Saturday, October 10, 2015

Meal Prep- Week 3- Hawaiian Chili, Chicken Stir-fry, Crockpot Korean Short Ribs

This week I did one crockpot recipe, one on the stove, and one that could be done completely on the grill or stove. For sides I made rice for the short ribs and chicken stir-fry. I also roasted some broccoli to eat with the short ribs. 

Hawaiian Chili

If you have not had pineapple in chili and like pineapple on things like pizza you should definitely try it! Three different meats make this even better and I added a can of rinsed and drained kidney beans and an extra can of 15oz of tomato sauce also even though the beans are paleo.... stretches the dish a bit more and adds a bit of fiber. Charlie is a fan of this dish :)
See the original post here...Hawaiian Chili 

- 1 Tbsp Olive Oil
- 1 pound Bacon, chopped in 1/2" pieces
- 1 pound Stew Beef, cubed in bite-sized pieces
- 1 pound Grass-Fed Ground Beef
- 1 Sweet Onion, finely chopped
- 1 Red Pepper, diced
- 2 Serrano Peppers, seeded (optional) and finely chopped
- 3 Garlic cloves, minced
- 3 Tbsp Chili Powder
- 1 tsp Smoked Paprika
- 2 tsp Ground Cumin
- 1 20-oz Can Diced Pineapple, in juice
- 1 29-oz Can Tomato Sauce
- Salt and Pepper to taste

1. In a large dutch-over or pot over medium-high heat, add the olive oil and steak. Cook the steak until browned on all sides, about 5 minutes. (it does not need to be cooked through)
2. Reduce the heat to medium. Add the bacon. When the bacon fat starts rendering add the peppers, onion, garlic and a little salt. Cook until the onions are translucent, about 5 minutes.
3.  Add the ground beef and brown, breaking it up as much as possible. If there is a lot of fat in the pan at this point I would drain it. My beef was lean so I didn't. Add the spices. 

4. After the spices are fragrant, add the pineapple (with juice), the browned stew beef and can of tomato sauce. Bring to a boil, reduce heat and simmer about an hour. Taste for salt. The chili will become darker as it cooks! 

Chicken Stir-Fry

I always cook my chicken ahead of time, usually on the grill. It just makes this faster and I can multitask with doing the vegetables while it is cooking.

- 3-4 lbs of Chicken Breast
- 2 Bell Peppers, diced
- 3-4 Broccoli Crowns, cut into bite-sized pieces
- 3 Big Handfuls Green Beans, cut into 1 inch pieces
- 1 8-oz Container Button Mushrooms
- 1/2 Sweet Onion, Chopped
- 2-3 Carrots, peeled and chopped
For the sauce I either just use a bit of coconut aminos and sriracha or a mix of those two plus rice vinegar and a bit of peanut butter. :)

Saute the vegetables in a large skillet or wok over medium high or high heat until they they softened. Add the sauce ingredients and stir. Add the chicken and toss again. 

Crockpot Korean Short Ribs

These were my favorite this week! I made rice and roasted broccoli to go with them. So tender and flavorful. I bought them at Costco so they weren't bone-in or grassfed but sometimes a girl is on a budget and she needs a break. 
See the original post here... Crockpot Korean Short Ribs

- 3-4 lbs Short Ribs (bone-in is best, but without is fine too)
- 6 Dried Pitted Dates
- 1/4 Cup Coconut Aminos (or gluten free soy sauce)
- 2 tsp Fish Sauce
- 2 tsp Sesame Oil
- 1/2 Cup Beef Stock
- 3 Green Onions (scallions)
- 2-3 Garlic Cloves
- 3 tsp Fresh Ginger, grated
- 1 tsp Red Pepper Flakes (less if you want less heat)
- 1/2 Lime, juiced (about 1+ Tbsp)

1. Place the ribs on a baking sheet and sprinkle the ribs with salt and pepper. Place under the broiler for 5 minutes, turn and do this one more time until browned. You could also do this in a pan.

2. While you are browning the beef... In a high-powered blender, combine everything but the ribs. Blend until smooth. 
3. Place the beef in a slow cooker and pour the sauce over the top. Cook on low 9-10 hours. Remove the beef.
Let the sauce settle and skim off the fat. You can thicken it in a sauce pan with a little water and arrow root powder slurry, or just add a cup+ over top of the meat when you serve or store.

Ingredient List

____ 1 Tbsp Olive Oil
____ 1 pound Bacon
____ 1 pound Stew Beef
____ 1 pound Grass-Fed Ground Beef
____ 3-4 lbs Short Ribs (bone-in is best, but without is fine too)
____ 3-4 lbs of Chicken Breast
____ 2 Sweet Onions
____ 3 Bell Peppers
____  2 Serrano Peppers
____ 6 Garlic cloves, minced
____ 1 20-oz Can Diced Pineapple, in juice
____ 1 29-oz Can Tomato Sauce
____ 3-4 Broccoli Crowns
____ 3 Big Handfuls Green Beans
____ 1 8-oz Container Button Mushrooms
____ 2-3 Carrots, peeled and chopped
____  6 Dried Pitted Dates
____ 1/4 Cup Coconut Aminos (or gluten free soy sauce)
____ 2 tsp Fish Sauce
____ 2 tsp Sesame Oil
____ 1/2 Cup Beef Stock
____ 3 Green Onions (scallions)
____ 3 tsp Fresh Ginger
____ 3 Tbsp Chili Powder
____  1 tsp Smoked Paprika
____ 2 tsp Ground Cumin
____ 1 tsp Red Pepper Flakes (less if you want less heat)
____ 1/2 Lime, juiced (about 1+ Tbsp)
____ Rice
____ Extra Broccoli 

No comments:

Post a Comment