Friday, September 25, 2015

Meal Prep- Week 2- Crockpot Beef and Broccoli, Beef Stew, Grilled Chicken

This week I had a crock-pot recipe, a stew on the stove and did my chicken on the grill. Easy clean up and lots of food....ingredient list for all three recipes is at the bottom :)

Here are the recipes...

Paleo Crockpot Beef and Broccoli

By far my most popular recipe online. It is still very tasty reducing the amount of honey. I serve mine with 1/2 cup of rice.  

Serves 4-6

- 1.5 lbs flank steak (or skirt steak), cut against the grain in thin strips 
- 1/3 cup arrowroot powder 
- 2 Tblsp avocado oil (or olive oil)
- 1 tsp. minced fresh ginger
- 2 garlic cloves, minced 
- 1/2 cup coconut aminos (or gluten free soy sauce- reduced sodium)
- 1/4 cup water
- 1/4 - 1/2 cup honey (I have made it with less and it works fine!)
- 1 Tblsp Siracha (or other hot sauce)
- 3 green onions, diced 
- 2 large carrots, small dice (about 1 cup)
- 2-3 broccoli crowns cut into florets 

1. In the crockpot mix the steak and arrowroot powder until it is evenly coated.
2. Whisk the remaining ingredients except the carrots, onion and broccoli and pour over the steak.
3. Add the carrots and onion. 
4. Cook on low 4-5 hours or on high 2-3 hours. During the last half hour add the broccoli and stir.

Beef Stew

With fall approaching stews, soups and chili's are making their appearance in my kitchen. I made mashed sweet potatoes to eat with this... my sister used Udi (gluten free) bread. 

- 2 lbs Stew Beef, cut into 1 inch pieces
- 3/4 teaspoon salt, divide
- 1/2 teaspoon black pepper
- 1 Large Tomato (or two plum), chopped and seeded 
- 2 cups Lower-sodium Beef Broth
- 1/2 cup water + 1/4 Cup 
- 1 tablespoon minced garlic
- 1/4 cup Arrowroot Powder
- 1 tsp Italian Seasoning
- 1 bay leaf
- 1 (8-ounce) White Button mushrooms, sliced
- 3 Carrots, peeled and sliced
- 1 Sweet Onion, finely chopped

1. In a dutch oven, or large pot, over medium high heat a small amount of oil. Add the beef and brown on all sides. It does not need to be cooked through. Remove the beef.
2. Add a splash of beef stock and scrap the brown bits off the bottom of the pan. Add the vegetables and saute a few minutes until softened. Add the seasoning, the rest of the stock and the beef back in. Bring to a boil.
3. Mix the arrowroot powder and 1/4 cup of water together. Add this slurry to the pot and stir....the stew will thicken. If it is too thick add a bit more broth. Simmer for 1 hour covered. Remove the lid, stir, and simmer another hour uncovered. 

Grilled Chicken w/Roasted Broccoli

Simple enough! The chicken was cooked outside on the grill- seasoned with lemon pepper, olive oil and salt. 
Roasted Broccoli- preheat the oven to 425 degrees. Trim broccoli into bite-sized florets, place on a parchment-lined cookie sheet- drizzle with olive oil, garlic salt and pepper.... cook 15ish minutes. Yum! 


____1.5 lbs flank steak (or skirt steak)
____2 lbs Stew Beef
____Chicken Breasts (as many as you want for your family:) 
____ Arrowroot powder 
____Avocado oil (or olive oil)
____Fresh Ginger
____Coconut aminos (or gluten free soy sauce- reduced sodium)
____Raw Honey
____Siracha (or other hot sauce)
____ Green Onion
____ Carrots
____ Broccoli crowns (5-6 crowns)
____Black Pepper
____1 Large Tomato (or two plum)
____2 cups Lower-sodium Beef Broth
____Italian Seasoning
____Bay leaf
____(8-ounce) White Button mushrooms
____1 Sweet Onion

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