Sunday
Feb072010
Meat as the Main Ingredient
Sunday, February 7, 2010 at 9:43AM Add your main meat dishes here. This includes: beef, pork, chicken, turkey, lamb, fish, any seafood, and eggs. Basically, anything that had a face :) Grilling, stir-fry, crock-pot, baking, or any method, and with veggies or without.
Reader Comments (15)
Chili -
1 lb ground beef
1 green pepper, copped
1 onion, chopped
1 28oz can whole tomatoes, chopped
2 heaping tbsp chili powder (or more to taste)
Cook ground beef in pan and mix in green pepper, onion, and chili powder. Chop tomatoes and pour into crock pot and add the ground beef with all ingredients. Cook in crock pot for at least 2 hours on high.
also, if you don't like your chili to be very thick -- add water into the crock pot to your liking.
Paleo Stuffed Zucchini
(modified from paleomama.com)
Ingredients:
3-4 medium zucchini
1 lb. sausage (I used chicken Italian sausage from Publix’s greenwise section)
1 leek, chopped into rings
1 clove garlic, minced
½ cup coconut milk
1 ½ tsp. Italian seasoning
¼ tsp. pepper
Directions:
Preheat oven to 350 F. Cut off stems of the zucchini. Cut zucchini in half lengthwise. Use a small spoon to scoop out the inside of the zucchini (save the ‘guts” in a bowl) to make hollow boats. Put the zucchini boats in a casserole dish.
Remove sausage from casings and cook over medium heat until no pink remains. Add in leek, garlic, zucchini guts, coconut milk and spices and cook for 1-2 minutes until leeks and zucchini become soft.
Spoon mixture into zucchini boats and bake uncovered for 20-30 minutes.
Haven’t tried this yet, but it looks good.
Paleo Shepherd’s Pie
(from paleomama.com)
Ingredients:
2 tbs. olive oil
1 lb. lean ground beef
1 leek, chopped into rings
1 med. sized carrot, diced
1 med. sized cauliflower
½ cup coconut milk
1 egg yolk
2 tbs. tomato paste
1 cup beef broth
2 tbs. almond flour
3 cloves of garlic, minced
1 tsp. salt (I don’t cook with salt)
¼ tsp. black pepper
¼ tsp. dried thyme
Directions:
Preheat oven to 400 F. Remove leaves of cauliflower and cut off very bottom. Cut the head and stem into chunks and put with 2 tbs. of water in a microwave safe dish. Cover and cook on high for 6 minutes. Drain water and mash with coconut milk. Salt and pepper to taste. Set aside to cool.
Add olive oil to a pan and heat to medium high heat. Sautee carrots and leeks until translucent. Add in ground beef and garlic and brown the beef. Add in almond flour and stir to thicken. Add in tomato paste, beef broth, salt, pepper, and thyme to make gravy. Put in a glass baking dish 8x8” or 9x9”.
Take cooled cauliflower mash and mix in egg yolk. Spoon cauliflower over the top of the meat dish. Bake for 20-25 minutes until cauliflower starts to brown. Allow dish to cool 15 minutes before serving.
Spagetti Squash and Meat Sauce
Ingredients:
1 medium size spagetti squash
1 can of Amy's Family Marinara sauce (or some other paleo friendly pasta sauce)
1+ lb of ground beef
* Cut 3-4 slits in the outside of your spagetti squash and microwave it for about 15 minutes
* Brown the ground beef and cook thoroughly
* Add marinara sauce to beef and bring to a simmer
* Add pepper, salt, fresh basil to the sauce to taste
* Let the spagetti squash cool for 5 minutes after it finishes microwaving, then cut in half, core the seeds, and use a fork to pull out the spagetti squash strands.
* Seperate the spagetti squash strands to a bowl and add some meat sauce to it. Enjoy! :)
Thanks for the recipes
Xantastic Paleo Chicken "Gumbo"
This is very similar to a standard chicken gumbo, but without the Roux and high fat sausage.
Ingredients
1 lb. Cut okra (fresh or frozen)
1 - 2 stalks celery sliced fine
½ onion diced
2 toes garlic minced
2 – 3 tomatoes seeded and diced
1 – 2 green chilies sliced or minced
½ - 1 tablespoon kosher salt
Cajun seasoning to taste (I use Tony Chachere')
1 – 2 tablespoons file' powder (you can find this a Publix, Walmart or Petty's)
2 lbs bone in chicken breast OR same in boneless skinless AND 2 quarts chicken stock (Low sodium, no MSG 99% fat fee)
Place the okra, celery, onion, garlic, tomatoes, chilies and salt in a crock pot on high heat and cook for 4 – 5 hours stirring occasionally (until everything is broken down and the okra loses its “slime”)
Boil your chicken in 3 quarts of water for 15 – 20 minutes. Remove the chicken and simmer the water for an additional 20 minutes, this makes your homemade chicken stock. Bone the chicken and cut in to pieces. If you are using pre-prepared chicken stock, skip this step and just cut your chicken into pieces leaving it raw.
After the okra has cooked down, reduce the temperature to low and add all final ingredients, simmer for 2 hours (this is more than sufficient time to cook the chicken if added raw).
OPTIONAL:
You can add a good quality, low fat, smoked sausage this this and it is super delicious.
If you prefer a seafood gumbo, follow all the other ingredients, but reserve the shrimp or other seafood until 20 minuted before serving then add it so that it will not get tough. To make a shrimp stock, buy your shrimp head on and in the shell. Peel your shrimp and reserve the heads and shells and boil those for 10 – 15 minutes in 3 quarts water, strain out the heads and shells and simmer for an additional 20 minutes to reduce the stock. I usually put ¼ teaspoon Zataran's Liquid Crab Boil into my seafood gumbo, gives it a nice “kick”.
Cajun Shrimp Aubergine (Paleo Style)
The original version includes lots of butter and some bread crumbs, , when I revised it to a Paleo version, I substituted shrimp stock for the butter and I added the almonds for texture... and because I love shrimp and almonds. This was usually served as a side dish, but I make it for my dinner all the time.
Ingredients
2 nice eggplants peeled and diced
1 tablespoon olive oil
½ onion diced
2 toes garlic minced
½ - 1 tablespoon kosher salt
Cajun seasoning to taste (I use Tony Chachere')
2 lbs shrimp
1 cup shrimp stock
Optional:
¼ cup sliced or slivered almonds
To make a homemade shrimp stock, buy your shrimp head on and in the shell. Peel your shrimp and reserve the heads and shells and boil those for 10 – 15 minutes in 3 quarts water, strain out the heads and shells and simmer for an additional 20 minutes to reduce the stock. Any leftovers can be frozen up to 6 months.
Place the eggplant, onion, garlic, shrimp stock, olive oil, salt and other seasonings in a crock pot on low heat and cook for 3 - 4 hours stirring occasionally (until eggplant breaks down almost to mush)
Add shrimp and almonds and cook and additional 20 – 30 minutes
YOU CAN ALSO DO THIS STOVE TOP.
Place all ingredients (Minus shrimp and almonds) in a large pot and cook down over low heat until the eggplant breaks down. Add shrimp and almonds 4 – 8 minutes before serving.
"The Staple"
I am calling this the staple because I make some of this every time I cook now. Got the general idea from Leo and have made it my own... It's fast and because I always have some handy it helps me avoid chating when traveling...
Prep time - 0
Cook time - 10 minutes
Ingredients:
2-3 packages of publix 93/7 beef (use anything 90%+ or better yet grass fed from Rosa's)
1 Jar Newmans own mild or medium Salsa. (1 jar has less than 50g of carbs - I'm sure you can use many other brands. I just like the flavor. If I've cheated recently I use 3 packages per jar to reduce the amount of carbs per serving...)
Directions:
Season and brown the meat/drain it
Add one jar of salsa. Stir in and cook another 3-5 minutes.
I then just add to zip lock bags. Put 8, 10, 12 OZ in each bag. Now you've got some premade meals that you can just microwave for a minute. Many times I just eat it as is for a meal. Sometimes I may use a 10 or 12 oz bag and put a few eggs on top once I heat it up. For lunch I might throw some shrimp on top of a heated portion. Lots of possibilities...
If you like my recipes, please link to my site http://paleomama.com
Ron's recipe - copied from the other section:
so a few people have asked me for the pulled pork recipe, here it is...
This recipe is for a boston butt roast between 5-7lbs
The day before cooking the pork, take the roast and remove as much of the more visible fat as possible. On a Boston butt; there is typically a concentrated area of fat on the bottom of the roast. Once a good portion of the fat has been removed I then season the meat with a light dry rub and place it back in the refrigerator until the following day.
Dry rub consists of:
1 tbsp ground pepper
1 tbsp ground cumin
1 tbsp garlic powder
1 tbsp chili powder
1 tbsp cayenne pepper
Simply mix these ingredients together, and then even sprinkle them over the roast until covered, cover the roast in foil, being careful not to wipe away the rub and then use a layer of plastic wrap to seal it up. Let this set over night or until ready to cook.
The sauce is easy to make and I do so right after I place the roast into the cooker
The sauce consists of:
¾ cup lemon or lime juice (lime is preferred)
¼ cup apple cider vinegar*
2 tbsp paprika
1 teaspoons black pepper
4 tbsp spicy mustard (organic stone ground by Organicville, found at wholefoods)
2 teaspoons red pepper flake
1 tbsp sea salt*
Combine ingredients together and mix well, place pork roast into slow cooker and pour mixed ingredients over the roast. In a slow cooker or crock-pot, the roast should cook for 7-8 hours on low or 4-5 hours on high, you want your roast to reach 165-170 degrees at the center most point not close to a bone. Once the roast has completed, you should be able to use a nice pair of metal tongs to pull it apart.
* = Non-paleo ingredients
Depending on your level of paleo, you can increase the amount of apple cider vinegar and decrease the lemon/lime juice or completely omit the citrus substitute and use and entire cup of apple cider vinegar to suit taste, for paleo strictness I choose to use the above listed measurements.
"Paleo Stuffed Peppers"
2 - Large green peppers cut in half (cleaned out) - makes 4 peppers
1lb lean ground beef
4oz chopped sweet onions (or yellow depending on preference)
4oz chopped baby portabella mushrooms
4oz fresh baby spinach
Marinara sauce of choice
In large bowl mix diced onions and mushrooms into the meat so it's mixed evenly.
Pack a 1/4 lb of the meat into each pepper
sprinkle spinach over peppers and then cover with marinara sauce to taste
Bake at 400* uncovered for 45 min
Enjoy!
*For an extra treat you can chop up raw almonds (soaked in water over night) and mix into the meat.
Turkey Burgers with Salsa and Pesto
Burgers
1 lb. ground turkey
1 medium zucchini, grated
1 medium carrot, grated
2 cloves of garlic, minced
3/4 t. dried thyme
1/4 t. black pepper
1 lg. egg
1/4 cup almond meal
Throroughly combine ingredients in a large bowl and form into patties. If patties are too moist, add a bit more almond meal. Heat 1 tsp. olive oil (or your choice) in a large skillet over medium heat. Cook patties, turning once, until no pink remains (approx. 5-7 min per side). I have found tukey meat to be too soft to grill, so I often cook them on the stove top. But you can certainly try it!
Salsa
8 Roma tomoates, whole
1 small red onion, 1/2 cup diced
1 fresh jalapeno pepper, stem removed and seeded, coarsely chopped
1 fresh poblano pepper, stem removed and seeded, corasely chopped
1/2 tsp. oregano
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/2 tsp. celery salt (not paleo)
pinch of sugar (not paleo)
1/4-1/2 cup fresh cilantro
In a moderately hot skillet lightly coated with olive oil, brown the coarsely chopped poblano peppr and jalapeno pepper. Brown and stir until the skins have turned dark on many sides. Add whole tomateos and turn them in the skillet until the skins have turned brown on several sides. Remove tomatoes and peppers from skillet. Put onion in the hot skillet that has been removed from the heat and stir. In a food processor add celery salt, oregano, cilantor, sugar, garlic powder and black pepper. Add peppers, onions, and tomatoes a little at a time, pulsing in between just enough to chop to a medium consistencey (but not a smooth paste). Spoon over burgers (or any other meat).
Pesto
I made this recipe up off the top of my head, so I'll do my best to approximate the measurements.
2 (loose) cups fresh basil leaves
1/2 cup chopped walnuts
2-3 T. olive oil
1 T. fresh lemon juice
fresh ground pepper to taste
3 garlic cloves
3 T. parmesan cheese (not paleo and optional....sorry Paul!)
Combine all ingredients in a food processor except the olive oil. Pulse to coarsely chop. Continue pulsing while slowly adding the olive oil until you reach the desired consistency (thicker=less oil, runnier=more oil). Process until smooth. I kept the pesto thicker and added a dollop on top of the salsa.
Slow Cooker Chili Pot Roast
1 beef pot roast about 3-4 pounds (rubbed with seasoning and seared on all sides)
1 1/2 cups beef broth
1/2 cup diced red onion
1 can (14 oz.) diced tomatoes with juice
1 can (4 oz.) chopped chile peppers, mild
1 tsp. ancho chile powder
1 tsp. chili powder
1 tsp. ground cumin
1 tsp. onion powder
1/2 tsp. garlic powder
chopped fresh cilantro
I usually sear the roast (seasoned with Mrs. Dash salt-free southwest chipotle seasoning) on all sides in a skillet with a little olive oil before placing in slow cooker. Combine all ingredients in slow cooker. Cover and cook on low for 8-10 hours.
"Frittyta":
0.5 lb Ground Beef 7%/10% (or your meat of choice)
0.5 lb Hot Turkey Italian Sausage, sliced
4 Eggs
1 Diced Bell Pepper (color of your choice)
Seasonings (I use black pepper, red pepper flakes, and cayenne pepper)
1/2 jar organic salsa (use fat free sour cream if making a cheat meal)
4 slices cheese (only if making this a cheat meal)
Pre-heat the Broiler to 525 degrees (or as high as you can go with it)
Using a non-stick skillet with about a 2 inch side on it at medium heat, almost brown the Italian sausage. Then add the ground meat and diced pepper and seasonings. Once meat is fully browned, and peppers are translucent, beat 4 eggs into submission in a cup with a little water (to help fluff). Add eggs and let sit on stove for 1 minute or so. Then, put skillet under broiler until top of frittata is solid and browned to your liking. If making as cheat meal, now is the time to take skillet out of the broiler and add cheese slices to top. Return to broiler until bubbly and browned (if you like that kind of burnt cheese taste...I do).
In a second skillet, add salsa and heat through. Once frittata is done, remove from broiler and put a plate upside down on top of the skillet and flip over. If skillet is non-stick enough it should fall out right onto the plate, if not add a little olive oil prior to adding eggs. Spoon salsa (or sour cream) over the top like cake frosting and let cool.
Stats:
I recommend using Publix Hot Turkey Italian Sausage as it has like 29g protein per 4oz (which is like 1 sausage and they come in a pack of like 4 or 5). Since Publix doesn't publish their food labels, I'm using Jennie-O Hot Italian Turkey Sausage and assuming this isn't a cheat meal.
Calories: 1131.5
Protein: 121.1g
Fat: 63.7g
Carbs: 30.5g
Up it to 1lb ground beef, keeping sausage the same, and you get:
Calories: 1519.7
Protein: 180.5g
Fat: 78.6g
Carbs: 30.5g