21 Day Knockout Week 3

Transcription

21 Day Knockout
Week 3
Spring 2015
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
21 Day Knockout – Week 3
Recipe 15: Sesame Ginger Pork Shoulder
Recipe 16: Spicy Shrimp and Apple Fennel Salad
Recipe 17: Lemon Ginger Chicken Skewers
Recipe 18: Cumin and Garlic London Broil
Recipe 19: Tuna Steaks with Strawberry Balsamic Salad
Recipe 20: Walnut Pesto Stuffed Chicken
Recipe 21: Slow Cooked Herbed Roast with Crispy Greens
21 Day Knockout – Week 3
Shopping List
PROTEIN
2 pound pork shoulder [R15]
1 pound peeled and deveined
jumbo shrimp [R16]
2 large boneless skinless chicken
breasts [R17]
2 pound London broil [R18]
4 medium tuna steaks [R19]
4 large boneless skinless chicken
breasts [R20]
2 pounds boneless beef roast
[R21]
CONDIMENTS
Coconut aminos (1/2 cup, 3
tablespoons) [R15, R18]
Honey (5 tablespoons, 1
teaspoon) [R15, R16, R17, R19]
Sriracha (2 teaspoons) [R15]
Sesame oil (1 teaspoon) [R15]
Coconut oil (3 tablespoons) [R16,
R19]
Olive oil (10 tablespoons) [R17,
R20, 21]
Extra virgin olive oil (1/4 cup)
[R19]
Balsamic vinegar (3 tablespoons)
[R19]
*Extra virgin olive oil [R15, R17,
R18]
*Balsamic vinegar [R15, R17,
R18]
*Olive oil [R16, R20]
PRODUCE
Ginger (2 tablespoons grated)
[R15, R17]
Garlic (11 cloves) [R15, R18, R19,
R20, R21]
Scallion (1 large) [R15]
Lime (1 large) [R16]
Fennel (1 large bulb) [R16]
Apple (1 large) [R16]
Red onion (1/4 cup chopped, 1/2
cup sliced) [R16, R19]
Button mushrooms (1 pound)
[R17]
Cauliflower (2 cups florets) [R17]
Onion (1 1/2 small) [R17, R21]
Lemon (1 small) [R17]
Sweet potatoes (4 medium) [R18]
Spring mix lettuce (4 cups) [R19]
Radishes (1/4 cup sliced) [R19]
Strawberries (1 cup) [R19]
Basil (1 cup) [R20]
Mint (1 tablespoon chopped) [R20]
Cauliflower (4 cups florets) [R20]
**[21]
Kale (4 cups chopped) [R21]
Collard greens (4 cups chopped)
[R21]
*Mixed salad greens [R15, R17,
R18]
*Garlic [R15, R17, R18]
*Sweet potatoes [R16, R20]
*Green beans [R19]
*Broccoli [R21]
CANNED GOODS
Low sodium beef broth (1 cup)
[R15, R18]
Low sodium chicken broth (1/4
cup) [R21]
SPICES
Sea salt [R15, R16, R17, R18,
R19, R20, R21]
Freshly ground black pepper
[R15, R16, R17, R18, R19, R20,
R21]
Cayenne [R16]
Chili powder [R16]
Cumin [R18, R21]
Thyme [R21]
Parsley [R21]
*Basil [R15, R17, R18]
*Oregano [R15, R17, R18]
DRY GOODS
Sesame seeds (2 teaspoons) [R15]
Walnuts (2/3 cup chopped) [R20]
OTHER
Skewers [R17]
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.
[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3,
etc…
Each recipe is assigned a Recipe which
corresponds to the shopping list. This is handy if
you need to alter any recipes or omit a certain
recipe from the menu.
Sesame Ginger Pork Shoulder
Recipe 15 – Serves 4
INGREDIENTS:
1 (2-pound) pork shoulder
1/2 cup coconut aminos
2 tablespoons honey
2 teaspoons sriracha
1 tablespoon fresh grated ginger
2 teaspoons sesame seeds
1 teaspoon sesame seed oil
2 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
1 large scallion, chopped
1/2 cup low sodium beef broth
COOKING INSTRUCTIONS: Place pork in a large crock cooker.
In a large bowl, mix the remaining ingredients. Pour sauce over the pork and cover. Cook on LOW
for 8 hours, until pork is very tender and shreds easily with a fork. Serve warm.
SERVING SUGGESTION: A big tossed salad with Leanne’s basic vinaigrette. (Lettuce - not icebergand salad veggies of your choice. For dressing: 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.)
Spicy Shrimp and Apple Fennel Salad
INGREDIENTS:
1 pound peeled and deveined jumbo shrimp, chopped
Sea salt and freshly ground black pepper, to taste
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 teaspoon honey
2 tablespoons fresh lime juice
2 tablespoons coconut oil
1 large bulb fennel, chopped
1 large apple, cored and chopped
1/4 cup chopped red onion
COOKING INSTRUCTIONS: In a large bowl mix the first 6 ingredients (shrimp through lime juice).
Heat coconut oil in a large skillet over medium heat. To the skillet, add the shrimp and cook for 10
minutes, until shrimp is pink and curled into a "c" shape.
In a large bowl, mix the raining ingredients and then add the shrimp. Toss the salad and serve.
SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss with olive
oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to
taste with salt, pepper and chili powder).
Lemon Ginger Chicken Skewers
INGREDIENTS:
2 large boneless, skinless chicken breasts, chopped
1 pound button mushrooms, halved
2 cups cauliflower florets
1/2 small onion, sliced
2 tablespoons olive oil
1 tablespoon minced fresh ginger
2 tablespoon honey
1 tablespoons fresh lemon juice
Skewers
COOKING INSTRUCTIONS: Preheat oven to 375 degrees.
In a large bowl, add all the ingredients and mix well. Thread chicken and vegetables onto skewers
and place on a large cookie sheet. Cook for 10 to 20 minutes. Flip over each skewer halfway
through. Serve warm.
Cumin and Garlic London Broil
INGREDIENTS:
1 (2-pound) london broil
1 large clove garlic, minced
2 tablespoons ground cumin
3 tablespoons coconut aminos
1/2 cup low sodium beef broth
4 medium baked sweet potatoes
COOKING INSTRUCTIONS: To a large ziplock bag, add the roast. In a small bowl mix the next 6
ingredients (garlic through broth) and mix well. Pour sauce into bag and seal bag, squeezing out
excess air. Turn bag over to coat roast evenly. Refrigerate for 2 hours.
Empty the contents of the bag into a large crock cooker and cook on LOW for 6 hours or cook on
HIGH for 3 hours. Remove roast from crock cooker and slice.
Season potatoes with salt and pepper and serve with roast.
Tuna Steaks with Strawberry Balsamic Salad
INGREDIENTS:
1 tablespoon coconut oil
4 medium tuna steaks
4 cups spring mix lettuce
1/2 cup sliced red onion
1/4 cup sliced radishes
1 cup sliced strawberries
1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon honey
1 clove garlic, minced
Heat coconut oil in a large skillet over medium-high heat, add tuna steaks. Season both sides with
salt and pepper and sear each side for 5 minutes.
Place fish in a baking dish and place in oven. Bake for 10 to 15 minutes, until fish flakes easily with
a fork and is cooked to desired level of doneness.
In a large bowl, add the next 4 ingredients (lettuce through strawberries) and toss.
In a small bowl, mix the remaining ingredients (olive oil through garlic) and whisk until smooth.
Pour dressing over salad and toss.
Place tuna over a bed of salad and serve.
SERVING SUGGESTION: Steamed green beans.
Walnut Pesto Stuffed Chicken
INGREDIENTS:
2/3 cup chopped walnuts
1 cup fresh basil
4 cloves garlic, peeled
4 tablespoons olive oil
1 tablespoon fresh chopped mint
4 large, boneless, skinless chicken breasts
4 cups steamed cauliflower
To a small food processor, add the first 6 ingredients (walnuts through salt and pepper). Blend the
ingredients until almost smooth.
Using a sharp knife, butterfly each chicken breast. Cover chicken with plastic wrap and beat with a
rolling pin or meat tenderizer until meat is flat. Put about one tablespoon of the pesto into the
center of each chicken breast and roll up.
Place chicken in a baking dish, seam side facing down. Cook for 30 to 35 minutes, until chicken is
white all the way through.
Serve chicken with cauliflower.
SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss with olive
oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to
taste with salt, pepper and chili powder).
Slow Cooked Herbed Roast with Crispy Greens
INGREDIENTS:
2 pound boneless beef roast, cubed
1 teaspoon dried thyme
1 teaspoon dried parsley
4 tablespoons olive oil, divided
3 cloves garlic, minced
1 teaspoon ground cumin
1 small onion, sliced
1/4 cup low sodium chicken broth
4 cups chopped kale
4 cups chopped collard greens
COOKING INSTRUCTIONS: Season roast with salt and pepper and dried herbs.
Heat 2 tablespoons olive oil in a large skillet over high heat. Sear roast for 3 minutes on each side
then place in a large crock cooker.
In a medium bowl mix the next 4 ingredients (garlic through chicken broth). Pour sauce over the
roast and cover. Cook on LOW for 5 to 8 hours, until roast is very tender and light pink in the
center. Let cool for 15 minutes.
Preheat oven to 450 degrees. In a large bowl toss the kale and collards with the remaining olive oil
and salt and pepper. Pour greens onto a rimmed baking sheet and cook for 10 to 15 minutes, until
leaves are crispy, stirring occasionally.
Shred roast with two forks and serve with crispy greens.
SERVING SUGGESTION: Steamed broccoli and 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 fluff with a fork).

21 Day Knockout Week 3

Transcription

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