with oregano, basil and paprika; add to the skillet and brown for about 3 minutes per side; remove from the pan and keep warm. Reduce skillet heat to medium; add broth and whisk up all of the browned bits from the bottom of the pan. Return pork chops to the skillet and stir in onion. Reduce heat, cover and simmer for 10 to 15 minutes or until chops are cooked through, adding more broth if needed. Serve over brown rice. SERVING SUGGESTION: Baked butternut squash and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties instead of pork chops. KOSHER: Instead of pork chops, use boneless skinless chicken breast halves. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 346 Calories; 11g Fat; 34g Protein; 26g Carbohydrate; 3g Dietary Fiber; 77mg Cholesterol; 108mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 9 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Cook brown rice. Day 4 - Serves 6 3/4 pound lean ground turkey 3/4 cup chopped onion 3 cloves garlic, pressed 1 tablespoon chili powder 1 teaspoon ground cumin 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 3 cups cooked brown rice 7.5 ounces black beans, drained and rinsed or homemade 1 cup frozen whole kernel corn 1/2 cup salsa COOKING INSTRUCTIONS: Brown the ground turkey in a large skillet over medium-high heat; drain. Reduce heat to medium and add onion, garlic, chili powder, cumin, salt, and pepper; cook until onion is translucent (5 to 7 minutes). Stir in cooked rice, beans, corn and salsa. Bring mixture to a slight boil and cook until corn is heated through. SERVING SUGGESTION: Serve a big salad on the side. Add some warm corn muffins. VEGETARIAN: Use TVP crumbles. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and salsa are gluten free. NUTRITION: Per Serving: 266 Calories; 6g Fat; 17g Protein; 38g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 416mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Marinate salmon for 15 minutes (see recipe). Day 5 - Serves 6 6 (6-oz.) skinless salmon fillets 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 3 cloves garlic, pressed 1 tablespoon grated gingerroot 1/2 tablespoon lime zest 2 tablespoons lime juice 1/4 cup low sodium vegetable broth COOKING INSTRUCTIONS: Preheat oven broiler. Season fillets evenly with salt and pepper then place them in a lightly oiled 9- x 13-inch METAL baking pan (DO NOT USE GLASSWARE FOR BROILING!) In a small bowl, whisk together garlic, gingerroot, lime zest, lime juice and broth; pour over fillets and broil for about 4 minutes per side (depending on thickness) or until salmon flakes easily when tested with a fork. SERVING SUGGESTION: Steamed new potatoes and steamed asparagus. VEGETARIAN: Use non-breaded faux chicken patties instead of salmon. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 204 Calories; 6g Fat; 35g Protein; 1g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 449mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 06
Day 6 - Serves 6 1 1/2 pounds lean pork shoulder roast 30 ounces kidney beans, drained and rinsed or homemade 1 (14.5-oz.) can crushed tomatoes 1 cup tomato sauce 1 cup chopped onion 1 cup chopped red bell pepper 1 tablespoon diced jalapeno 2 tablespoons tomato paste 3 cloves garlic, pressed 1/2 tablespoon ground cumin 2 tablespoons chili powder 1/4 teaspoon cayenne pepper COOKING INSTRUCTIONS: Place roast in a slow cooker. In a large bowl, combine remaining ingredients; pour mixture over roast. Cover and cook on LOW for 6 to 8 hours or until roast is fork-tender. Stir well, pull pork apart, and serve. SERVING SUGGESTION: Serve pork/bean mixture in warmed whole wheat flour tortillas; add a big salad on the side. VEGETARIAN: Replace pork with 30 ounces of garbanzo beans (drained and rinsed or homemade). KOSHER: Substitute pork with boneless skinless chicken thighs. GLUTEN FREE: Make sure beans, tomatoes, tomato sauce and tomato paste are gluten free. NUTRITION: Per Serving: 272 Calories; 5g Fat; 23g Protein; 36g Carbohydrate; 9g Dietary Fiber; 41mg Cholesterol; 952mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 06
MENU: Day 1: Ch-EASY Italian Chicken, with steamed baby red potatoes and steamed green beans Day 2: Roasted Italian Veggie Bake with Spaghetti Squash, add a mixed baby greens salad Day 3: Garlic Herb Pork Chops, with baked butternut squash and steamed broccoli spears Day 4: Southwestern Style Turkey Skillet, add a big salad and warm corn muffins Day 5: Ginger-Lime Salmon, with steamed new potatoes and steamed asparagus Day 6: Slow Cooker Pulled Pork Chili, serve in warm whole wheat tortillas and add a big salad SHOPPING LIST: MEAT 2 (6-oz.) boneless top loin pork chops [D3] 1/2 pound lean pork shoulder roast [D6] 2 (6-oz.) boneless skinless chicken breast halves [D1] 1/4 pound lean ground turkey [D4] 2 (6-oz.) skinless salmon fillets (or buy frozen) [D5] CONDIMENTS Olive oil [D1,D2,D3] Salsa (2 1/2 tablespoons) [D4] Sun-dried tomatoes (2 1/2 tablespoons chopped) [D2] **Salad dressing(s) (your choice) [D4,D6] **Red wine vinaigrette [D2] PRODUCE 3 pounds onions (keep on hand) [D2,D3,D4,D6] Garlic (7 cloves) [D1,D2,D3,D4,D5,D6] Spaghetti squash (1 quarter) [D2] Eggplant (2 1/2 tablespoons chopped) [D2] Portabella mushrooms (2 1/2 tablespoons sliced) [D2] Red bell peppers (1/2 cup chopped) [D2,D6] Jalapenos (1 teaspoon diced)[d6] Gingerroot (1 teaspoon grated) [D5] Limes (2 teaspoons juice plus 1/2 teaspoon zest) [D5] Spinach (2 1/2 tablespoons chopped) [D1] **Red onion [D2] **Cucumber [D2] **Avocado [D2] **Baby red potatoes [D1] **New potatoes [D5] **Butternut squash [D3] **Green beans [D1] **Asparagus [D5] **Broccoli [D3] **Mixed baby greens [D2] **Lettuce (not Iceberg, no nutrition) [D4,D6] **Salad veggies (your choice) [D4,D6] DRY GOODS Brown rice (2 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6] DAIRY/DAIRY CASE Part-skim Mozzarella cheese (1/2 cup shredded) [D1,D2] Parmesan cheese (1 1/2 tablespoons grated) (optional) [D1] **Butter, unsalted [D4] FREEZER 2 (6-oz.) skinless salmon fillets (if not using fresh) [D5] Whole kernel corn(1/3cup)[d4] OTHER Aluminum foil wrap [D1] VEGETARIAN Non-breaded faux chicken patties [D3,D5] TVP crumbles [D4] Additional eggplant [D1] 10 ounces garbanzo beans [D6] KOSHER Additional 2 (6-oz.) boneless skinless chicken breast halves [D3] 1/2 pound boneless skinless chicken thighs [D6] Soy cheese (optional) [D1] GLUTEN FREE Salsa [D4] Sun-dried tomatoes [D2] Vegetable broth [D3,D5] Canned tomatoes [D6] Tomato sauce [D1,D2,D6] Tomato paste [D6] Beans [D4,D6] Herbes de Provence [D1] Classic Dinner Answers Volume 16, Week 06
SPICES Herbes de Provence [D1] Oregano [D2,D3] Basil [D2,D3] Paprika [D3] Chili powder [D4,D6] Ground cumin [D4,D6] Cayenne pepper [D6] BAKERY **Corn muffins [D4] **Whole wheat flour tortillas [D6] CANNED GOODS Low sodium vegetable broth (1/4 cup) [D3,D5] Crushed tomatoes (4.5 ounces) [D6] Tomato sauce (1 2/3 cups) [D1,D2,D6] Tomato paste (2 teaspoons) [D6] Black beans (2.5 ounces) (or use homemade) [D4] Kidney beans (10 ounces) (or use homemade) [D6] 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. Classic Dinner Answers Volume 16, Week 06
Day 1 - Serves 2 1 teaspoon olive oil 2 (6-oz.) boneless skinless chicken breast halves, butterflied 1/3 cup shredded part-skim Mozzarella cheese 2 1/2 tablespoons chopped spinach 1/3 cup tomato sauce 1 small clove garlic, pressed 1 teaspoon Herbes de Provence 1 1/2 tablespoons grated Parmesan cheese, optional Aluminum foil wrap COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Grease an 8-inch baking dish with the olive oil. Place chicken in the dish. Layer Mozzarella cheese and spinach inside chicken pockets ; cover with foil and bake for 30 to 40 minutes or until juices run clear. In a small saucepan, combine tomato sauce, garlic and Herbes de Provence over medium heat. Bring to a boil then serve over chicken. Top with Parmesan, if desired. SERVING SUGGESTION: Steamed baby red potatoes and steamed green beans. VEGETARIAN: Use eggplant instead of chicken. KOSHER: Use soy cheese or skip. GLUTEN FREE: Make sure tomato sauce and Herbes de Provence are gluten free. NUTRITION: Per serving: 277 Calories; 8g Fat; 45g Protein; 4g Carbohydrate; 1g Dietary Fiber; 109mg Cholesterol; 462mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 6 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Roast spaghetti squash. Day 2 - Serves 2 1/4 spaghetti squash, seeds and pulp removed 1 cup tomato sauce 1 clove garlic, pressed 1 teaspoon dried oregano 1/4 teaspoon dried basil 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 3/4 teaspoon olive oil 2 1/2 tablespoons chopped sun-dried tomatoes 2 1/2 tablespoons chopped red bell pepper 2 1/2 tablespoons chopped eggplant 2 1/2 tablespoons sliced portabella mushrooms 1/3 cup chopped onion 2 1/2 tablespoons shredded part-skim Mozzarella cheese COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place spaghetti squash on a lightly oiled baking sheet, cut side down; bake for 30 to 40 minutes or until tender. Meanwhile, prepare marinara sauce: In a medium saucepan over medium heat, combine next 6 ingredients (tomato sauce through black pepper), stirring well until heated through; set aside and keep warm. Heat the oil in a deep skillet over medium-high heat; add sun-dried tomatoes, bell pepper, eggplant, mushrooms and onion; sauté until almost tender; add to marinara sauce and toss well to coat. When spaghetti squash is cooked and has cooled slightly, scrape the squash out of its shell with a fork in long, thin (spaghetti-like) strands and arrange on dinner plates; top with vegetables and marinara sauce then garnish with Mozzarella. SERVING SUGGESTION: A big salad of mixed baby greens, sliced red onion, cucumber and avocado tossed with red wine vinaigrette. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure tomato sauce and sun-dried tomatoes are gluten free. NUTRITION: Per serving: 113 Calories; 4g Fat; 6g Protein; 17g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 1147mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat. Points: 3 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Cook brown rice. Day 3 - Serves 2 1 1/4 teaspoons olive oil 2 cloves garlic, pressed 2 (6-oz.) boneless top loin pork chops 1 teaspoon dried oregano 1/4 teaspoon dried basil 1 dash paprika 2 1/2 tablespoons low sodium vegetable broth 2 1/2 tablespoons sliced onion 1 cup cooked brown rice COOKING INSTRUCTIONS: Heat the oil in a skillet with a tight-fitting lid over medium-high heat. Add garlic and cook for 30 seconds or until fragrant. Sprinkle pork chops with oregano, basil and paprika; add to the skillet and brown for about 3 minutes per side; remove from the pan and keep warm. Reduce skillet heat to medium; add broth and whisk up all of the browned bits from the bottom of the pan. Return pork chops to the skillet and stir in onion. Reduce heat, cover and simmer for 8 to 10 minutes or until chops are cooked through, adding more broth if needed. Serve over brown rice. SERVING SUGGESTION: Baked butternut squash and steamed broccoli spears. VEGETARIAN: Use non-breaded faux chicken patties instead of pork chops. KOSHER: Instead of pork chops, use boneless skinless chicken breast halves. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 346 Calories; 11g Fat; 34g Protein; 26g Carbohydrate; 3g Dietary Fiber; 77mg Cholesterol; 108mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 9 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Cook brown rice. Day 4 - Serves 2 1/4 pound lean ground turkey 1/4 cup chopped onion 1 clove garlic, pressed 1 teaspoon chili powder 1/4 teaspoon ground cumin 1/8 teaspoon sea salt 1 dash freshly ground black pepper 1 cup cooked brown rice 2.5 ounces black beans, drained and rinsed or homemade 1/3 cup frozen whole kernel corn 2 1/2 tablespoons salsa COOKING INSTRUCTIONS: Brown the ground turkey in a skillet over medium-high heat; drain. Reduce heat to medium and add onion, garlic, chili powder, cumin, salt, and pepper; cook until onion is translucent (5 to 7 minutes). Stir in cooked rice, beans, corn and salsa. Bring mixture to a slight boil and cook until corn is heated through. SERVING SUGGESTION: Serve a big salad on the side. Add some warm corn muffins. VEGETARIAN: Use TVP crumbles. KOSHER: No changes necessary. GLUTEN FREE: Make sure beans and salsa are gluten free. NUTRITION: Per Serving: 266 Calories; 6g Fat; 17g Protein; 38g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 416mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Marinate salmon for 15 minutes (see recipe). Day 5 - Serves 2 2 (6-oz.) skinless salmon fillets 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1 clove garlic, pressed 1 teaspoon grated gingerroot 1/2 teaspoon lime zest 2 teaspoons lime juice 1 1/2 tablespoons low sodium vegetable broth COOKING INSTRUCTIONS: Preheat oven broiler. Season fillets evenly with salt and pepper then place them in a lightly oiled 8-inch METAL baking pan (DO NOT USE GLASSWARE FOR BROILING!) In a small bowl, whisk together garlic, gingerroot, lime zest, lime juice and broth; pour over fillets and broil for about 4 minutes per side (depending on thickness) or until salmon flakes easily when tested with a fork. SERVING SUGGESTION: Steamed new potatoes and steamed asparagus. VEGETARIAN: Use non-breaded faux chicken patties instead of salmon. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 204 Calories; 6g Fat; 35g Protein; 1g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 449mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. Points: 5 Classic Dinner Answers Volume 16, Week 06
Day 6 - Serves 2 1/2 pound lean pork shoulder roast 10 ounces kidney beans, drained and rinsed or homemade 4.5 ounces crushed tomatoes 1/3 cup tomato sauce 1/3 cup chopped onion 1/3 cup chopped red bell pepper 1 teaspoon diced jalapeno 2 teaspoons tomato paste 1 clove garlic, pressed 1/2 teaspoon ground cumin 2 teaspoons chili powder 1 dash cayenne pepper COOKING INSTRUCTIONS: Place roast in a slow cooker. In a bowl, combine remaining ingredients; pour mixture over roast. Cover and cook on LOW for 3 to 4 hours or until roast is fork-tender. Stir well, pull pork apart, and serve. SERVING SUGGESTION: Serve pork/bean mixture in warmed whole wheat flour tortillas; add a big salad on the side. VEGETARIAN: Replace pork with 10 ounces of garbanzo beans (drained and rinsed or homemade). KOSHER: Substitute pork with boneless skinless chicken thighs. GLUTEN FREE: Make sure beans, tomatoes, tomato sauce and tomato paste are gluten free. NUTRITION: Per Serving: 272 Calories; 5g Fat; 23g Protein; 36g Carbohydrate; 9g Dietary Fiber; 41mg Cholesterol; 952mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fat. Points: 7 Classic Dinner Answers Volume 16, Week 06
MENU: Day 1: Lemon Tarragon Chicken with Mushrooms, with baked Hubbard squash and steamed green beans Day 2: Thai-Style Pork with Wilted Spinach, serve over Cauli-Rice and add steamed broccoli spears Day 3: Italian-Style Flounder with Red Sauce, with spaghetti squash and a big green salad Day 4: Garlic Orange Turkey with Kale, add steamed baby Brussels sprouts and Faux-Tay- Toes Day 5: Smokey Flank Steak with Fresh Pico de Gallo, with a red lettuce salad Day 6: Citrus Slow Cooker Chicken, add steamed asparagus and a big green salad SHOPPING LIST: PROTEIN 1 pound beef flank steak [D5] 1 pound pork tenderloin [D2] 4 (6-oz.) boneless skinless chicken breast halves [D1] 2 1/2 pounds skinless chicken thighs (bone-in) [D6] 1 pound boneless skinless turkey breast meat [D4] 4 (4-oz.) flounder fillets (or buy frozen) [D3] CONDIMENTS Olive oil [D1,D2,D3,D4,D5] Low sodium soy sauce [D2] Honey [D4] **LC Salad dressing(s) (watch carb count) [D3,D6] **Red wine vinaigrette [D5] PRODUCE 3 pounds onions (keep on hand) [D1,D4,D6] Red onions (2 tablespoons chopped) **LC Additional [D5] Garlic (18 cloves) [D1,D2,D3,D4,D5,D6] Green onions (1/2 cup chopped)[d1] Leeks (1 cup chopped) [D2,D3] Celery (1/4 cup chopped) [D2] Zucchini (1/2 cup chopped) [D3] Cauliflower (1 cup chopped) **LC Additional [D2,D3,D4] Broccoli (1/2 cup chopped) **LC Additional [D2,D3] Tomatoes (1 cup chopped) [D5] Red bell peppers (1cup chopped)[d5] Jalapeno (1 tablespoon diced) [D5] Gingerroot (1 tablespoon grated)[d2] White button mushrooms (1/4 cup sliced) [D1] Spinach (2 cups chopped) [D2] Kale (2 cups chopped) [D4] Cilantro (2 tablespoons chopped)[d5] Lemons (1 whole plus 1/2 cup juice) [D1,D6] Limes (1 whole plus 3 tablespoons juice plus 1/2 teaspoon zest) [D2,D5,D6] Oranges (One half plus 2 tablespoons juice plus 1 teaspoon zest) [D4,D6] **LC Hubbard squash [D1] **LC Spaghetti squash [D3] **LC Green beans [D1] **LC Asparagus [D6] **LC Baby Brussels sprouts [D4] **LC Cucumber [D5] **LC Avocado [D5] **LC Red leaf lettuce [D5] **LC Lettuce (not Iceberg, no nutrition) [D3,D6] **Baby red potatoes [D1,D6] **Sweet potatoes [D4] **Corn on the cob (or buy frozen)[d5] DAIRY/DAIRY CASE **LC Butter, unsalted [D4,D5] **LC Cream cheese [D4] FREEZER 4 (4-oz.) flounder fillets (if not using fresh) [D3] **Corn on the cob (if not using fresh) [D5] CANNED GOODS Low sodium chicken broth (2 cups) [D1,D6] Low sodium beef broth (1/2 cup) [D5] Low sodium vegetable broth (1 1/2 cups plus 2 tablespoons) [D2,D3,D4] Diced tomatoes (7.25 ounces) [D3] Tomato sauce (1/4 cup) [D3] Tomato paste (2 tablespoons) (optional) [D3] Water chestnuts (1/4 cup chopped) [D2] OTHER Large zipper-topped plastic bags [D5] KOSHER 1 pound kosher beef steak [D5] 1 pound boneless skinless chicken thighs [D2] GLUTEN FREE Soy sauce [D2] Chicken broth [D1,D6] Beef broth [D5] Vegetable broth [D2,D3,D4] Canned tomatoes [D3] Tomato sauce [D3] Tomato paste (if using) [D3] Water chestnuts [D2] Low Carb Dinner Answers Volume 16, Week 06
DRY GOODS **Brown rice [D2] **Angel Hair pasta [D3] BAKERY **Whole wheat flour tortillas[d5] SPICES Tarragon [D1] Basil [D3] Oregano [D3,D6] Ground cumin [D5] Ground allspice [D4] 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. Low Carb Dinner Answers Volume 16, Week 06
Day 1 - Serves 4 1 1/2 tablespoons olive oil 1/2 cup chopped onion 1/2 cup chopped green onions 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 cloves garlic, pressed 1/4 cup sliced white button mushrooms 1 cup low sodium chicken broth 1/4 cup lemon juice 2 tablespoons dried tarragon 4 (6-oz.) boneless skinless chicken breast halves COOKING INSTRUCTIONS: Heat the oil in a large skillet with a tight-fitting lid over medium-high heat. Add both kinds of onions and season with salt and pepper; cook until veggies are tender-crisp, 5 to 7 minutes. Reduce heat to medium; add garlic and mushrooms and cook for 15 to 30 seconds, being careful to not burn. Add broth, lemon juice and tarragon and cook for 1 minute. Add chicken then reduce heat, cover and simmer for 20 to 30 minutes, turning once, until cooked through. Serve chicken topped with lemon tarragon sauce and enjoy! LC SERVING SUGGESTION: Baked Hubbard squash and steamed green beans. SERVING SUGGESTION: Add steamed baby red potatoes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 271 Calories; 7g Fat; 43g Protein; 6g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 715mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
Day 2 - Serves 4 2 teaspoons olive oil 3 cloves garlic, pressed 1 tablespoon grated gingerroot 1/2 teaspoon lime zest 1/2 cup chopped leeks 1 pound pork tenderloin, cut into 1/2-inch cutlets 1/4 cup chopped celery 1/4 cup chopped water chestnuts 1 cup low sodium vegetable broth 2 tablespoons low sodium soy sauce 2 tablespoons lime juice 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 2 cups chopped spinach COOKING INSTRUCTIONS: Heat the oil in a large skillet with a tight-fitting over medium heat. Add garlic, gingerroot, lime zest and leeks; cook and stir for 2 to 3 minutes or just until onion is becoming translucent. Add next 8 ingredients (pork cutlets through black pepper), stirring gently. Reduce heat, cover and simmer for 10 to 20 minutes or until cutlets are done (or just slightly pink in the centers), turning once half way through cooking time. Stir in spinach until wilted. LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and toss with a fork). Add steamed broccoli spears on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: Instead of pork, use boneless skinless chicken thighs. GLUTEN FREE: Make sure water chestnuts, soy sauce and broth are gluten free. NUTRITION: per serving: 196 Calories; 6g Fat; 28g Protein; 6g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 743mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 5 Low Carb Dinner Answers Volume 16, Week 06
Day 3 - Serves 4 1/2 cup low sodium vegetable broth 1 cup chopped cauliflower 1/2 cup chopped broccoli 1/2 cup chopped zucchini 1/2 cup chopped leeks 4 cloves garlic, pressed 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 7.25 ounces diced tomatoes, drained 1/4 cup tomato sauce 2 tablespoons tomato paste, optional - for thicker sauce 1 teaspoon dried basil 1 tablespoon dried oregano 4 (4-oz.) flounder fillets COOKING INSTRUCTIONS: Heat the broth in a large saucepan with a tight-fitting lid over mediumhigh heat. Add next 7 ingredients (cauliflower through black pepper); cook, stirring occasionally, until veggies are tender, 6 to 8 minutes. Add tomatoes, tomato sauce, tomato paste (if desired), basil and oregano. Bring mixture to a slow boil then reduce heat to low and simmer, stirring occasionally, until sauce reaches desired thickness. Add flounder fillets; cover and cook for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately. LC SERVING SUGGESTION: Spaghetti Squash Noodles (cut squash in half lengthwise and place it on a lightly oiled baking sheet, cut sides down. Bake in a preheated 375-degree oven until tender. Remove from oven and set aside to cool slightly. Scoop out seeds then, using a fork, scrape squash from its shell in long, thin [spaghetti-like] strands. Add a big green salad on the side. SERVING SUGGESTION: Serve Angel Hair pasta instead of Spaghetti Squash Noodles. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth, tomatoes, tomato sauce and tomato paste (if using) are gluten free. NUTRITION: per serving: 159 Calories; 2g Fat; 25g Protein; 11g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 803mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fat. Points: 4 Low Carb Dinner Answers Volume 16, Week 06
Day 4 - Serves 4 1 teaspoon orange zest 1 teaspoon honey 1 clove garlic, pressed 2 tablespoons ground allspice 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 tablespoon olive oil 1 pound boneless skinless turkey breast meat, cut into 1-inch strips 2 tablespoons low sodium vegetable broth 2 tablespoons orange juice 1/4 cup chopped onion 2 cups chopped kale COOKING INSTRUCTIONS: In a medium bowl, combine first 7 ingredients (orange zest through olive oil). Add turkey strips, stir to coat then set aside. In a large skillet with a tight-fitting lid over medium-high heat, combine broth, orange juice and onion; bring to a boil then add turkey; reduce heat, cover and simmer for 10 to 15 minutes or until turkey is cooked through. Stir in kale until wilted then serve and enjoy! LC SERVING SUGGESTION: Steamed baby Brussels sprouts and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve baked sweet potatoes instead of Faux-Tay-Toes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 197 Calories; 5g Fat; 30g Protein; 9g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 559mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. Points: 5 Low Carb Dinner Answers Volume 16, Week 06
Day 5 - Serves 4 1 teaspoon ground cumin 3 cloves garlic, pressed, divided 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 cup chopped red bell pepper 1 pound beef flank steak, trimmed and cut into 1/2-inch strips 2 teaspoons olive oil 1/2 cup low sodium beef broth 1/2 cup water 1 cup chopped tomato 2 tablespoons chopped red onion 1 tablespoon diced jalapeno 1 tablespoon lime juice 2 tablespoons chopped cilantro COOKING INSTRUCTIONS: In a large zipper-topped plastic bag, combine cumin, half of the garlic, the salt, pepper, and bell pepper. Add steak strips to the bag and shake well to coat. Heat the olive oil in a deep skillet over medium heat; add contents of bag and cook for 5 to 7 minutes or until steak strips are browned. Add broth and water; bring to a boil then reduce heat to low and simmer for 10 minutes or until steak has reached desired level of doneness. Meanwhile, in a small bowl, combine remaining garlic with tomato, red onion, jalapeno, lime juice and cilantro. Serve steak strips topped with Pico de Gallo as soon as they are cooked through. LC SERVING SUGGESTION: A big salad of red leaf lettuce, sliced red onion, cucumber and avocado, tossed with red wine vinaigrette. SERVING SUGGESTION: Serve steak strips in warmed whole wheat flour tortillas. Add buttered corn on the cob. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 230 Calories; 11g Fat; 26g Protein; 7g Carbohydrate; 2g Dietary Fiber; 57mg Cholesterol; 565mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
Day 6 - Serves 4 1 cup low sodium chicken broth 1/4 cup lemon juice 1 cup chopped onion 2 1/2 pounds skinless chicken thighs, bone-in 1 lemon, halved 1/2 orange, halved again 1 lime, halved 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 tablespoon dried oregano 5 cloves garlic, peeled COOKING INSTRUCTIONS: Combine broth, lemon juice and onion in a slow cooker. Rub chicken with lemon, orange and lime then season with salt, pepper and oregano. Place chicken in slow cooker and arrange lemon, orange and lime pieces and garlic cloves on top. Cover and cook on LOW for 8 hours or until chicken is falling apart. LC SERVING SUGGESTION: Steamed asparagus and a big green salad. SERVING SUGGESTION: Add steamed baby red potatoes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 247 Calories; 7g Fat; 36g Protein; 12g Carbohydrate; 2g Dietary Fiber; 134mg Cholesterol; 506mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
MENU: Day 1: Lemon Tarragon Chicken with Mushrooms, with baked Hubbard squash and steamed green beans Day 2: Thai-Style Pork with Wilted Spinach, serve over Cauli-Rice and add steamed broccoli spears Day 3: Italian-Style Flounder with Red Sauce, with spaghetti squash and a big green salad Day 4: Garlic Orange Turkey with Kale, add steamed baby Brussels sprouts and Faux-Tay- Toes Day 5: Smokey Flank Steak with Fresh Pico de Gallo, with a red lettuce salad Day 6: Citrus Slow Cooker Chicken, add steamed asparagus and a big green salad SHOPPING LIST: PROTEIN 1/2 pound beef flank steak [D5] 1/2 pound pork tenderloin [D2] 2 (6-oz.) boneless skinless chicken breast halves [D1] 1 1/4 pounds skinless chicken thighs (bone-in) [D6] 1/2 pound boneless skinless turkey breast meat [D4] 2 (4-oz.) flounder fillets (or buy frozen) [D3] CONDIMENTS Olive oil [D1,D2,D3,D4,D5] Low sodium soy sauce [D2] Honey [D4] **LC Salad dressing(s) (watch carb count) [D3,D6] **Red wine vinaigrette [D5] PRODUCE 3 pounds onions (keep on hand) [D1,D4,D6] Red onions (2 tablespoons chopped) **LC Additional [D5] Garlic (10 cloves) [D1,D2,D3,D4,D5,D6] Green onions (1/4 cup chopped)[d1] Leeks (1/2 cup chopped) [D2,D3] Celery (2 tablespoons chopped) [D2] Zucchini (1/4 cup chopped) [D3] Cauliflower (1/2 cup chopped) **LC Additional [D2,D3,D4] Broccoli (1/4 cup chopped) **LC Additional [D2,D3] Tomatoes (1/2 cup chopped) [D5] Red bell peppers (½cup chopped)[d5] Jalapeno (1/2 tablespoon diced) [D5] Gingerroot (½ tablespoon grated)[d2] White button mushrooms (2 tablespoons sliced) [D1] Spinach (1 cup chopped) [D2] Kale (1 cup chopped) [D4] Cilantro (1 tablespoon chopped) [D5] Lemons (1 half plus 1/4 cup juice) [D1,D6] Limes (1 half plus 1 1/2 tablespoons juice plus 1/4 teaspoon zest) [D2,D5,D6] Oranges (One quarter plus 1 tablespoon juice plus 1/2 teaspoon zest) [D4,D6] **LC Hubbard squash [D1] **LC Spaghetti squash [D3] **LC Green beans [D1] **LC Asparagus [D6] **LC Baby Brussels sprouts [D4] **LC Cucumber [D5] **LC Avocado [D5] **LC Red leaf lettuce [D5] **LC Lettuce (not Iceberg, no nutrition) [D3,D6] **Baby red potatoes [D1,D6] **Sweet potatoes [D4] **Corn on the cob (or buy frozen)[d5] DAIRY/DAIRY CASE **LC Butter, unsalted [D4,D5] **LC Cream cheese [D4] FREEZER 2 (4-oz.) flounder fillets (if not using fresh) [D3] **Corn on the cob (if not using fresh) [D5] CANNED GOODS Low sodium chicken broth (1 cup) [D1,D6] Low sodium beef broth (1/4 cup) [D5] Low sodium vegetable broth (3/4 cup plus 1 tablespoon) [D2,D3,D4] Diced tomatoes (3.5 ounces) [D3] Tomato sauce (2 tablespoons) [D3] Tomato paste (1 tablespoon) (optional) [D3] Water chestnuts (2 tablespoons chopped) [D2] OTHER Zipper-topped plastic bags [D5] KOSHER 1/2 pound kosher beef steak [D5] 1/2 pound boneless skinless chicken thighs [D2] GLUTEN FREE Soy sauce [D2] Chicken broth [D1,D6] Beef broth [D5] Vegetable broth [D2,D3,D4] Canned tomatoes [D3] Tomato sauce [D3] Tomato paste (if using) [D3] Water chestnuts [D2] Low Carb Dinner Answers Volume 16, Week 06
DRY GOODS **Brown rice [D2] **Angel Hair pasta [D3] BAKERY **Whole wheat flour tortillas [D5] SPICES Tarragon [D1] Basil [D3] Oregano [D3,D6] Ground cumin [D5] Ground allspice [D4] 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. Low Carb Dinner Answers Volume 16, Week 06
Day 1 - Serves 2 3/4 tablespoon olive oil 1/4 cup chopped onion 1/4 cup chopped green onions 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 clove garlic, pressed 2 tablespoons sliced white button mushrooms 1/2 cup low sodium chicken broth 2 tablespoons lemon juice 1 tablespoon dried tarragon 2 (6-oz.) boneless skinless chicken breast halves COOKING INSTRUCTIONS: Heat the oil in a skillet with a tight-fitting lid over medium-high heat. Add both kinds of onions and season with salt and pepper; cook until veggies are tender-crisp, 5 to 7 minutes. Reduce heat to medium; add garlic and mushrooms and cook for 15 to 30 seconds, being careful to not burn. Add broth, lemon juice and tarragon and cook for 1 minute. Add chicken then reduce heat, cover and simmer for 20 to 30 minutes, turning once, until cooked through. Serve chicken topped with lemon tarragon sauce and enjoy! LC SERVING SUGGESTION: Baked Hubbard squash and steamed green beans. SERVING SUGGESTION: Add steamed baby red potatoes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 271 Calories; 7g Fat; 43g Protein; 6g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 715mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
Day 2 - Serves 2 1 teaspoon olive oil 1 large clove garlic, pressed 1/2 tablespoon grated gingerroot 1/4 teaspoon lime zest 1/4 cup chopped leeks 1/2 pound pork tenderloin, cut into 1/2-inch cutlets 2 tablespoons chopped celery 2 tablespoons chopped water chestnuts 1/2 cup low sodium vegetable broth 1 tablespoon low sodium soy sauce 1 tablespoon lime juice 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1 cup chopped spinach COOKING INSTRUCTIONS: Heat the oil in a skillet with a tight-fitting over medium heat. Add garlic, gingerroot, lime zest and leeks; cook and stir for 2 to 3 minutes or just until onion is becoming translucent. Add next 8 ingredients (pork cutlets through black pepper), stirring gently. Reduce heat, cover and simmer for 10 to 20 minutes or until cutlets are done (or just slightly pink in the centers), turning once half way through cooking time. Stir in spinach until wilted. LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and toss with a fork). Add steamed broccoli spears on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-Rice. KOSHER: Instead of pork, use boneless skinless chicken thighs. GLUTEN FREE: Make sure water chestnuts, soy sauce and broth are gluten free. NUTRITION: per serving: 196 Calories; 6g Fat; 28g Protein; 6g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 743mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 5 Low Carb Dinner Answers Volume 16, Week 06
Day 3 - Serves 2 1/4 cup low sodium vegetable broth 1/2 cup chopped cauliflower 1/4 cup chopped broccoli 1/4 cup chopped zucchini 1/4 cup chopped leeks 2 cloves garlic, pressed 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 3.5 ounces diced tomatoes, drained 2 tablespoons tomato sauce 1 tablespoon tomato paste, optional - for thicker sauce 1/2 teaspoon dried basil 1/2 tablespoon dried oregano 2 (4-oz.) flounder fillets COOKING INSTRUCTIONS: Heat the broth in a saucepan with a tight-fitting lid over medium-high heat. Add next 7 ingredients (cauliflower through black pepper); cook, stirring occasionally, until veggies are tender, 6 to 8 minutes. Add tomatoes, tomato sauce, tomato paste (if desired), basil and oregano. Bring mixture to a slow boil then reduce heat to low and simmer, stirring occasionally, until sauce reaches desired thickness. Add flounder fillets; cover and cook for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately. LC SERVING SUGGESTION: Spaghetti Squash Noodles (cut squash in half lengthwise and place it on a lightly oiled baking sheet, cut sides down. Bake in a preheated 375-degree oven until tender. Remove from oven and set aside to cool slightly. Scoop out seeds then, using a fork, scrape squash from its shell in long, thin [spaghetti-like] strands. Add a big green salad on the side. SERVING SUGGESTION: Serve Angel Hair pasta instead of Spaghetti Squash Noodles. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth, tomatoes, tomato sauce and tomato paste (if using) are gluten free. NUTRITION: per serving: 159 Calories; 2g Fat; 25g Protein; 11g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 803mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fat. Points: 4 Low Carb Dinner Answers Volume 16, Week 06
Day 4 - Serves 2 1/2 teaspoon orange zest 1/2 teaspoon honey 1 small clove garlic, pressed 1 tablespoon ground allspice 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 tablespoon olive oil 1/2 pound boneless skinless turkey breast meat, cut into 1-inch strips 1 tablespoon low sodium vegetable broth 1 tablespoon orange juice 2 tablespoons chopped onion 1 cup chopped kale COOKING INSTRUCTIONS: In a medium bowl, combine first 7 ingredients (orange zest through olive oil). Add turkey strips, stir to coat then set aside. In a skillet with a tight-fitting lid over medium-high heat, combine broth, orange juice and onion; bring to a boil then add turkey; reduce heat, cover and simmer for 10 to 15 minutes or until turkey is cooked through. Stir in kale until wilted then serve and enjoy! LC SERVING SUGGESTION: Steamed baby Brussels sprouts and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve baked sweet potatoes instead of Faux-Tay-Toes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 197 Calories; 5g Fat; 30g Protein; 9g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 559mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. Points: 5 Low Carb Dinner Answers Volume 16, Week 06
Day 5 - Serves 2 1/2 teaspoon ground cumin 2 small cloves garlic, pressed, divided 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/2 cup chopped red bell pepper 1/2 pound beef flank steak, trimmed and cut into 1/2-inch strips 1 teaspoon olive oil 1/4 cup low sodium beef broth 1/4 cup water 1/2 cup chopped tomato 1 tablespoon chopped red onion 1/2 tablespoon diced jalapeno 1/2 tablespoon lime juice 1 tablespoon chopped cilantro COOKING INSTRUCTIONS: In a zipper-topped plastic bag, combine cumin, half of the garlic, the salt, pepper, and bell pepper. Add steak strips to the bag and shake well to coat. Heat the olive oil in a deep skillet over medium heat; add contents of bag and cook for 5 to 7 minutes or until steak strips are browned. Add broth and water; bring to a boil then reduce heat to low and simmer for 10 minutes or until steak has reached desired level of doneness. Meanwhile, in a small bowl, combine remaining garlic with tomato, red onion, jalapeno, lime juice and cilantro. Serve steak strips topped with Pico de Gallo as soon as they are cooked through. LC SERVING SUGGESTION: A big salad of red leaf lettuce, sliced red onion, cucumber and avocado, tossed with red wine vinaigrette. SERVING SUGGESTION: Serve steak strips in warmed whole wheat flour tortillas. Add buttered corn on the cob. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 230 Calories; 11g Fat; 26g Protein; 7g Carbohydrate; 2g Dietary Fiber; 57mg Cholesterol; 565mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
Day 6 - Serves 2 1/2 cup low sodium chicken broth 2 tablespoons lemon juice 1/2 cup chopped onion 1 1/4 pounds skinless chicken thighs, bone-in 1/2 lemon 1/4 orange 1/2 lime 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 1/4 tablespoon dried oregano 3 small cloves garlic, peeled COOKING INSTRUCTIONS: Combine broth, lemon juice and onion in a slow cooker. Rub chicken with lemon, orange and lime then season with salt, pepper and oregano. Place chicken in slow cooker and arrange lemon, orange and lime pieces and garlic cloves on top. Cover and cook on LOW for 4 hours or until chicken is falling apart. LC SERVING SUGGESTION: Steamed asparagus and a big green salad. SERVING SUGGESTION: Add steamed baby red potatoes. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: per serving: 247 Calories; 7g Fat; 36g Protein; 12g Carbohydrate; 2g Dietary Fiber; 134mg Cholesterol; 506mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat. Points: 6 Low Carb Dinner Answers Volume 16, Week 06
MENU: Day 1: Ginger Carrot Chicken Stir-fry, add a side of steamed asparagus Day 2: Apple and Brussels Sprout Turkey Hash, along with a big salad tossed with Leanne s basic vinaigrette Day 3: Cilantro Steak Salad with Coconut Dressing, serve with sautéed zucchini and yellow squash Day 4: Bacon and Strawberry Salad, along with steamed green beans Day 5: Lemon Dill Fish, add steamed broccoli on the side Day 6: Artichoke Garlic Chicken Soup, serve with salad of mixed baby greens tossed with Leanne s Basic vinaigrette SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (2 large) [D1] Boneless skinless chicken thighs (1 1/2 pounds) [D6] Ground turkey (1 pound) [D2] Steak, chopped (1 pound) [D3] Bacon (1 pound) [D4] Firm white fish fillets (4 large) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) **Dried basil [D2] [D6] **Dried oregano [D2] [D6] PRODUCE Baby arugula lettuce (4 cups) [D3] Spinach (2 cups) [D1] Baby spinach (4 cups) [D4] Bibb lettuce (4 cups) [D5] Kale (2 cups, chopped) [D6] Garlic (13 1/2 cloves) [D1] [D2] [D3] [D4] [D5] [D6] **Additional [D2] [D6] Onion (1 medium, 1 small) [D1] [D6] Red onion (1/2 small) [D3] **Additional [D6] Shallot (1 large) [D4] Leeks (2 medium) [D2] Carrots (3 large) [D1] Celery (1 cup, chopped) [D6] Brussels sprouts (3 cups, halved)[d2] Radishes (1/2 cup, sliced) [D3] Sugar snap peas (1 cup) [D3] Apple (1 medium) [D2] Lemons (7 tablespoons, juice and 3 teaspoons, zest) [D1] [D3] [D4] [D5] [D6] Strawberries (1 cup, sliced) [D4] Ginger (1 tablespoon, grated) [D1] Basil (1 tablespoon, chopped) [D2] Cilantro (1/4 cup, chopped) [D3] Dill (1 tablespoon, chopped) [D5] **Lettuce (not iceberg) [D2] **Mixed baby greens [D6] **Salad veggies (your choice) [D2] **Avocado [D6] **Asparagus [D1] **Zucchini [D3] **Yellow squash [D3] **Green beans [D4] **Broccoli [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D5] Coconut aminos [D1] [D5] Honey [D3] [D4] **Extra virgin olive oil [D2] [D6] **Balsamic vinegar [D2] [D6] CANNED GOODS Low sodium chicken broth (3 1/2 cups) [D1] [D6] Coconut cream (1/4 cup and 2 tablespoons) [D3] [D4] Coconut milk (1 cup) [D6] Artichoke hearts (2 cups, chopped) [D6] 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. Autoimmune Dinner Answers Volume 16, Week 06
Day 1 - Serves 4 2 tablespoons coconut oil 2 cloves garlic, minced 1 medium onion, chopped 1 tablespoon grated ginger 1 tablespoon lemon juice 2 large boneless skinless chicken breasts,chopped 1/2 cup low sodium chicken broth Sea salt and freshly ground black pepper to taste 3 large carrots, chopped 2 cups spinach leaves 2 teaspoons coconut aminos Prep Time: 15 minutes Cook Time: 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet, add the next 5 ingredients (garlic through chicken). Stir and cook for 5 minutes, then add the remaining ingredients (chicken broth through coconut aminos). Reduce heat to low and cook for 10 minutes, until chicken is cooked through and carrots are tender. Serve warm. SERVING SUGGESTION: Steamed asparagus. NUTRITION: 240 Calories; 9g Fat (32.2% calories from fat); 30g Protein; 10g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 180mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 2 - Serves 4 2 tablespoons coconut oil, divided 1 pound ground turkey 3 cups halved Brussels sprouts 2 medium leeks, chopped 2 cloves garlic, minced 1 medium apple, cored and chopped Sea salt and freshly ground black pepper to taste 1 tablespoon chopped basil Prep Time: 10 minutes Cook Time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat 1 tablespoon of the coconut oil. To the skillet, add the turkey. Cook for 10 minutes, until turkey is brown. Set turkey aside. In a large skillet over medium heat, heat the remaining coconut oil. To the skillet, add the Brussels sprouts, leek and garlic. Cook for 10 minutes, until Brussels sprouts are tender. To the skillet add the turkey, apple, salt and pepper to taste, basil and stir. Reduce heat to low and cook for 5 minutes, until turkey is warm and vegetables are tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 306 Calories; 17g Fat (47.8% calories from fat); 23g Protein; 18g Carbohydrate; 4g Dietary Fiber; 90mg Cholesterol; 132mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 3 - Serves 4 2 tablespoons coconut oil 1 pound chopped steak 3 cloves garlic, minced 1/4 cup chopped cilantro Sea salt and freshly ground black pepper to taste 4 cups baby arugula lettuce 1/2 cup sliced radishes 1 cup sugar snap peas, trimmed and chopped 1/2 small red onion, chopped 1/4 cup coconut cream 1 clove garlic 2 tablespoons lemon juice 1 teaspoon honey Prep Time: 15 minutes Cook Time: 10 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 4 ingredients (steak through salt and pepper) and cook for 10 minutes, until steak is to desired level of doneness. Allow to cool and set aside. In a large bowl toss the steak and the next 4 ingredients (lettuce through onion). In a blender, blend the next 4 ingredients (coconut cream through honey) and salt and pepper to taste, until smooth. Pour dressing over salad, and serve. SERVING SUGGESTION: Sautéed zucchini and yellow squash. NUTRITION: 398 Calories; 32g Fat (72.2% calories from fat); 19g Protein; 9g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 58mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 06
Day 4 - Serves 4 1 pound bacon, chopped 4 cups baby spinach leaves 1 large shallot, sliced 1 cup sliced strawberries, sliced 2 tablespoons coconut cream 1/2 teaspoon minced garlic 2 tablespoons lemon juice Sea salt and freshly ground black pepper to taste 1 teaspoon honey Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, add bacon. Cook for 10 minutes, until bacon is brown and very crispy. Transfer bacon to a paper towel lined plate and discard all but 1/2 tablespoon of bacon fat from skillet. In a large bowl, layer the spinach, shallots, strawberries, and bacon. In a small bowl, whisk the next 5 ingredients (coconut cream through honey). Pour the dressing over the salad, toss and serve. SERVING SUGGESTION: Steamed green beans. NUTRITION: 544 Calories; 45g Fat (74.3% calories from fat); 27g Protein; 8g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 1383mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 6 1/2 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 06
Day 5 - Serves 4 4 large firm white fish filets 1 tablespoon olive oil Sea salt and freshly ground black pepper to taste 1/4 cup coconut aminos 1 tablespoon chopped dill 2 tablespoons lemon juice 1 teaspoon grated lemon zest 1 large clove garlic, minced 4 cups Bibb lettuce leaves Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: Preheat grill to MEDIUM-HIGH heat. Rub fish with olive oil and salt and pepper. Place fish on grill and grill for 5 minutes each side and continue cooking until fish is cooked through and fish flakes easily with a fork. In a small bowl, whisk the next 5 ingredients (coconut aminos through garlic). Place fish on a bed of lettuce leaves and drizzle sauce over the top. Serve warm. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 232 Calories; 5g Fat (20.2% calories from fat); 42g Protein; 3g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 135mg Sodium. Exchanges: 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 6 - Serves 4 1 1/2 pounds boneless, skinless chicken thighs, chopped 1 small onion, chopped 4 cloves garlic, minced 1 cup chopped celery 1 cup coconut milk 3 cups low sodium chicken broth 2 cups chopped kale 2 cups chopped artichoke hearts 2 teaspoons grated lemon zest Sea salt and freshly ground black pepper to taste Prep Time: 10 minutes Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients and stir. Cover and cook on LOW for 6 to 8 hours, until chicken is cooked through and no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Salad of mixed baby greens tossed with Leanne s Basic vinaigrette. (In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and dried oregano; drizzle over salad and toss well). NUTRITION: 450 Calories; 22g Fat (41.0% calories from fat); 48g Protein; 22g Carbohydrate; 8g Dietary Fiber; 143mg Cholesterol; 670mg Sodium. Exchanges: 1 Lean Meat; 3 Vegetable; 0 Fruit; 3 Fat. Autoimmune Dinner Answers Volume 16, Week 06
MENU: Day 1: Ginger Carrot Chicken Stir-fry, add a side of steamed asparagus Day 2: Apple and Brussels Sprout Turkey Hash, along with a big salad tossed with Leanne s basic vinaigrette Day 3: Cilantro Steak Salad with Coconut Dressing, serve with sauteed zucchini and yellow squash Day 4: Bacon and Strawberry Salad, along with steamed green beans Day 5: Lemon Dill Fish, add steamed broccoli on the side Day 6: Artichoke Garlic Chicken Soup, serve with salad of mixed baby greens tossed with Leanne s Basic vinaigrette SHOPPING LIST: PROTEIN Boneless skinless chicken breasts (1 large) [D1] Boneless skinless chicken thighs (3/4 pound) [D6] Ground turkey (1/2 pound) [D2] Steak, chopped (1/2 pound) [D3] Bacon (1/2 pound) [D4] Firm white fish fillets (2 large) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) **Dried basil [D2] [D6] **Dried oregano [D2] [D6] PRODUCE Baby arugula lettuce (2 cups) [D3] Spinach (1 cup) [D1] Baby spinach (2 cups) [D4] Bibb lettuce (2 cups) [D5] Kale (1 cup, chopped) [D6] Garlic (7 cloves) [D1] [D2] [D3] [D4] [D5] [D6] **Additional [D2] [D6] Onion (1/2 medium, 1/2 small) [D1] [D6] Red onion (1/4 small) [D3] **Additional [D6] Shallot (1/2 large) [D4] Leeks (1 medium) [D2] Carrots (1 1/2 large) [D1] Celery (1/2 cup, chopped) [D6] Brussels sprouts (1 1/2 cups, halved) [D2] Radishes (1/4 cup, sliced) [D3] Sugar snap peas (1/2 cup) [D3] Apple (1/2 medium) [D2] Lemons (3 1/2 tablespoons, juice and 1 1/2 teaspoons, zest) [D1] [D3] [D4] [D5] [D6] Strawberries (1/2 cup, sliced)[d4] Ginger (1/2 tablespoon, grated) [D1] Basil (1/2 tablespoon, chopped) [D2] Cilantro (2 tablespoons, chopped) [D3] Dill (1/2 tablespoon, chopped)[d5] **Lettuce (not iceberg) [D2] **Mixed baby greens [D6] **Salad veggies (your choice) [D2] **Avocado [D6] **Asparagus [D1] **Zucchini [D3] **Yellow squash [D3] **Green beans [D4] **Broccoli [D5] CONDIMENTS Coconut oil [D1] [D2] [D3] [D5] Coconut aminos [D1] [D5] Honey [D3] [D4] **Extra virgin olive oil [D2] [D6] **Balsamic vinegar [D2] [D6] CANNED GOODS Low sodium chicken broth (1 3/4 cups) [D1] [D6] Coconut cream (3 tablespoons) [D3] [D4] Coconut milk (1/2 cup) [D6] Artichoke hearts (1 cup, chopped) [D6] 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. Autoimmune Dinner Answers Volume 16, Week 06
Day 1 - Serves 2 1 tablespoon coconut oil 1 clove garlic, minced 1/2 medium onion, chopped 1/2 tablespoon grated ginger 1/2 tablespoon lemon juice 1 large boneless, skinless chicken breast, chopped 1/4 cup low sodium chicken broth Sea salt and freshly ground black pepper to taste 1 1/2 large carrots, chopped 1 cup spinach leaves 1 teaspoon coconut aminos Prep Time: 15 minutes Cook Time: 15 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet, add the next 5 ingredients (garlic through chicken). Stir and cook for 5 minutes, then add the remaining ingredients (chicken broth through coconut aminos). Reduce heat to low and cook for 10 minutes, until chicken is cooked through and carrots are tender. Serve warm. SERVING SUGGESTION: Steamed asparagus. NUTRITION: 240 Calories; 9g Fat (32.2% calories from fat); 30g Protein; 10g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 180mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 2 - Serves 2 1 tablespoon coconut oil, divided 1/2 pound ground turkey 1 1/2 cups halved Brussels sprouts 1 medium leek, chopped 1 clove garlic, minced 1/2 medium apple, cored and chopped Sea salt and freshly ground black pepper to taste 1/2 tablespoon chopped basil Prep Time: 10 minutes Cook Time: 25 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat 1/2 tablespoon of the coconut oil. To the skillet, add the turkey. Cook for 10 minutes, until turkey is brown. Set turkey aside. In a large skillet over medium heat, heat the remaining coconut oil. To the skillet, add the Brussels sprouts, leek and garlic. Cook for 10 minutes, until Brussels sprouts are tender. To the skillet add the turkey, apple, salt and pepper to taste, basil and stir. Reduce heat to low and cook for 5 minutes, until turkey is warm and vegetables are tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (In a large bowl, toss together torn lettuce (not iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.) NUTRITION: 306 Calories; 17g Fat (47.8% calories from fat); 23g Protein; 18g Carbohydrate; 4g Dietary Fiber; 90mg Cholesterol; 132mg Sodium. Exchanges: 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 3 - Serves 2 1 tablespoon coconut oil 1/2 pound chopped steak 1 clove garlic, minced 2 tablespoons chopped cilantro Sea salt and freshly ground black pepper to taste 2 cups baby arugula lettuce 1/4 cup sliced radishes 1/2 cup sugar snap peas, trimmed and chopped 1/4 small red onion, chopped 2 tablespoons coconut cream 1/2 clove garlic 1 tablespoon lemon juice 1/2 teaspoon honey Prep Time: 15 minutes Cook Time: 10 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 4 ingredients (steak through salt and pepper) and cook for 10 minutes, until steak is to desired level of doneness. Allow to cool and set aside. In a large bowl toss the steak and the next 4 ingredients (lettuce through onion). In a blender, blend the next 4 ingredients (coconut cream through honey) and salt and pepper to taste, until smooth. Pour dressing over salad, and serve. SERVING SUGGESTION: Sautéed zucchini and yellow squash. NUTRITION: 398 Calories; 32g Fat (72.2% calories from fat); 19g Protein; 9g Carbohydrate; 2g Dietary Fiber; 63mg Cholesterol; 58mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 06
Day 4 - Serves 2 1/2 pound bacon, chopped 2 cups baby spinach leaves 1/2 large shallot, sliced 1/2 cup sliced strawberries, sliced 1 tablespoon coconut cream 1/4 teaspoon minced garlic 1 tablespoon lemon juice Sea salt and freshly ground black pepper to taste 1/2 teaspoon honey Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, add bacon. Cook for 10 minutes, until bacon is brown and very crispy. Transfer bacon to a paper towel lined plate and discard all but 2 teaspoons of bacon fat from skillet. In a large bowl, layer the spinach, shallots, strawberries, and bacon. In a small bowl, whisk the next 5 ingredients (coconut cream through honey). Pour the dressing over the salad, toss and serve. SERVING SUGGESTION: Steamed green beans. NUTRITION: 544 Calories; 45g Fat (74.3% calories from fat); 27g Protein; 8g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 1383mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 6 1/2 Fat; 0 Other Carbohydrates. Autoimmune Dinner Answers Volume 16, Week 06
Day 5 - Serves 2 2 large firm white fish filets 1/2 tablespoon olive oil Sea salt and freshly ground black pepper to taste 2 tablespoons coconut aminos 1/2 tablespoon chopped dill 1 tablespoon lemon juice 1/2 teaspoon grated lemon zest 1 clove garlic, minced 2 cups Bibb lettuce leaves Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: Preheat grill to MEDIUM-HIGH heat. Rub fish with olive oil and salt and pepper. Place fish on grill and grill for 5 minutes each side and continue cooking until fish is cooked through and fish flakes easily with a fork. In a small bowl, whisk the next 5 ingredients (coconut aminos through garlic). Place fish on a bed of lettuce leaves and drizzle sauce over the top. Serve warm. SERVING SUGGESTION: Steamed broccoli. NUTRITION: 232 Calories; 5g Fat (20.2% calories from fat); 42g Protein; 3g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 135mg Sodium. Exchanges: 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Autoimmune Dinner Answers Volume 16, Week 06
Day 6 - Serves 2 3/4 pound boneless, skinless chicken thighs, chopped 1/4 small onion, chopped 2 cloves garlic, minced 1/2 cup chopped celery 1/2 cup coconut milk 1 1/2 cups low sodium chicken broth 1 cup chopped kale 1 cup chopped artichoke hearts 1 teaspoon grated lemon zest Sea salt and freshly ground black pepper to taste Prep Time: 10 minutes Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients and stir. Cover and cook on LOW for 6 to 8 hours, Until chicken is cooked through and no longer pink in the center and vegetables are tender. Serve warm. SERVING SUGGESTION: Salad of mixed baby greens tossed with Leanne s Basic vinaigrette. (In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and dried oregano; drizzle over salad and toss well). NUTRITION: 450 Calories; 22g Fat (41.0% calories from fat); 48g Protein; 22g Carbohydrate; 8g Dietary Fiber; 143mg Cholesterol; 670mg Sodium. Exchanges: 1 Lean Meat; 3 Vegetable; 0 Fruit; 3 Fat. Autoimmune Dinner Answers Volume 16, Week 06
MENU: Day 1: Fresh Lemon Salmon, with turnip fries and a big spinach salad Day 2: Sun-dried Honey Chicken, add steamed green beans and Faux-Tay-Toes Day 3: Bone Warmin Beef Stew, with braised kale Day 4: Roasted Tomatoes and Lamb, add mashed rutabagas and steamed baby Brussels sprouts Day 5: Sticky Sweet and Spicy Pork, with baked Butternut squash and steamed broccoli spears Day 6: Shrimp and Pico Soup, add a relish tray and a mixed baby greens salad SHOPPING LIST: PROTEIN 1 1/2 pounds lean beef stew meat [D3] 8 lamb chops [D4] 1 ½ pounds pork tenderloin [D5] 4 (6-oz.) boneless skinless chicken breast halves [D2] 4 (6-oz.) salmon fillets (or buy frozen) [D1] 1 pound medium shrimp, peeled and deveined (or buy frozen) [D6] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D2,D4,D5,D6] FREEZER 4 (6-oz.) salmon fillets (if not using fresh) [D1] 1 pound medium shrimp, peeled and deveined (if not using fresh) [D6] PRODUCE 3 pounds onions (keep on hand) [D3,D4,D6] Red onions (1 medium) **Additional [D2,D6] Garlic (10 cloves) **Additional [D1,D2,D3,D6] Leeks (1) [D3] Sweet potatoes (2 medium) [D3] Celery (6 medium stalks) **Additional [D3,D6] Carrots (4 medium) **Additional [D3,D6] Rutabaga (1 small) **Additional [D3,D4] Turnips (1 small) **Additional [D1,D6] Avocado (1) **Additional [D6] Jalapenos (1) [D6] Cherry tomatoes (15) **Additional [D4,D6] Cilantro (1/3 cup) [D6] Lemons (1) [D1] Limes (2 tablespoons juice) [D6] **Butternut squash [D5] **Cauliflower [D2] **Broccoli [D5] **Baby Brussels sprouts [D4] **Green beans [D2] **Cucumber [D6] **Jicama [D6] **Kale [D3] **Spinach [D1] **Mixed baby greens [D6] CANNED GOODS Low sodium chicken broth (9 cups) [D3,D4,D6] Low sodium beef broth (3 cups) [D3] 2 (14.5-oz.) cans diced tomatoes with green chilies [D6] **Coconut cream [D4] CONDIMENTS Coconut oil (if not using ghee) [D1,D2,D3,D4,D5,D6] Cider vinegar [D5] Red wine vinegar [D2] Sun-dried tomatoes (8) [D2] Raw honey [D2,D5] Red wine (1/4 cup) [D2] **Extra virgin olive oil [D1,D6] **Balsamic vinegar [D1,D6] **Olive oil [D1] OTHER Large zipper-topped plastic bags [D2] SPICES Garlic powder [D1] Rosemary [D1] Thyme [D3] Bay leaves [D3] Ground cumin [D4,D6] Ground turmeric [D4] Ground coriander [D4] Ground cardamom [D4] Paprika [D5] Sweet paprika [D6] Chili powder [D5,D6] Oregano [D1,D5,D6] **Basil [D1,D6] **Ground nutmeg [D4] 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 Dinner Answers Volume 16, Week 06
Day 1 - Serves 4 4 (6-oz.) salmon fillets 1 teaspoon freshly ground black pepper 1 teaspoon sea salt 1 teaspoon garlic powder 1/2 teaspoon dried rosemary, crushed 2 tablespoons ghee, melted, or use coconut oil 1 lemon, thinly sliced COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Season salmon fillets evenly with pepper, salt, garlic powder and rosemary then place them in a baking pan coated with melted ghee (or coconut oil). Cover fillets with lemon slices and bake for 15 to 20 minutes or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Serve Turnip Fries on the side (peel turnips, cut into fries and toss with olive oil; spread on a cookie sheet and bake in a 425-degree preheated oven, turning once, until tender; season to taste with salt, pepper and garlic powder). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 264 Calories; 13g Fat; 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 106mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Fruit; 1 1/2 Fat. Points: 7 Paleo Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Marinate chicken overnight or for at least 5 hours (see recipe). Day 2 - Serves 4 1 medium red onion, peeled and chopped 3 cloves garlic, peeled 8 sun-dried tomatoes 1/4 cup raw honey 1/4 cup red wine 3 tablespoons red wine vinegar 4 (6-oz.) boneless skinless chicken breast halves 1 tablespoon ghee, or use coconut oil COOKING INSTRUCTIONS: Place all ingredients in a blender or food processor, except chicken and ghee (or coconut oil); pulse until smooth. Place chicken in a large zipper-topped plastic bag and pour sauce on top. Seal the bag and turn to coat; refrigerate overnight or for at least 5 hours. At time of cooking, remove chicken from marinade, reserving marinade. Melt the ghee (or coconut oil) in a large skillet over medium-high heat; add chicken and cook for 5 to 7 minutes per side or until cooked through; remove from pan and keep warm. Pour reserved marinade into the skillet. Bring to a boil then reduce heat and simmer for 10 minutes or until reduced and thickened; serve over chicken. SERVING SUGGESTION: Steamed green beans and Faux-Tay-Toes (steam cauliflower until tender; drain; mash with a little ghee or coconut oil, salt and pepper till you get a mashed potatoes texture). NUTRITION: per serving: 322 Calories; 6g Fat; 41g Protein; 25g Carbohydrate; 1g Dietary Fiber; 107mg Cholesterol; 208mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1 Other Carbohydrates. Points: 8 Paleo Dinner Answers Volume 16, Week 06
Day 3 - Serves 4 1 1/2 pounds lean beef stew meat 1 medium onion, chopped 4 cloves garlic, pressed 1 teaspoon freshly ground black pepper 2 teaspoons sea salt 2 teaspoons dried thyme 4 medium carrots, peeled and chopped 4 medium stalks celery, chopped 1 leek, chopped 2 medium sweet potatoes, peeled and chopped 1 small rutabaga, peeled and chopped 2 bay leaves 3 cups low sodium chicken broth 3 cups low sodium beef broth COOKING INSTRUCTIONS: Place all ingredients in a large slow cooker; blend thoroughly. Cover and cook on LOW for 8 to 10 hours. SERVING SUGGESTION: Add braised kale on the side. NUTRITION: per serving: 514 Calories; 13g Fat; 63g Protein; 37g Carbohydrate; 7g Dietary Fiber; 107mg Cholesterol; 1499mg Sodium. Exchanges: 1 Grain(Starch); 8 Lean Meat; 3 Vegetable; 0 Fat. Points: 13 Paleo Dinner Answers Volume 16, Week 06
Day 4 - Serves 4 8 lamb chops 1 teaspoon ground cumin 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground turmeric 1/2 teaspoon ground coriander 1/4 teaspoon ground cardamom 2 tablespoons ghee, divided, or use coconut oil 1 cup low sodium chicken broth 1 medium onion, chopped 15 cherry tomatoes, halved COOKING INSTRUCTIONS: Preheat oven to 325 degrees. Sprinkle lamb chops evenly with the 6 spices (cumin through cardamom). Melt 1 tablespoon of ghee (or coconut oil) in a large skillet over high heat; quickly sear lamb chops for about 30 seconds per side then transfer them to a large baking dish coated with remaining ghee (or coconut oil). Add broth to the skillet, whisking up all the browned bits, and pour over chops. Top chops with onion and cherry tomatoes then sprinkle with a little salt and pepper. Bake for 20 to 25 minutes or until lamb chops have reached desired level of doneness. SERVING SUGGESTION: Rutabagas mashed with coconut cream, salt, pepper and ground nutmeg to taste. Add steamed baby Brussels sprouts. NUTRITION: per serving: 690 Calories; 58g Fat; 35g Protein; 7g Carbohydrate; 1g Dietary Fiber; 158mg Cholesterol; 716mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 9 Fat. Points: 19 Paleo Dinner Answers Volume 16, Week 06
Day 5 - Serves 4 2 teaspoons sea salt 2 teaspoons paprika 1 teaspoon chili powder 1 teaspoon freshly ground black pepper 1 teaspoon dried oregano 1 1/2 pounds pork tenderloin 3 tablespoons ghee, melted, or use coconut oil 1/4 cup raw honey 2 tablespoons cider vinegar 2 tablespoons water COOKING INSTRUCTIONS: In a small bowl, combine first 5 ingredients (salt through oregano); rub mixture into the surface of the tenderloin and place it in a large slow cooker. In a medium bowl, whisk together remaining ingredients (ghee through water); pour mixture over tenderloin. Cover and cook on LOW for 8 to 10 hours. SERVING SUGGESTION: Baked butternut squash and steamed broccoli spears. NUTRITION: per serving: 367 Calories; 16g Fat; 36g Protein; 20g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 1036mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 Fat; 1 Other Carbohydrates. Points: 10 Paleo Dinner Answers Volume 16, Week 06
Day 6 - Serves 4 1 tablespoon ghee, or use coconut oil 1 medium onion, chopped 2 medium stalks celery, chopped 1 jalapeno, de-seeded and diced 3 cloves garlic, pressed 5 cups low sodium chicken broth 1 small turnip, peeled and chopped 1 teaspoon freshly ground black pepper 1 1/2 teaspoons sea salt 1 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon sweet paprika 2 (14.5-oz.) cans diced tomatoes with green chilies 1 pound medium shrimp, peeled and deveined 2 tablespoons lime juice 1 avocado, pitted, peeled and diced 1/3 cup cilantro, chopped COOKING INSTRUCTIONS: Melt the ghee (or coconut oil) in a large saucepan over medium-high heat. Add onion, celery, jalapeno and garlic and sauté for 2 minutes. Add chicken broth, turnip, spices (black pepper through paprika), and tomatoes. Bring mixture to a boil then reduce heat and simmer for 10 minutes or until turnip is tender. Stir in shrimp and lime juice and cook for 8 minutes or until shrimp are pink and opaque. Serve topped with diced avocado and chopped cilantro. SERVING SUGGESTION: A relish tray of cherry tomatoes, cucumber spears and carrot, celery and jicama sticks. Add a salad of mixed baby greens, sliced red onion and avocado, tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 361 Calories; 14g Fat; 41g Protein; 23g Carbohydrate; 4g Dietary Fiber; 181mg Cholesterol; 2393mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat. Points: 10 Paleo Dinner Answers Volume 16, Week 06
The Paleo Dinner Answers is different than any of our other Dinner Answers 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 Dinner Answers, 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 Dinner Answers Volume 16, Week 06
MENU: Day 1: Fresh Lemon Salmon, with turnip fries and a big spinach salad Day 2: Sun-dried Honey Chicken, add steamed green beans and Faux-Tay-Toes Day 3: Bone Warmin Beef Stew, with braised kale Day 4: Roasted Tomatoes and Lamb, add mashed rutabagas and steamed baby Brussels sprouts Day 5: Sticky Sweet and Spicy Pork, with baked Butternut squash and steamed broccoli spears Day 6: Shrimp and Pico Soup, add a relish tray and a mixed baby greens salad SHOPPING LIST: PROTEIN 3/4 pound lean beef stew meat [D3] 4 lamb chops [D4] 3/4 pound pork tenderloin [D5] 2 (6-oz.) boneless skinless chicken breast halves [D2] 2 (6-oz.) salmon fillets (or buy frozen) [D1] 1/2 pound medium shrimp, peeled and deveined (or buy frozen) [D6] FREEZER 2 (6-oz.) salmon fillets (if not using fresh) [D1] 1/2 pound medium shrimp, peeled and deveined (if not using fresh) [D6] OTHER Zipper-topped plastic bags [D2] PRODUCE 3 pounds onions (keep on hand) [D3,D4,D6] Red onions (1 small) **Additional [D2,D6] Garlic (5 cloves) **Additional [D1,D2,D3,D6] Leeks (1/2) [D3] Sweet potatoes (1 medium) [D3] Celery (3 medium stalks) **Additional [D3,D6] Carrots (2 medium) **Additional [D3,D6] Rutabaga (1/2 small) **Additional [D3,D4] Turnips (1/2 small) **Additional [D1,D6] Avocado (1/2) **Additional [D6] Jalapenos (1/2) [D6] Cherry tomatoes (8) **Additional [D4,D6] Cilantro (3 tablespoons) [D6] Lemons (1/2) [D1] Limes (1 tablespoon juice) [D6] **Butternut squash [D5] **Cauliflower [D2] **Broccoli [D5] **Baby Brussels sprouts [D4] **Green beans [D2] **Cucumber [D6] **Jicama [D6] **Kale [D3] **Spinach [D1] **Mixed baby greens [D6] CANNED GOODS Low sodium chicken broth (4 1/2 cups) [D3,D4,D6] Low sodium beef broth (1 1/2 cups) [D3] 1 (14.5-oz.) can diced tomatoes with green chilies [D6] **Coconut cream [D4] CONDIMENTS Coconut oil (if not using ghee) [D1,D2,D3,D4,D5,D6] Cider vinegar [D5] Red wine vinegar [D2] Sun-dried tomatoes (8) [D2] Raw honey [D2,D5] Red wine (2 tablespoons) [D2] **Extra virgin olive oil [D1,D6] **Balsamic vinegar [D1,D6] **Olive oil [D1] SPICES Garlic powder [D1] Rosemary [D1] Thyme [D3] Bay leaves [D3] Ground cumin [D4,D6] Ground turmeric [D4] Ground coriander [D4] Ground cardamom [D4] Paprika [D5] Sweet paprika [D6] Chili powder [D5,D6] Oregano [D1,D5,D6] **Basil [D1,D6] **Ground nutmeg [D4] DAIRY CASE Ghee (clarified butter) (or use coconut oil) [D1,D2,D4,D5,D6] 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 Dinner Answers Volume 16, Week 06
Day 1 - Serves 2 2 (6-oz.) salmon fillets 1/2 teaspoon freshly ground black pepper 1/2 teaspoon sea salt 1/2 teaspoon garlic powder 1/4 teaspoon dried rosemary, crushed 1 tablespoon ghee, melted, or use coconut oil 1/2 lemon, thinly sliced COOKING INSTRUCTIONS: Preheat oven to 400 degrees. Season salmon fillets evenly with pepper, salt, garlic powder and rosemary then place them in a baking pan coated with melted ghee (or coconut oil). Cover fillets with lemon slices and bake for 15 to 20 minutes or until fish flakes easily when tested with a fork. SERVING SUGGESTION: Serve Turnip Fries on the side (peel turnips, cut into fries and toss with olive oil; spread on a cookie sheet and bake in a 425-degree preheated oven, turning once, until tender; season to taste with salt, pepper and garlic powder). Add a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 264 Calories; 13g Fat; 34g Protein; 3g Carbohydrate; trace Dietary Fiber; 106mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Fruit; 1 1/2 Fat. Points: 7 Paleo Dinner Answers Volume 16, Week 06
DO-AHEAD TIP: Marinate chicken overnight or for at least 5 hours (see recipe). Day 2 - Serves 2 1 small red onion, peeled and chopped 1 large clove garlic, peeled 4 sun-dried tomatoes 2 tablespoons raw honey 2 tablespoons red wine 1 1/2 tablespoons red wine vinegar 2 (6-oz.) boneless skinless chicken breast halves 1/2 tablespoon ghee, or use coconut oil COOKING INSTRUCTIONS: Place all ingredients in a blender or food processor, except chicken and ghee (or coconut oil); pulse until smooth. Place chicken in a zipper-topped plastic bag and pour sauce on top. Seal the bag and turn to coat; refrigerate overnight or for at least 5 hours. At time of cooking, remove chicken from marinade, reserving marinade. Melt the ghee (or coconut oil) in a skillet over medium-high heat; add chicken and cook for 5 to 7 minutes per side or until cooked through; remove from pan and keep warm. Pour reserved marinade into the skillet. Bring to a boil then reduce heat and simmer for 10 minutes or until reduced and thickened; serve over chicken. SERVING SUGGESTION: Steamed green beans and Faux-Tay-Toes (steam cauliflower until tender; drain; mash with a little ghee or coconut oil, salt and pepper till you get a mashed potatoes texture). NUTRITION: per serving: 322 Calories; 6g Fat; 41g Protein; 25g Carbohydrate; 1g Dietary Fiber; 107mg Cholesterol; 208mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1 Other Carbohydrates. Points: 8 Paleo Dinner Answers Volume 16, Week 06
Day 3 - Serves 2 3/4 pound lean beef stew meat 1 small onion, chopped 2 cloves garlic, pressed 1/2 teaspoon freshly ground black pepper 1 teaspoon sea salt 1 teaspoon dried thyme 2 medium carrots, peeled and chopped 2 medium stalks celery, chopped 1/2 leek, chopped 1 medium sweet potato, peeled and chopped 1/2 small rutabaga, peeled and chopped 1 bay leaf 1 1/2 cups low sodium chicken broth 1 1/2 cups low sodium beef broth COOKING INSTRUCTIONS: Place all ingredients in a slow cooker; blend thoroughly. Cover and cook on LOW for 4 to 5 hours. SERVING SUGGESTION: Add braised kale on the side. NUTRITION: per serving: 514 Calories; 13g Fat; 63g Protein; 37g Carbohydrate; 7g Dietary Fiber; 107mg Cholesterol; 1499mg Sodium. Exchanges: 1 Grain(Starch); 8 Lean Meat; 3 Vegetable; 0 Fat. Points: 13 Paleo Dinner Answers Volume 16, Week 06
Day 4 - Serves 2 4 lamb chops 1/2 teaspoon ground cumin 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon ground turmeric 1/4 teaspoon ground coriander 1/8 teaspoon ground cardamom 1 tablespoon ghee, divided, or use coconut oil 1/2 cup low sodium chicken broth 1 small onion, chopped 8 cherry tomatoes, halved COOKING INSTRUCTIONS: Preheat oven to 325 degrees. Sprinkle lamb chops evenly with the 6 spices (cumin through cardamom). Melt 1/2 tablespoon of ghee (or coconut oil) in a skillet over high heat; quickly sear lamb chops for about 30 seconds per side then transfer them to a baking dish coated with remaining ghee (or coconut oil). Add broth to the skillet, whisking up all the browned bits, and pour over chops. Top chops with onion and cherry tomatoes then sprinkle with a little salt and pepper. Bake for 20 to 25 minutes or until lamb chops have reached desired level of doneness. SERVING SUGGESTION: Rutabagas mashed with coconut cream, salt, pepper and ground nutmeg to taste. Add steamed baby Brussels sprouts. NUTRITION: per serving: 690 Calories; 58g Fat; 35g Protein; 7g Carbohydrate; 1g Dietary Fiber; 158mg Cholesterol; 716mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 9 Fat. Points: 19 Paleo Dinner Answers Volume 16, Week 06
Day 5 - Serves 2 1 teaspoon sea salt 1 teaspoon paprika 1/2 teaspoon chili powder 1/2 teaspoon freshly ground black pepper 1/2 teaspoon dried oregano 3/4 pound pork tenderloin 1 1/2 tablespoons ghee, melted, or use coconut oil 2 tablespoons raw honey 1 tablespoon cider vinegar 1 tablespoon water COOKING INSTRUCTIONS: In a small bowl, combine first 5 ingredients (salt through oregano); rub mixture into the surface of the tenderloin and place it in a slow cooker. In a medium bowl, whisk together remaining ingredients (ghee through water); pour mixture over tenderloin. Cover and cook on LOW for 4 to 5 hours. SERVING SUGGESTION: Baked butternut squash and steamed broccoli spears. NUTRITION: per serving: 367 Calories; 16g Fat; 36g Protein; 20g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 1036mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 Fat; 1 Other Carbohydrates. Points: 10 Paleo Dinner Answers Volume 16, Week 06
Day 6 - Serves 2 1/2 tablespoon ghee, or use coconut oil 1 small onion, chopped 1 medium stalk celery, chopped 1/2 jalapeno, de-seeded and diced 2 small cloves garlic, pressed 2 1/2 cups low sodium chicken broth 1/2 small turnip, peeled and chopped 1/2 teaspoon freshly ground black pepper 3/4 teaspoon sea salt 1/2 teaspoon ground cumin 1/4 teaspoon chili powder 1/8 teaspoon sweet paprika 1 (14.5-oz.) can diced tomatoes with green chilies 1/2 pound medium shrimp, peeled and deveined 1 tablespoon lime juice 1/2 avocado, pitted, peeled and diced 3 tablespoons cilantro, chopped COOKING INSTRUCTIONS: Melt the ghee (or coconut oil) in a saucepan over medium-high heat. Add onion, celery, jalapeno and garlic and sauté for 2 minutes. Add chicken broth, turnip, spices (black pepper through paprika), and tomatoes. Bring mixture to a boil then reduce heat and simmer for 10 minutes or until turnip is tender. Stir in shrimp and lime juice and cook for 8 minutes or until shrimp are pink and opaque. Serve topped with diced avocado and chopped cilantro. SERVING SUGGESTION: A relish tray of cherry tomatoes, cucumber spears and carrot, celery and jicama sticks. Add a salad of mixed baby greens, sliced red onion and avocado, tossed with Leanne s Basic Vinaigrette. NUTRITION: per serving: 361 Calories; 14g Fat; 41g Protein; 23g Carbohydrate; 4g Dietary Fiber; 181mg Cholesterol; 2393mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat. Points: 10 Paleo Dinner Answers Volume 16, Week 06
The Paleo Dinner Answers is different than any of our other Dinner Answers 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 Dinner Answers, 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 Dinner Answers Volume 16, Week 06