Cavewomen Don't Get Fat (26 page)
Read Cavewomen Don't Get Fat Online
Authors: Esther Blum
2 carrots, chopped
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Preheat oven to 350°F. Line baking sheet with parchment paper and set aside. Brush chicken tenders with hot pepper sauce on both sides. Place chicken on lined baking sheet and bake 25 minutes. Place chicken atop salad of spinach, cucumbers, tomatoes, and carrots. Drizzle with olive oil and balsamic vinegar.
SALMON BURGERS
Serves 2
One 12-ounce can wild Alaskan salmon, drained
2 teaspoons Dijon mustard
1 large egg
1
/
2
onion, chopped
1 tablespoon almond flour
Juice of
1
/
2
lemon
2 tablespoons parsley, chopped
1 tablespoon coconut oil
Mix salmon, Dijon mustard, egg, onions, almond flour, lemon, and parsley together in bowl. Shape mixture into 4 small burgers.
Heat coconut oil in large skillet over medium heat. Add burgers and sauté in pan for 4 minutes each side, or bake in oven for 15 minutes at 350°F.
CRAB CAKES WITH PALEO AÃOLI
Serves 2
Crab Cakes
6 ounces lump crabmeat, picked over and chopped
1
/
4
cup celery, finely diced
1
/
4
cup onion, finely diced
1 large egg, beaten
2 tablespoons Dijon mustard
1
/
2
teaspoon Old Bay seasoning
2 tablespoons coconut milk
2 tablespoons coconut flour
1 tablespoon parsley, chopped
1
/
2
teaspoon sea salt
1
/
2
teaspoon ground black pepper
2 tablespoons coconut oil
Combine all ingredients except coconut oil in bowl. Shape mixture into small patties. Heat coconut oil in medium skillet and sauté crab cakes for about 4 minutes on each side. Serve with a dollop of aïoli on the side.
Paleo Aïoli
2 egg yolks
2 teaspoons fresh lemon juice
2 garlic cloves, minced
1
/
4
teaspoon dry mustard
1
/
2
cup extra-virgin olive oil
1 teaspoon white vinegar
Place egg yolks, lemon juice, garlic, and mustard in bowl and whisk until well blended. Add olive oil and vinegar and keep whisking until it forms consistency of mayonnaise. Store in airtight container or jar in refrigerator; will keep up to 5 days.
D
INNER
Roasted Chicken and Green Beans
Pesto Chicken and Roasted Broccoli
“Bruschetta” Chicken, Roasted Acorn Squash, and Sautéed Asparagus
Chicken Rolled with Broccoli Rabe and Sun-Dried Tomatoes
Pecan-Crusted Chicken with Sautéed Asparagus and Butternut Squash Soup
Stir-Fried Chicken and Vegetables
Spaghetti Squash with Italian Chicken Sausage and Steamed Broccoli
Turkey Chili and Steamed Spinach
Turkey Meatballs with Spaghetti Squash and Steamed Broccoli
Lettuce Wrap Turkey Tacos and Butternut Squash Soup
Mama's Sunday Meatballs and Spaghetti Squash
Skirt Steak with Roasted Asparagus, Sweet Potato, and Onion
Skirt Steak with Chimichurri Sauce, Cherry Tomatoes, and Sweet Potato Skewers
Pepper Steak with Peppers and Onions
Filet Mignon and Broccoli Rabe
Zucchini Pasta with Meat Sauce
Grilled Wild Salmon with Pesto
Sweet PotatoâCrusted Wild Salmon
Cajun Catfish, Mashed Parsnips and Apples, and Roasted Brussels Sprouts
Almond-Crusted Tilapia and Sweet Potato Mash
Sesame Seared Tuna with Seaweed Salad
Coconut Shrimp with Sesame Bok Choy
Grilled Rosemary-Garlic Shrimp with Grilled Vegetables
Cucumber Sushi and Wasabi Mashed “Potatoes”
ROASTED CHICKEN AND GREEN BEANS
Serves 4 to 6
Roasted Chicken
One 4- to 5-pound chicken
2 tablespoons butter, clarified
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon powdered sage
Sea salt to taste
Ground black pepper to taste
2 sprigs thyme
Preheat oven to 375°F. Rinse chicken and pat dry with paper towels; place breast side up in roasting pan. Rub chicken inside and out with melted butter, and then sprinkle on garlic powder, onion powder, sage powder, salt, and pepper. Put thyme
sprigs in cavity. Roast for 75 minutes or until instant-read thermometer registers 160°F at thickest part of thigh. Remove from oven and let chicken rest for 10 to 15 minutes before carving.
Green Beans
1
/
2
pound green beans
1 tablespoon butter, clarified
Fill 2-quart saucepan
3
/
4
full with water. Bring to boil. Add green beans and cook for 3 minutes, until bright green in color. Drain green beans in colander and place in bowl of ice water for 30 seconds to stop further cooking and retain green color. Just before serving, reheat green beans and add butter to pot; toss well before serving.
PESTO CHICKEN AND ROASTED BROCCOLI
Serves 2
Two 6-ounce chicken breasts
1 teaspoon olive oil
Basil Pesto (see recipe,
page 198
)
Arrange chicken breasts in baking dish and rub with extra-virgin olive oil. Bake at 350°F for 25 minutes.
Arrange cooked chicken on plates and top each breast with 1 tablespoon pesto; serve with roasted broccoli.
Roasted Broccoli
2 bunches organic broccoli, cut into large florets
5 tablespoons olive oil
1
1
/
2
teaspoons sea salt
1
/
2
teaspoon freshly ground pepper
4 garlic cloves, peeled and diced
1 whole lemon
Preheat oven to 425°F. Wash and thoroughly dry broccoli florets; otherwise they will be more soggy than crispy when baked. Place the broccoli on a cookie sheet. Toss with olive oil, sea salt, pepper and garlic. Roast in the oven 20 to 25 minutes, until crisp-tender and lightly browned. Remove from heat and set aside. Zest the lemon over the broccoli and then cut in half, remove seeds, and squeeze the lemon juice over the broccoli. Serve immediately.
“BRUSCHETTA” CHICKEN, ROASTED ACORN SQUASH, AND SAUTÃED ASPARAGUS
Serves 4
“Bruschetta” Chicken
1 pound boneless, skinless chicken cutlets
1 tablespoon plus one teaspoon extra-virgin olive oil
4 tomatoes, diced
1
/
4
cup red onion, diced
12 basil leaves
1 garlic clove, minced
Sea salt and ground black pepper to taste
Preheat oven to 350°F. Rub chicken with 1 tablespoon of the olive oil; place in 9 x 13âinch baking dish. Bake chicken for 15 to 20 minutes, or until center is opaque and juices run
clear. Mix all the ingredients for bruschetta and the remaining teaspoon of olive oil together in bowl. Spoon bruschetta mixture over cooked chicken and serve.
Roasted Acorn Squash
2 medium acorn squash, cut in half and seeded
1 teaspoon extra-virgin olive oil
2 teaspoons ground cinnamon
Preheat oven to 400°F. Place acorn squash halves, cut side up, in baking dish. Brush olive oil and cinnamon on top of squash. Roast squash until tender, about 30 minutes, and serve.
Sautéed Asparagus
1 bunch asparagus
1 teaspoon extra-virgin olive oil
1 teaspoon butter
Take asparagus and wash well; pat dry. Trim off
1
/
2
inch from base of asparagus stalks.
Heat olive oil and butter in large skillet over medium heat. Once butter is melted, add asparagus and cover. Give a toss after 2 minutes, and cook another 2 to 3 minutes or until asparagus is al dente and a vibrant green color.
CHICKEN ROLLED WITH BROCCOLI RABE AND SUN-DRIED TOMATOES
Serves 4
1 tablespoon extra-virgin olive oil
4 garlic cloves, chopped
1
/
2
cup onions, diced
1 bunch broccoli rabe, ends trimmed
1 pound chicken cutlets, pounded flat
1 cup sun-dried tomatoes
1 cup organic free-range chicken stock
1 cup fresh tomatoes, diced
In large saucepan, heat olive oil. Add garlic, onions, and broccoli rabe, and cook until broccoli rabe is bright green and al dente. Remove from heat and set aside.
Preheat oven to 350°F. Lay chicken cutlets on flat surface. Place 2 to 3 stalks broccoli rabe, onions, and garlic on top of each chicken breast and top with sun-dried tomatoes. Roll up each chicken breast and place seam side down in baking dish. Add chicken broth. Place diced tomatoes and remaining juices from cooked broccoli rabe on top of chicken. Bake for 30 minutes.
PECAN-CRUSTED CHICKEN WITH SAUTÃED ASPARAGUS AND BUTTERNUT SQUASH SOUP
Chicken and asparagus serves 4; soup serves 6
Butternut Squash Soup
3 pounds butternut squash, halved and seeds scooped out
6 cups organic reduced-sodium chicken broth
1 medium parsnip, peeled and cut into
1
/
2
-inch slices
1 medium Granny Smith apple, peeled, cored, and chopped
1
/
4
cup coconut milk, unsweetened
1
/
2
teaspoon sea salt
2 tablespoons chives, chopped
Preheat oven to 350°F. Place squash halves cut side down in baking dish. Bake 45 minutes to 1 hour or until flesh gives easily when pierced with knife. Remove from heat and set aside. When cool enough to handle, use spoon and scoop out flesh. Place squash in blender with 4 cups chicken broth. Blend until pureed. Pour soup into pot and add remaining 2 cups chicken broth, parsnips, and apples; bring to boil. Reduce heat and simmer; cook until parsnips and apples are soft. Stir in coconut milk and salt, and remove from heat. Garnish with chives and serve hot. This soup is even better the next day and freezes well in glass container for 4 months. (You will have plenty left over.)
Pecan-Crusted Chicken
1 large egg
2 teaspoons unsweetened almond milk
1 cup pecans, chopped
1
/
2
teaspoon ground black pepper
1 tablespoon parsley, chopped
Four 6-ounce chicken breasts
2 teaspoons extra-virgin olive oil
Preheat oven to 350°F. In medium bowl, beat egg and almond milk and set aside. In separate bowl, combine chopped pecans, pepper, and parsley. Dip chicken breasts into egg mixture and coat on both sides, and then press chicken breasts into pecan mixture to coat fully.
Arrange chicken in shallow baking pan coated with olive oil and bake 20 minutes or until fully cooked.
Sautéed Asparagus (see
page 230
for recipe).
STIR-FRIED CHICKEN AND VEGETABLES
Serves 4
1 tablespoon coconut oil
1 pound chicken tenders
1
/
2
onion, chopped
1 garlic clove, minced
1 red pepper, seeded and sliced
1 green pepper, seeded and sliced
1 cup snap peas, trimmed
One 8-ounce can sliced water chestnuts, rinsed and drained
1
/
4
cup red wine
Heat coconut oil in skillet or wok over high heat. Add chicken, turning often, until chicken is almost cooked; remove from skillet and set aside. Add the onions and garlic to skillet and
sauté until onions are translucent. Add vegetables and sauté all ingredients together. Add the chicken back to the skillet, along with the wine. Cook on low for 5 minutes until the sauce begins to reduce.
SPAGHETTI SQUASH WITH ITALIAN CHICKEN SAUSAGE AND STEAMED BROCCOLI
Serves 4
Spaghetti Squash
1 large spaghetti squash, cut in half lengthwise and seeds removed
Preheat oven to 375°F. Pour 2 cups water in baking dish large enough to hold squash in a single layer. Arrange squash cut side down in water. Bake 30 minutes or until squash can be pierced with a fork. Remove squash from baking dish and set aside. When cool enough to handle, scrape inside of squash with a fork; squash will come out like spaghetti. Place squash on serving platter and top with sauce before serving.
Italian Chicken Sausage
1 tablespoon extra-virgin olive oil
4 garlic cloves, minced
1 small onion, chopped
1 pound herb-flavored chicken sausage, sliced into
1
/
4
-inch pieces
1 cup crushed tomatoes, fresh or canned
Heat olive oil in skillet over medium heat; add garlic, onions, and chicken sausage and sauté until onions are translucent and garlic and sausage are lightly browned. Pour in crushed tomatoes and season with Italian seasonings. Simmer while stirring for 10 minutes and then let it sit.
Steamed Broccoli
Chop head of broccoli into bite-sized florets. Place in steamer with 1-inch water or add 1-inch water in 2-quart saucepan. Steam for 3 to 5 minutes or until bright green and fork tender.
TURKEY CHILI AND STEAMED SPINACH
Serves 4
Turkey Chili
1 teaspoon extra-virgin olive oil
1
/
2
onion, diced
1 garlic clove, minced