21 Day Knockout

Transcription

21 Day Knockout

21 Day Knockout
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 1
Recipe 1: Asian Spring Steak Salad
Recipe 2: Creamy Garlic Chicken Soup
Recipe 3: Honey Balsamic Salmon
Recipe 4: Spinach and Mushroom Stuffed Pork Tenderloin
Recipe 5: Roasted Chicken and Fennel
Recipe 6: Shrimp and Snap Pea Stir Fry
Recipe 7: Beet and Beef Kale Salad
21 Day Knockout
Shopping List
PROTEIN
1 pound chopped steak [R1]
1 1/2 pounds COOKED boneless
skinless chicken thighs [R2]
4 large salmon filets [R3]
1 1/2 pound pork tenderloin [R4]
4 large boneless skinless chicken
breast [R5]
1 pound peeled and deveined
shrimp [R6]
1 pound lean ground beef [R7]
CONDIMENTS
Coconut oil (11 tablespoons) [R1,
R4, R5, R6]
Extra virgin olive oil (1/4 cup, 3
tablespoons) [R1, R7]
Coconut aminos (1/4 cup, 3
tablespoons) [R1, R6]
Red wine vinegar (2 tablespoons)
[R1]
Honey (3 tablespoons, 1
teaspoon) [R1, R3, R7]
Olive oil (1 tablespoon) [R3]
Balsamic vinegar (1/4 cup) [R3]
Apple cider vinegar (2
tablespoons) [R7]
*Olive oil [R1, R6, R7]
*Extra virgin olive oil [R2, R5]
*Balsamic vinegar [R2, R5]
*Grass fed butter [R4]
PRODUCE
Garlic (14 cloves) [R1, R2, R3, R4,
R5, R6, R7]
Ginger (1 tablespoon minced) [R1]
Baby arugula (4 cups) [R1]
Radishes (1/2 cup sliced) [R1]
Sugar snap peas (3 cups
trimmed) [R1, R6]
Red onion (1/2 small, 1/2
medium) [R1, R7]
Onion (1 large, 1 mediunm2
small, 1/4 cup chopped) [R2,
R4,R5, R6]
Fennel (2 medium) [R5]
Mushrooms (3 cups chopped) [R2,
R4]
Celery (1 cup chopped) [R2]
Kale (8 cups chopped) [R2, R7]
Lemon (3 medium, 1/2 cup juice)
[R2, R5]
Bib lettuce (4 cups leaves) [R3]
Spinach (2 cups leaves) [R4]
Shallots (1 large) [R7]
Jalapeno (1 large) [R6]
Carrot (1 large) [R6]
Beet (1 large) [R7]
*Sweet potatoes [R1, R6, R7]
*Mixed salad greens [R2]
*Broccoli [R3]
*Cauliflower [R4]
CANNED GOODS
Unsweetened coconut milk (2 (14
ounce) cans) [R2]
Low sodium chicken broth (3 1/4
cups) [R2, R6]
Low sodium beef broth (1 cup)
[R7]
SPICES
Sea salt [R1, R2, R3, R4, R5, R6,
R7]
Freshly ground black pepper [R1,
R2, R3, R4, R6, R7]
Oregano [R5]
Coriander [R7]
Cumin [R7]
*Basil [R2]
DRY GOODS
Pine nuts (2 tablespoons) [R4]
DAIRY
Ghee (2 tablespoons) [R2]
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.
Asian Spring Steak Salad
Recipe 1 – Serves 4
INGREDIENTS:
2 tablespoons coconut oil
1 pound chopped steak
3 cloves garlic, minced
1 tablespoon minced ginger
Sea salt and freshly ground black pepper to taste
4 cups baby arugula lettuce
1/2 cup sliced radishes
1 cup trimmed and chopped sugar snap peas
1/2 small red onion, chopped
1/4 cup extra virgin olive oil
1/4 cup coconut aminos
2 tablespoons red wine vinegar
1 tablespoon honey
COOKING INSTRUCTIONS:
In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 4 ingredients
(steak through salt and pepper) and cook for 10 minutes, or until steak is to desired level of
doneness. Allow to cool and set aside.
In a large bowl toss the steak and the next 4 ingredients (lettuce through onion).
In a small bowl, whisk the remaining ingredients (olive oil through honey) along with sea salt and
freshly ground black pepper to taste. Pour the dressing over 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).
Creamy Garlic Chicken Soup
INGREDIENTS:
1 1/2 pounds cooked boneless, skinless chicken
thighs, chopped
1 small onion, chopped
4 cups chopped kale
1 cup chopped celery
2 cups chopped mushrooms
2 tablespoons ghee
3 cups low sodium chicken broth
2 teaspoons grated lemon zest
1 teaspoon ground white pepper
1/2 teaspoon cayenne pepper
2 (14-ounce) cans coconut milk
Sauté onion, kale, garlic, celery and mushrooms with ghee in a pan. In a large pot, heat chicken
broth over medium high heat till it boils. Add chicken, sautéed veggies, lemon zest, and spices. After
1 minute turn heat down to low. Add coconut milk and simmer for 10-15 minutes before serving.
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.)
Honey Balsamic Salmon
INGREDIENTS:
4 large salmon filets
1 tablespoon olive oil
1/4 cup balsamic vinegar
2 tablespoons honey
1 large clove garlic, minced
4 cups bib lettuce leaves
COOKING INSTRUCTIONS: Preheat oven to 375 degrees.
In a large baking dish, place the salmon. Season salmon with olive oil, salt and pepper. Place
salmon in the oven and bake for 20 minutes, until fish flakes easily with a fork.
In a medium pot over medium heat, add the vinegar, honey and garlic. Bring vinegar mixture to a
boil and cook for 20 minutes, until it has thickened into a sauce.
Place salmon on a bed of lettuce leaves and drizzle sauce over the top. Serve warm.
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).
Spinach and Mushroom Stuffed Pork Tenderloin
INGREDIENTS:
1 tablespoon coconut oil
1 small onion, chopped
2 tablespoons pine nuts
1 cup chopped mushrooms
2 cups spinach leaves
1 (1 1/2 pound) pork tenderloin
In a large skillet over medium heat, heat coconut oil. To the skillet, add the next 4 ingredients
(garlic through mushrooms). Cook for 5 to 10 minutes, until vegetables are tender. Stir in spinach
and salt and pepper and set aside.
On a large cutting board or plate, place tenderloin. Using a sharp knife, butterfly pork down the
center lengthwise (do not cut all the way through). Fill the butterflied tenderloin with the mushroom
mixture. Using toothpicks, close pork shut down the open seam.
Place pork in a roasting pan and place in the oven. Cook for 45 minutes, until the internal
temperature reaches 145 degrees.
Remove pork from the oven and allow to rest for 10 minutes. Remove toothpicks, slice and serve
warm.
SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with grass fed
butter, salt and pepper to taste till you get a mashed potatoes texture)
Roasted Chicken and Fennel
INGREDIENTS:
4 large boneless skinless chicken breasts
1 large onion, chopped
2 medium bulbs fennel, chopped (with heads)
4 tablespoons coconut oil
1 tablespoon chopped oregano
1/2 cup fresh lemon juice
2 medium lemons, sliced
In a large baking dish, place the chicken, onion and fennel..
In a medium bowl, mix the remaining ingredients and pour over the chicken and vegetables. Stir
and place in the oven. Cook for 35 minutes, until chicken is no longer pink in the center and
vegetables are tender. Remove lemon and serve.
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.)
Shrimp and Snap Pea Stir Fry
INGREDIENTS:
4 tablespoons coconut oil, divided
1 clove garlic, minced
1/4 cup chopped onion
1 large jalapeno, chopped
1 pound peeled, deveined shrimp
1 large carrot, chopped
2 cups trimmed sugar snap peas
1/4 cup low sodium chicken broth
3 tablespoons coconut aminos
In a large skillet, heat 2 tablespoons coconut oil over medium heat. To the skillet, add the garlic,
onion, jalapeno, salt and pepper and shrimp. Cook for 10 minutes, until shrimp is opaque and
curled into a "c" shape. Place shrimp into a bowl.
Heat the remaining coconut oil in the skillet over high heat. To the skillet, add the remaining
ingredients (carrot through coconut aminos) and season with salt and pepper. Cook for 10 minutes,
until vegetables are tender. To the vegetables, add the shrimp and stir. Serve warm.
Beet and Beef Kale Salad
INGREDIENTS:
1 pound lean ground beef
1 clove garlic, minced
1 large shallot, chopped
1 teaspoon coriander
1 cup low sodium beef broth
4 cups chopped kale
1/2 medium red onion, sliced
2 tablespoons apple cider vinegar
1 large beet, peeled and shredded
1/2 teaspoon cumin
1 teaspoon honey
3 tablespoons extra virgin olive oil
Heat a large frying pan over medium heat. To the pan, add the ground beef. Cook for 5 minutes,
until beef is browned. To the beef, add the next 5 ingredients (garlic through beef broth) and turn
heat down to low. Simmer for 10 minutes, until most of the liquid has evaporated out of the pan.
When beef has cooled, transfer to a large bowl and add the kale and onion.
In a small bowl, mix the remaining ingredients (vinegar through olive oil) and pour over the salad.
Toss salad and serve.

21 Day Knockout

Transcription

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