Week of March 7, 2016

Greek Yogurt Chicken Salad

Chciken Salad with grapes
YIELD
Makes 4 servings
ACTIVE TIME
15 min
TOTAL TIME
30 min

INGREDIENTS

    • 1 1/2 pounds chicken
    • 5 cups water
    • 1 3/4 cups chicken broth
    • 1/3 cup plain Greek yogurt
    • 1/3 cup mayonnaise
    • 1 tablespoon Dijon mustard
    • 1 cup seedless grapes, halved crosswise
    • 1 cup coarsely chopped walnuts (3 ounces)
    • 1 med chopped red apple

PREPARATION

    1. Toss chicken with 2 teaspoons salt.
    2. Bring water and broth to a boil in a large saucepan, then add chicken and cook at a bare simmer, uncovered, stirring occasionally, until just cooked through, about 5 minutes. Drain and cool, then tear into 1-inch chunks.
    3. Meanwhile, stir together yogurt, mayonnaise, and mustard.
    4. Stir chicken and remaining ingredients into dressing with salt and pepper to taste.
Serve with:
sliced tomatoes; green beans with lemon and my personal favorite is on toasted foccacia bread

Slow Cooker/Pressure Pot Roast

Directions for pressure pot included below

1 chuck roast (3 pounds)
Olive oil
1 pound carrots, peeled and cut into large chunks
2 pounds potatoes, peeled and cut into large chunks
1 onion, peeled and cut into large chunks
2 stalks celery, cut into large chunks (optional)
1 cup beef broth
1 tablespoons corn starch

SEASONING MIX –

2 tablespoons steak seasoning
1 tablespoon kosher salt
1 tablespoon dried thyme
1 tablespoon dried rosemary

Directions

Combine together seasoning mix in a small bowl. Set aside.

Coat both sides of meat with olive oil. Sprinkle on a third of the seasoning mix onto each side.

Sear both sides of the meat in a large skillet over medium-high heat. Transfer roast to slow cooker.

Place the vegetables in a large bowl. Drizzle on a little olive oil to coat vegetables. Sprinkle on the remaining seasoning mix. Add the vegetables to the same skillet that was used to sear the meat. Sauté for about five minutes – stirring occasionally.

Transfer the vegetables to the top of the roast in the slow cooker. Pour in the beef broth. Cover with lid.

CROCK POT – Cook on low for 9 hours or on high for 6 hours.

PRESSURE/INSTANT POT – Those of you who have Pressure Pots can easily make this with the 45 minutes or a 1 hour setting.  I throw some of the veggies in the bottom with the broth(Like 1 carrot, 1 stalk celery, half potato and 1/4 onion) for flavor but, add the majority of them at the end for 15 minutes. I remove the pressure for a quick fix, add the main veggies on top of the roast and cook another 15 minutes at the end.  You may choose to remove the roast and brown it under your broiler while the veggies cook in the juices of the pressure pot! Remove and drain the juice to make a nice gravy.

Using a turkey baster, retrieve most of the cooking juices from the slow cooker. Transfer juices to a small sauce pan and bring to a simmer over medium heat on the stovetop. Whisk together the cornstarch with a little water. Blend into the pan juices while whisking. Bring back to a simmer until thickened. Taste and adjust seasoning as needed.

Transfer the roast and vegetables to a large platter. Ladle the gravy over. Serve immediately.

 

Cilantro and Lime Steak Skewers

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 lime juice
  • 2 Tbsp cilantro, chopped
  • 1 green onion, thinly sliced
  • 1 clove garlic, pressed
  • 1 pinch Sea Salt(click here to read why I prefer this or pink himalayan salt)
  • 1/4 tsp pepper
  • 1 lb skirt steak

Directions

  1. Begin by mixing all of the marinade ingredients (everything except the steak) in a small mason jar. Shake vigorously and set aside.
  2. Using a meat mallet, pound your skirt steak with the knurled side until it is uniformly thick. The thinner you get it, the easier it will be to eat.
  3. Place the steak into a ziplock bag, cover with the marinade, and mix around to evenly coat the meat. Refrigerate for at least 30 minutes, up to 90 minutes. During this time, you should also soak your wooden skewers, about 12-15 of them.
  4. Remove the steak from the bag, place on a cutting board, and cut into 1/2″ strips against the grain of the meat. This will also help it be less chewy. (refer to the included recipe images, if needed).
  5. Preheat your grill with 2/3 as medium high heat, and 1/3 with little (or no) heat. This will set up the heat zones to cook the meat while not burning the skewer handles.
  6. Weave the meat onto the skewers.
  7. Place the skewers onto your grill, with the handles over the cool zone so they do not char. Cook for approximately 3-4 minutes per side. When they freely release from the grates, they are ready to flip.
  8. When cooked through (about 8 minutes, maybe a little more depending on how thick they are), remove from heat. Allow to rest 5 minutes, then serve!

Shepard’s Pie (PALEO)

Ingredients

  • 1 Tbsp unsalted butter
  • 1 yellow onion, thinly sliced
  • 2 raw carrot, grated
  • 1 zucchini, grated
  • 1 yellow squash, grated
  • Salt and pepper, to taste
  • 2 head cauliflower
  • 2 lb ground beef, pork or lamb would also work
  • 2 Tbsp sausage seasoning

Directions

  1. Preheat the oven to 350 degrees.
  2. Melt the butter in a heavy skillet over medium heat.
  3. Sauté the onion, carrots, zucchini, and yellow squash until tender, and season with salt and pepper to taste.
  4. Chop the cauliflower into small chunks, and cover it with water in a large soup pot.
  5. Bring the water to a boil, cover it with a lid, and cook the cauliflower until fork tender (about 15 minutes).
  6. Season the ground meat with the Sausage Seasoning, and mix thoroughly.
  7. Place the meat in a 9×13-inch baking dish, and pat it down to a uniform thickness.
  8. Cover the meat with an even layer of the sautéed vegetables, and bake for 40 minutes.
  9. Drain the water from the cauliflower, and place the cauliflower in a food processor or high speed blender, processing until creamy.
  10. Remove the meat from the oven, and set the oven to broil on high.
  11. Pour an even layer of the cauliflower over the meat, and broil for 10-15 minutes until the cauliflower has golden peaks.

Dilled Sockeye Salmon

 

Ingredients

  • 3 Tbsp unsalted butter, divided
  • 3/4 lb Sockeye Salmon, wild caught
  • 1/2 tsp sea salt or pink himalayan salt(click to read why I prefer these over regular table salt)
  • 1/2 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp dill
  • 3 clove garlic, minced

Directions

  1. Preheat your oven to 400 degrees.
  2. Place three tablespoons of the butter on the bottom of a large baking dish, divided into several equal portions.
  3. Rinse the salmon under cool water, and pat dry.
  4. Place the salmon in the large baking dish.
  5. Sprinkle the salmon with the salt, black pepper, garlic powder, and dried dill.
  6. Place one tablespoon of butter, divided into four equal portions, on top of the salmon.
  7. Bake the salmon for 20 minutes.
  8. Remove the salmon from the oven, and add the minced garlic to the dish.
  9. Bake the salmon for an additional 10 minutes before serving.

SHOPPING LIST

MEAT

1 1/2 lbs chicken

2 lb chuck roast

1-2 lbs skirt steak

1 lb ground beef, lamb, turkey or pork

1 1/2 lbs sockeye salmon, wild caught

DAIRY

Plain Greek Yogurt

PRODUCE

Grapes

Med Red Apple

2 lbs potatoes(PALEO diets use white sweet potato)

Celery

Carrots

2 med onions

Cilantro

Green Onins

Lime

Yellow and green Zucchini

2 heads cauliflower

Don’t forget green beans, broccoli, artichokes, asparagus, tomatoes, cucumbers, red and green peppers, mushrooms, cabbage and salad fixings for sides!!

SPICES/OIL

Garlic salt

Garlic powder

Olive oil

Salt, Pink or Sea Salt(click to read why I prefer these over regular table salt)

Pepper

Steak Seasoning

Thyme

Rosemary

Sausage Seasoning

Dill

MISC.

Chicken broth

Beef broth

Dijon Mustard

Mayonnaise(click here if you want to see how easy it is to make your own)

Walnuts

Wooden skewers

Your’re welcome enjoy!!