Week 10

Fajitas, Ginger Shallot Beef Bowls, BBQ Chicken Flatbreads, Honey Garlic Shrimp, Steak Bites with Sweet Potatoes and Peppers

BBQ Chicken Flatbreads

https://sailorbailey.com/blog/bbq-chicken-flatbread/#wprm-recipe-container-22063

Ingredients

Chicken

• 2 large chicken breasts Can also use a rotisserie chicken

• 1 tsp olive oil

• ½ tsp dried oregano

• ¼ tsp garlic powder

• ½ tsp salt

• 2 flatbreads *see notes

BBQ Chicken Flatbread

• ½ c bbq sauce

• 2 garlic cloves, minced

• 1 c mozzarella

• ½ small red bell pepper, chopped

• ¼ c red onion, sliced (can also quick pickle them if you want!)

• 2 Tbsp cilantro, chopped

• 1 Tbsp red pepper flakes *optional

• 3 Tbsp parmesan for topping *optional

Instructions

1. If you are making your own chicken, start with patting the chicken dry and cutting any large breasts in half (to help ensure an even and quicker cook). Mix all seasonings together in a small bowl. Sprinkle them on both sides of the chicken.

2. Add chicken to a hot, oiled skillet on medium high heat. Cook the chicken on medium heat for about 8-10 minutes each side. Chicken should be 165º internally. Once it’s done, let it rest and cool a bit. Cut into bite sized pieces and set aside.

3. Preheat oven to 375° Add the flatbread or naan to a large cooking sheet. Brush the flatbread generously with barbecue sauce. Add minced garlic. Next, add the mozzarella followed by the chicken, onions, chopped peppers. Cook on the center rack in the oven for 10-15 minutes or until the bread is browned and cheese is melted and bubbling.

4. Pull out of the oven, let it cool for a few minutes and add chopped cilantro and a few more drizzles of bbq sauce. Slice with a pizza cutter and enjoy.

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Easy Chicken Fajitas (Sheet Pan Recipe)

https://www.apinchofhealthy.com/easy-chicken-fajitas/

Ingredients

• 1.75 lb boneless skinless chicken breast

• 2 bell peppers any color, cut into strips

• 1 yellow onion cut into strips

• 1.5 Tbs avocado oil

• taco seasoning

• 12 flour tortillas (I use the small fajita sized ones)

• Salsa

• Sour cream or Greek yogurt

• Shredded Mexican cheese

• Lime and cilantro as optional garnish

Instructions

1. Place chicken, peppers and onions on sheet pan.

2. Drizzle with oil and sprinkle with spices; (don’t forget to salt generously) toss to combine.

3. Bake in a preheated oven at 400 degrees or 20 minutes, stopping half way to toss everything. This ensures even cooking.

4. I add my tortilla shells (wrapped in foil) half way through, when I toss.

5. Remove from oven, and garnish with lime juice and cilantro if desired.

6. Add mixture to fajita shells, and add desired toppings: salsa, guacamole, sour cream, cheese, etc.

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20-Minute Beef Bowl

https://realsimplegood.com/korean-beef-bowl/

Ingredients

• 1 shallot or onion, diced

• 2 inches fresh ginger, peeled and grated

• 1 tbs toasted sesame oil

• 2 lbs ground beef, (see notes)

• 1 tsp red pepper flakes

• 1 tsp garlic powder

• 1 tsp onion powder

• 1/2 C coconut aminos, (see notes)

• 2 tbsp fish sauce, (see notes)

• 4 C cauliflower rice or white rice

• 6 C greens of choice, (chopped romaine, arugula, spinach, etc.)

Optional sauce:

• 1/4 C mayo

• 1 tbsp sriracha or Gochujang, (adjust to desired spice level)

Optional toppings:

• chopped green onions

• sliced avocado

Instructions

1. Start by preparing rice to have it ready. If serving with cauliflower rice, wait until the beef is almost done as it only takes a few minutes to cook.

2. Dice shallot and grate ginger to have it ready.

3. Heat a large skillet over medium-high heat and add sesame oil. Once hot, add in ground beef. Break the beef up into small bits.

4. Add the shallot, ginger, red pepper, garlic powder, and onion powder and mix with the beef. Continue cooking, stirring occasionally, until the meat is browned and developing some crispy bits, about 8 minutes.

5. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.

6. If you are making the optional sauce, mix the mayo and hot sauce in a small bowl.

7. Serve beef in a bowl over a bed of greens with rice or cauliflower rice. Top with optional sauce and enjoy.

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Honey Garlic Butter Shrimp and Broccoli

https://butteryourbiscuit.com/honey-garlic-butter-shrimp-broccoli/

Ingredients

• ½ c honey

• ¼ c low sodium soy sauce

• 1 tsp fresh grated ginger

• 2 tbs minced garlic

• ¼ tsp red pepper flakes

• 1 tsp cornstarch

• 1 lb large shrimp peeled, deveined and tails removed if desired

• 2 tbs butter

• 2 c chopped broccoli

• 1 tsp olive oil

• Salt & pepper to taste

• Rice or pasta

Instructions

1. In a small bowl add the honey, soy sauce, ginger, garlic, red pepper, and mix until combined.

2. Place the peeled and deveined shrimp into a bowl and add 1/3 of the sauce.

3. Whisk in the cornstarch to the reserved marinade and set aside.

4. Heat a skillet (I use cast iron) or wok on high heat, add olive oil and broccoli, salt and pepper and cook 5-6 minutes just until soft. Remove from pan and set aside.

5. Add the butter to the skillet and add shrimp discarding any marinade. Cook until the shrimp turns pink about 2 minutes on each side.

6. Add in the reserved sauce and bring to a low-medium simmer until thickened about 2-3 minutes.

7. Add in the broccoli and toss until heated through.

8. Serve over rice or pasta

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Steak Bites with Sweet Potatoes and Peppers

https://oursaltykitchen.com/whole30-steak-bites/

Ingredients

• 1 large sweet potato (about 12 ounces), diced into 1″ pieces

• 1 tsp salt

• 1 lb flat iron steak, diced into 1″ pieces

• 3 tbsp olive oil, divided

• 2 cloves garlic, minced

• 2 bell peppers, seeded and diced into 1″ pieces

• 4 green onions, thinly sliced

• 2 tbsp coconut aminos or avocado oil

• 2 tsp black pepper

Optional Cilantro Chimichurri Sauce

• 1 c cilantro (packed)

• 3–4 cloves garlic (finely minced)

• 1 tbsp finely chopped red onion (can use shallot instead for less strong flavor)

• 1/2 c olive oil

• 2–4 tbsp red wine vinegar

• S & P to taste

1. Finely mince the garlic and roughly chop the parsley. You can use a food processor for a faster, smoother sauce, or a knife for a more rustic texture.

2. Combine: In a bowl or jar, combine all ingredients and whisk together.

Instructions

1. Preheat oven to 400. Place the diced sweet potatoes on to a sheet pan, then drizzle with oil, toss and sprinkle evenly 1 tsp salt over it. Cook in preheated oven for 20 min or until the potatoes can be pierced with the tip of a knife and meet just a bit of resistance. Take care not to overcook at this stage or they’ll turn out mushy later.

2. Heat a 12” skillet over high heat. Add 2 tbs olive oil and heat until shimmering. Add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate.

3. Add the remaining tbs olive oil to the skillet. Add the sweet potatoes, toss to coat in the fat and cook until browned, stirring occasionally, until browned, 3-4 minutes.

4. Make a well in the center of the pan and add the garlic. Sautee, stirring occasionally, until fragrant, about 1 minute. Add the bell pepper and scallions and toss with the potatoes. Saute, stirring occasionally, until the peppers are bite tender, 3-4 minutes.

5. Add the steak and juices back to the pan along with the coconut aminos. Toss all ingredients and cook an additional 1- 2 minutes until the liquid has evaporated.

6. Add the pepper and cilantro, toss, and remove from heat. Portion onto plates, top with additional fresh cilantro if desired, and serve immediately.

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High Protein Yogurt Parfait

Adapted from: https://www.theconsciousplantkitchen.com/high-protein-yogurt-parfait/#wprm-recipe-container-57305

Ingredients

• 1 c Raspberries (frozen is fine)- 1/3 C in each jar

• 1 c Blueberries (frozen is fine)- 1/3 C in each jar

For the Protein Yogurt Layer (3/4 C per jar)

• 2 ¼ c Dairy-Free Yogurt or Yogurt of choice - 3/4 C yogurt.

• 1 scoop Vanilla Protein Powder

• OR use: Oikos Protein Yogurt! (in place of yogurt and protein powder)

• 2 tbsp Peanut Butter or nut butter

• 1 tbsp Maple Syrup

Toppings

• 2 tbsp Protein Granola or granola of choice- or coconut chips, or sliced almonds

• Optional: ¼ C Dairy-Free Dark Chocolate Chips or choco chips of choice

• Optional: 1 tsp Coconut Oil

Instructions

1. Stir the yogurt and protein powder until smooth in two bowls.

2. Add the powdered peanut butter and incorporate it.

3. To make a pink layer, add raspberries (thawed or fresh) to one of the bowls and incorporate them.

4. Fill each jar evenly with fresh berries, a layer of the yogurt mixture, a layer of the pink yogurt mixture, add more berries on the top, and top it all with granola.

5. Prepare the chocolate shell, drizzle on top of each jar, sprinkle some chopped nuts or coconut, and freeze the jars for 10 minutes to set the toppings.
   

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SHOPPING LIST

Produce

• 4 bell peppers (1/2 red-flatbread) (2-any color, fajitas—if not buying frozen) (1/2 red, ½ yellow -Steak bites)

• 1 yellow onion (fajitas, if not buying frozen fajita veggies)

• 1 red onion (flatbread, steak bites—can also use a shallot)

• 1 garlic bulb (shrimp) (steak bites)(shrimp)

• 1-inch fresh ginger (beef bowls and shrimp)

• 1 large sweet potato (steak bites)

• 1 bunch cilantro (flatbread, fajitas, steak bites)

• Green onions (steak bites, beef bowl)

• 2 C broccoli (shrimp--can get frozen instead)

• Lime (optional: fajitas)

• Greens of choice (beef bowl)

Protein

• 4 large chicken breasts (2- flatbread) (2- fajitas), OR: 2 chicken breasts and 1 rotisserie chicken

• 2 lb ground beef (beef bowls)

• 1 lb large shrimp (shrimp)

• 1 lb flat iron steak or steak of choice (steak bites)

Dairy Section

• 1 c mozzarella cheese (flatbread)

• 3 tbsp parmesan cheese (flatbread)

• 2 c shredded Mexican cheese (fajitas)

• 2 tbsp sour cream or Greek yogurt (fajitas)

• 2 ¼ c high protein greek yogurt (parfait)

Condiments & Spices

• 1 tbsp maple syrup (parfaits)

• 2 tbsp peanut butter (parfaits)

• ½ c BBQ sauce (flatbread)

• ¼ c low sodium soy sauce (shrimp)

• ¾ c coconut aminos ( ½ c-beef bowls) (2 tbs-steak bites)

• 2 tbsp fish sauce (beef bowls)

• dried oregano (flatbread)

• garlic powder (flatbread) (beef bowls)

• Toasted sesame oil (beef bowls)

• onion powder (beef bowls)

• red pepper flakes (shrimp)( beef bowls)

• 1 tbsp cornstarch (shrimp)

• Sriracha or Gochujang ( beef bowls)

• Taco seasoning (fajitas)

• red wine vinegar (steak bites)

Frozen Section

• Frozen raspberries (parfait)

• Frozen blueberries (parfait)

• Frozen cauliflower rice or white rice (beef bowls)

• Frozen Broccoli (if didn’t buy fresh)

• Frozen fajita veggies (if you want to skip fresh)

Miscellaneous

• 12 flour tortillas (fajitas)

• Flatbreads (flatbread)

• Optional: ¼ C dark chocolate chips (parfait)

• Rice or noodles (shrimp) (beef bowls)

• Vanilla protein powder if not using high protein yogurt (yogurt parfait)

• 2 tbsp protein granola or sliced almonds (parfaits)