Month: April 2018

Posole, Mexican Casserole

Posole

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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4

Ingredients
  

  • Vegetable oil
  • 4 lbs Chopped pork meat
  • 1 Yellow bell pepper chopped into large dice
  • 1 Orange bell pepper chopped large dice
  • 1 Red bell pepper chopped into large dice
  • 1 Large onion chopped
  • 2 tbsp Minced garlic
  • 1 can Salsa ranchero ancho chili mixture
  • 1 cup Chopped cilantro
  • 1 can Yellow hominy
  • 1 can White hominy
  • 1 sml can Tomato sauce
  • 3 cups Chicken broth
  • 1 tsp Roasted cumin
  • 1 tbsp Tex mex seasoning

toppings

  • shredded iceberg lettuce
  • sliced radishes
  • grated chedder cheese
  • chopped green onions
  • diced avacado

Instructions
 

  • Preheat oven to 375˚
  • In a large dutch oven sauté the pork meat in batches to brown, the reason is for the pan not to be over crowded and end up boiling the meat. Browning adds flavor to the dish…
  • Remove the meat and add the vegetables, reserving the garlic for the last few minutes to the pot to a light brown colour
  • Please add in the remaining ingredients and bring to a boil…place pot in oven and cook for 40 minutes
  • Garnish with warm tortillas and lime wedges

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Spanish Chicken and Rice

Spanish Chicken and Rice

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Ingredients
  

Spanish sauce

  • 1 Can fire roasted tomatoes
  • 1 Jar of roasted red bell peppers
  • 1 tbsp Sherry vinegar
  • 1 tbsp Minced garlic
  • 1 tbsp Dried oregano
  • 1 tsp Roasted Spanish paprika
  • 1 tsp Crushed red pepper flakes
  • Salt & Pepper

Chicken and Rice

  • 8 Large Chicken thighs bone in
  • 2 cups Converted rice
  • 1 cup Spanish sauce for the rice remaining sauce to coast chicken before placing in oven
  • 3 cups Chicken broth
  • 1 Large onion roughly chopped
  • ½ cup Chopped green onions
  • ¼ cup Chopped flat leaf parsle

Instructions
 

Spanish sauce

  • Blend tomatoes, peppers and garlic in a blender or food processor. You are aiming for a smooth sauce. Once blended add in the remaining ingredients and stir to combine.
  • Reserve sauce for adding to the rice and topping the chicken

Chicken and Rice

  • Preheat the oven to 400˚
  • -lightly grease a large baking dish that will hold all your items. ( Eg 9”x13” Pyrex dish)
  • Season the chicken breasts with paprika and oregano, salt & pepper
  • In a saute pan over medium high heat brown the Chicken thighs. Just brown and not to cook through.
  • Remove chicken from pan, to be used later. Discard any excess fat from the saute pan, keeping 2 tbsps for cooking the onion
  • With the reserved fat, saute the onions to light golden brown
  • Add the rice into the saute pan with the onions and mix well. Lightly toasting the rice and scraping up any chicken bits in the pan, season with salt & pepper
  • Add in the 1 cup of Spanish sauce and the chicken broth and bring to a simmer
  • Add in the chopped green onion and parsley and stir into the rice
  • Pour rice mixture into prepared dish, place the reserved chicken thighs on top of the meat. Carefully spoon the remaining Spanish sauce over each of the chicken thighs to coat evenly.
  • Place dish into the oven and reduce the oven temperature to 375˚ and cook for 30mins
  • Remove dish from oven. Scatter some of the green onions on the top for appearance and if desired lightly drizzle over a little bit of olive oil
  • Enjoy!!

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

Downloand Your Copy HERE

Beef Short Ribs Ragu, with Kale

Beef Short Ribs Ragu, with Kale

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Ingredients
  

  • 5 lbs Beef short ribs. Bone in
  • Salt & pepper
  • Olive oil
  • 1 cup of each
  • Mirepoix (equal parts, Onion, Carrots and Celery)
  • 1 tbsp Minced garlic
  • 1 cup Red Wine
  • **Optional: 1 tsp crushed red pepper
  • 3 cups Beef or Chicken stock
  • 2 Lg Cans Quality plum tomatoes crushed
  • 1 Sm Can Quality tomato paste
  • 2 cups Chopped kale (remove stem first before chopping leafy greens)
  • Salt & pepper
  • 1 (or 2) Packages ofFettuccini
  • Shaved Parmesan for garnish

Instructions
 

  • Preheat oven to 350˚
  • Over medium high heat, in a large dutch oven place olive oil
  • Season meat generously with salt and pepper and place into dutch oven to brown. Caramelizing the meat adds a ton of flavor so please don’t skip this step.
  • Do not over crowd the pan, please do the browning in stages to maintain the heat
  • Reserve browned meat separately and add the mirepoix to the dutch oven to sauté. Ideally, we are looking for a light caramelization. Near the end of this stage add in the minced garlic being careful not to overcook.
  • Add crushed tomatoes to the dutch oven with the vegetables
  • Add in the tomato paste and allow to cook for a few minutes to marry the ingredients together
  • At this point add in the red wine, the stock and return the meat to the pot to cook. Bring everything to a simmer (light boil)
  • Place into the preheated oven to cook for 3hours.
  • Each hour remove from oven and stir so any meat on the top will not burn
  • Once cooked. Allow to cool slightly so the rib bones can be removed. Please take the time to shred the meat
  • Strain out the vegetables and add to the reserved shredded meat. At this point I would recommend removing as much grease from the remaining sauce. As it will detract from the taste, use a fat separator or spoon. I realize this seems like one step too many but the final product makes it worthwhile
  • Add all ingredients together to complete the RAGU
  • Please cook the chopped kale over medium high heat to wilt. Season with salt and pepper
  • Cook pasta as package dictates
  • Combine ingredients to finish your dish and top with shaved parmesan

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

Downloand Your Copy HERE

Almond Crusted Roasted Cauliflower

Almond Crusted Roasted Cauliflower

Almond Crusted Roasted Cauliflower
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Course Side Dish
Servings 4

Ingredients
  

  • 1 cup Almond meal
  • 1-3 teaspoons Garlic powder
  • 2 Eggs
  • 1 Medium head cauliflower
  • Salt to taste

Instructions
 

  • Wash the cauliflower and remove the stem.
  • Break the head into small florets.
  • Break your eggs into a medium sized bowl and whisk with a fork until well beaten.
  • Pour the almond meal into another medium sized bowl and stir in the garlic powder.
  • Set up an assembly line.
  • Dip the florets into the egg, being sure to coat them well.
  • Then roll in the almond meal and place on a parchment lined cookie sheet for baking.
  • Bake at 350 F for about 1 hour.
  • Allow to cool for a bit before serving.

Notes

Depending on the size of your cauliflower, you may need a little more or a little less of the eggs and almonds. Play it by ear, this recipe is pretty versatile. Also note that while this recipe is a bit high in fat, it’s all from good sources of fat. Simply adjust your eating plan accordingly for the day.
Thanks to thegraciouspantry.com for this deliciousness!

Sheet Pan Salmon Dinner

Sheet Pan Salmon Dinner

Welcome SHEET PAN DINNERS! One pan with everything on it, one cook time, set it and forget it cooking, and clean-up like a breeze! These dinners are a miracle! One of my favourite one pan dinners is lemon, garlic salmon and veggies!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner
Servings 4

Ingredients
  

  • 1 lb of wild-caught salmon cut into fillets
  • 1 bushel of asparagus
  • ½ tsp. dried dill 1tbsp of fresh dill
  • ½ tsp. garlic powder 1-2 cloves of fresh garlic
  • 2-3 tbsp. of extra virgin olive oil
  • Salt and pepper to taste
  • ½ lemon thinly sliced

Instructions
 

  • Preheat your oven t 425F and line a large baking sheet with parchment paper
  • Wash and cut your veggies of choice, asparagus.
  • Ensure if you are using a root vegetable, such as sweet potatoes, that you slice them very thin so they cook the same time as everything else on the pan.
  • On one side of the sheet pan, spread all your veggies, drizzle with olive oil and seasonings
  • I used garlic, salt and pepper
  • On the second side of the sheet pan, place your salmon fillets, drizzle with olive oil and spices
  • I used garlic, salt, pepper and dill
  • Take lemon slices and place 1-2 on each salmon fillet
  • If you do not have fresh lemon slices, sprinkle salmon fillets with some lemon juice instead.
  • Place entire pan in the oven and forget it for 20 minutes!
  • After 20 minutes, check the salmon for doneness. If it flakes easily with a fork and is no longer opaque, it is finished. At this point the veggies should be done as well. If you are using root veggies and they are not yet tender, you can return them to the oven for an extra 5-10 minutes until fork tender.

Notes

If you like this recipe it can be used with SO many different varieties of proteins, veggies and spices! Try it with chicken, steak or trout. Bell peppers, asparagus, carrots, broccoli. Maple Garlic, teriyaki, lime chili.
The possibilities are endless, delicious and easy!

Baked Omelette Breakfast

Baked Omelette Breakfast

This breakfast prep recipe not only packs a protein PUNCH but is also full of veggies, and makes mornings SO much easier. Once finished, this recipe can be divided, wrapped in parchment paper and frozen, so they are ready for a quick reheat on your busy weekday mornings. You can have the omelette heated up by itself or can make breakfast sandwiches by adding them to an English muffin; great for the kids to carry while running off to school!!
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Breakfast
Servings 10

Ingredients
  

  • 1-2 tbsp of Organic Grass-fed Butter
  • ½ Onion chopped
  • 1 Green Bell Pepper chopped
  • 1 medium head of Broccoli chopped
  • 2-3 cloves of Garlic minced
  • 1 – 1 ½ cup of cooked Chicken cubed
  • ½ cup of shreddedCheddar Cheese
  • ½ cup of Milk or Milk Substitute
  • 12 Free-range Organic Eggs
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
  • Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
  • In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
  • Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
  • Pour mixture into prepared dish
  • Bake until eggs are golden brown and puffy and solid in the middle; about 35-40 minutes.
  • Time will vary depending on oven, I have had this recipe take as long as an hour to bake through

Notes

Serve on its own with chopped chives and avocado or on an English muffin for breakfast that moves with you! Serve fresh out of the oven to a crowd or freeze for easy breakfasts on the go. Good to freeze for 2-3 months. Wrap sectioned omelette in a damp paper towel, parchment paper and put into large Ziplock bag. To reheat, remove parchment paper, place in microwave with the paper towel on; reheat for about 60-90 seconds or until heated through. You can personalize the recipe with veggies and protein your family love. Some great substitutes are mushrooms, carrots, eggplant, spinach, green onion, asparagus, leeks, bacon, turkey, sausage, feta cheese, ham.

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

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Course Dinner, Lunch
Servings 4

Ingredients
  

Oven Roasted Tomatoes

  • 3 tomatoes each cut into 8 wedges
  • salt & Pepper
  • Olive Oil

Farro and White Kidney Beans

  • 1 cup of Farro
  • 3 cups of vegetable stock
  • 1 can of white kidney beans drained and rinsed
  • salt & pepper
  • 1 to 2 Tbsps Olive oil

Carmelized Onion

  • 1 Large sweet onion sliced
  • Olive oil
  • salt & pepper

Instructions
 

Oven Roasted Tomatoes

  • Heat oven to 300˚
  • Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper
  • Hook for approx. 1hr.
  • Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

  • Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.
  • In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.
  • Remove from heat and drain off any excess liquid
  • Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

  • Saute onion in a sute pan with olive oil over low heat to carmelize the onion

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

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Course Snack

Ingredients
  

  • 2 sweet potatoes about 700 g, scrubbed
  • 1-1/2 cups 375 mL broccoli florets
  • 2 cans each 170 g PC Wild Albacore Flaked White Tuna , drained
  • 1/4 cup 50 ml finely chopped celery
  • 3 tbsp 45 ml unsalted pumpkin seeds (pepitas) or sunflower seeds
  • 3 tbsp 45 ml PC Blue Menu Light Mayonnaise Type Dressing
  • 1 tbsp 15 ml Dijon mustard
  • 1/4 tsp 1 ml freshly ground black pepper
  • 2/3 cup 150 ml PC Blue Menu Light Triple Cheddar Shredded Cheese

Instructions
 

  • Preheat oven to 400°F (200°C). Line baking sheet with foil.
  • Prick sweet potatoes with a fork. Spray with cooking spray to coat. Place on prepared baking sheet. Bake in centre of oven for 1 hour or until tender.
  • Meanwhile, in small saucepan of boiling water, cook broccoli for 2 minutes or until tender-crisp. Drain. Transfer to bowl. Stir in tuna, celery, pumpkin seeds, mayonnaise, mustard and pepper. Stir in ½ cup (125 mL) of the cheese.
  • Halve sweet potatoes lengthwise and return to baking sheet, cut side up. Spoon tuna mixture over each potato half; sprinkle with remaining cheese. Return to oven. Bake for 10 minutes more or until cheese is bubbly.

Notes

Thanks to http://www.presidentschoice.ca/ for the recipe.

Salmon Mango Bango

Salmon Mango Bango

The exotic, tropical tang of the fruit and the richness of the wild salmon work wonderfully together. The 'bango' comes from the spicy sweet pepper jam I use to bind the fresh mango relish."
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 30 minutes
Course Salad
Servings 2
Calories 307 kcal

Ingredients
  

  • 1 Mango - peeled, seeded and diced
  • 2 Salmon fillets, skin removed
  • 2 tbsp Lime Juice
  • Sea Salt to taste
  • 2 tbsp red bell pepper and ancho chili pepper jam
  • 2 tbsp Vegetable Oil
  • 2 tbsp Chopped fresh cilantro

Instructions
 

  • Stir mango, lime juice, pepper jam, and cilantro together in a bowl. Cover the bowl and refrigerate for relish flavors to combine, about 30 minutes.
  • Heat oil in a large non-stick skillet over medium-high heat until oil begins to smoke.
  • Place salmon, flesh-side down, in the hot skillet and cook until edges are just starting to cook through, about 2 minutes. Flip fillets, remove skillet from heat, and let fillets sit in the hot pan until cooked through, 2 to 3 minutes more.
  • Transfer to a plate and top with chilled mango relish.

Notes

Per Serving: 307 calories; 11.6 g fat; 27 g carbohydrates; 25.1 g protein; 51 mg cholesterol; 211 mg sodium.
Thanks to AllRecipes.com for this plate of deliciousness.
WATCH the chef making this dish.