Week 8

Thai Pineapple Fried Rice, Mediterranean Pitas, Short Ribs and Polenta, Buffalo Chicken Sweet Potatoes, Cheesy Taco Rice

Slow Cooker Short Ribs

https://jenniferbanz.com/crockpot-short-ribs-5-ingredients

Ingredients

• 3 lb short ribs

• 1 tbsp minced garlic

• ½ onion, chopped

• 1 tsp thyme

• 28 oz. fire roasted diced tomatoes

• salt & pepper

Instructions

1. Season both sides of the short ribs with salt and pepper, then place in slow cooker.

2. Top the short ribs with garlic, thyme, onion, then layer with roasted diced tomatoes.

3. Cook on high for 4 hours or low for 8 hours.

Notes: Serve with polenta and roasted carrots or if you have time, give the short ribs a sear in a hot hot pan before going in the crockpot but the recipe works just fine without that!

Instant Pot Short Ribs

https://www.wholesomeyum.com/instant-pot-beef-short-ribs-recipe/

Ingredients

• 2 1/2 lb beef short ribs

• 2 tsp Sea salt

• 1 tsp Black pepper

• 1 tbsp Olive oil

• 1 c Beef broth

• 1/4 c Coconut aminos

• 6 cloves Garlic (minced)

• 1 tsp thyme

• 2 Dried bay leaves (optional)

Instructions

1. Pat the short ribs dry with paper towels.

2. Use sea salt and black pepper to generously season the short ribs on both sides.

3. Set the Instant Pot to Saute on High (or “More”). Add oil and let it heat up until hot.

4. Once oil is hot, add the short ribs in a single layer. Sear for about 2 minutes per side, on all 6 sides, until browned. You will need to do this in two batches, so that they are not too crowded. Set all the short ribs aside outside the pan as you get through them.

5. Add the minced garlic to the empty Instant Pot, and saute for about 1 minute, until fragrant.

6. Add the broth and coconut aminos to the Instant Pot. Use a wooden spoon to release any browned bits from the bottom of the pan (deglaze it). Shut off the saute function.

7. Place the short ribs back into the Instant Pot, crowding them together in a single layer. Push the bay leaves into the broth, if using (optional). Close the lid and set the pin to Seal. Cook on High pressure for 40 minutes (50 min for bone-in). Use Natural Release for 10 minutes, then Quick Release if there is any pressure left.

8. At this point, you can shred the short ribs or leave them whole.

Polenta (side dish to short ribs)

https://www.loveandlemons.com/polenta-recipe/#wprm-recipe-container-44669

Ingredients

• 1 c stone-ground polenta*

• 4 to 4½ c water, divided

• 2 tbsp extra-virgin olive oil

• ½ tsp sea salt, plus more to taste

Instructions

1. In a blender, pulse the dry polenta to make the granules less coarse. This gives the polenta a creamy texture and helps it cook faster. Remove from the blender and run your hands through the dry polenta to make sure there aren’t any lumps.

2. In a medium pot, bring 3 cups of water to a high simmer. Slowly whisk in the polenta. Add 1 more cup of water and simmer for 15 minutes, stirring frequently. If your polenta is very thick, whisk in the remaining ½ cup water. The polenta should be creamy.

Roasted Carrots (side dish to short ribs)

https://www.loveandlemons.com/roasted-carrots/#wprm-recipe-container-76196

Ingredients

• 1 lb carrots, about 1 large or 2 medium bunches, cut into 2-inch barrels

• 1 tbsp extra-virgin olive oil

• 1 tsp honey or maple syrup

• ½ tsp sea salt

• Freshly ground black pepper

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.

2. In a large bowl, toss the carrots with the olive oil, honey, salt, and several grinds of pepper.

3. Transfer the carrots to the baking sheet and spread in a single layer. Roast for 15 to 25 minutes, or until fork-tender and lightly browned but not mushy. The timing will depend on the size of your carrots.

---

Thai Pineapple Fried Rice

https://cookieandkate.com/thai-pineapple-fried-rice-recipe/print/23757/

Ingredients

• 1 lb Ground chicken or pork (optional)

• 2 tbsp coconut oil or quality vegetable oil, divided

• 2 eggs, beaten with a dash of salt

• 1 ½ c chopped fresh pineapple

• 1 large red bell pepper, diced

• ¾ c chopped green onions (about ½ bunch)

• 2 cloves garlic, pressed or minced

• ½ c chopped raw, unsalted cashews

• 2 c cooked and chilled brown rice*, preferably long-grain brown jasmine rice

• 1 tbsp reduced-sodium tamari or soy sauce

• 1 to 2 tsp chili garlic sauce or sriracha

• 1 small lime, halved

• Salt, to taste

• Handful of fresh cilantro leaves, torn into little pieces, for garnishing

  

Instructions

1. Heat a large wok, cast iron skillet or non-stick frying pan over medium-high heat and place an empty serving bowl nearby. Once the pan is hot enough that a drop of water sizzles on contact, add 1 teaspoon oil. Pour in the eggs and cook, stirring frequently, until the eggs are scrambled and lightly set, about 30 seconds to 1 minute. Transfer the eggs to the empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).

2. Add 1 tablespoon oil to the pan and add the pineapple and red pepper. Cook, stirring constantly, until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes. Then add the green onion and garlic. Cook until fragrant while stirring constantly, about 30 seconds. Transfer the contents of the pan to your bowl of eggs.

3. Reduce the heat to medium and add the remaining 2 teaspoons oil to the pan. Pour in the cashews and cook until fragrant, stirring constantly, about 30 seconds. Add the rice to the pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.

4. Pour the contents of the bowl back into the pan and stir to combine, breaking up the scrambled eggs with your spoon. Cook until the contents are warmed through, then remove the pan from heat. Add the tamari and chili garlic sauce, to taste. Squeeze the juice of ½ lime over the dish and stir to combine. Season to taste with salt and set aside.

5. Slice the remaining ½ lime into 4 wedges. Transfer the stir-fry to individual serving bowls and garnish each bowl with a lime wedge and a light sprinkle of cilantro. Serve with bottles of tamari and chili garlic sauce or sriracha on the side, for those who might want to add more to their bowls.

Notes: this is versatile: use ground chicken, pork, sliced teriyaki chicken or tofu

---

Shredded Buffalo Chicken Sweet Potatoes

https://therealfooddietitians.com/slow-cooker-buffalo-chicken/

Ingredients

• 2 lbs. boneless chicken breast or thighs (recommend 1 lb. of each)

• 1 c hot pepper sauce (or use bbq sauce if you don’t like spice!)

• ⅓ c ghee, coconut oil or butter

• 3 tbsp coconut aminos

• 1 ½ tsp garlic powder

• ½ tsp cayenne (optional – adds more heat)

• 8 small baked sweet potatoes (about 7 oz. each uncooked)

• Ranch dressing (homemade or store-bought)

Instructions

1. Place chicken in a slow cooker set on low.

2. In a small saucepan on medium-high heat, combine the hot sauce, ghee, coconut aminos, garlic powder, and optional cayenne. Stir together and heat until ghee is melted.

3. Pour the sauce into the slow cooker.

4. Cook for 4-6 hours on low or until chicken is tender.

5. Prepare sweet potatoes by preheating oven to 425, stabbing with fork and roasting for 45 min.

6. Remove chicken from slow cooker and shred with two forks. Return shredded chicken to slow cooker and toss with sauce.

7. Turn slow cooker to warm (or remain on low) until ready to serve.

8. Serve chicken in baked sweet potatoes and drizzle with buffalo sauce and ranch, if desired.

Instant pot directions:

1. Follow the instructions as written (placing the chicken in an Instant Pot instead of the slow cooker) through steps 3.

2. Set the Instant Pot for 10 minutes on high pressure.

3. When time is up, quick release the pressure before unlocking the lid and shredding.

Note:

Watch this video to see how to do a frozen chicken breast and sweet potatoes at the same time! Start watching at 5:30

---

Mediterranean Pita Burgers

Ingredients

• 2 lb ground beef

• 3 cloves garlic, minced

• 1½ Tbsp Greek seasoning

• 6 slices provolone cheese

• Pita bread rounds, halved

• 1 (16-oz) tzatziki

• 3 c mixed baby greens

• 1 large tomato, sliced

  

Instructions

1. Preheat grill or pan to medium-high heat. Combine first 3 ingredients in a bowl. Shape into 6 patties.

2. Grill patties, covered, 6 minutes per side or until no longer pink in centers. Top with cheese. Serve burgers in pita pockets with tzatziki dip, Spicy Cucumbers recipe, baby greens, and tomato slices.

Cuke Side Dish Ingredients

• 3 Tbsp natural rice vinegar

• 1 tsp sugar

• ⅛ tsp cayenne pepper

• 2 English cucumbers, thinly sliced

Side Dish Instructions

1. Whisk together vinegar, sugar, and pepper in a medium bowl. Add cucumbers; toss.

---

Instant Pot Cheesy Taco Rice

Ingredients

• 1 lb ground beef

• 2 tbsp taco seasoning (I prefer Siete brand)

• 2 c bone broth

• 1 c white rice

• 1 c salsa

• 2 cloves garlic, minced

• 15 oz can black beans, drained

• 2 c shredded cheese

Instructions

1. Turn the instant pot to sauté, Once hot, add ground beef.

2. Cook, stirring the ground beef, until no longer pink.

3. Add broth and scrape the bottom of the pan.

4. Layer the taco seasoning, rice, salsa, garlic, and beans. Do not stir.

5. Put on the lid and cook on high pressure for 4 minutes. Natural release for ten minutes.

6. Stir to combine and then top with cheese. Place lid back on for a couple minutes to melt the cheese.

Slow Cooker Cheesy Taco Rice

https://www.365daysofcrockpot.com/slow-cooker-cheesy-taco-rice/

Ingredients

• 1 lb lean ground beef (or ground turkey)

• 2 Tbsp taco seasoning

• 1 1/2 c chicken or beef broth

• 1 c brown rice

• 1 c salsa (I used mild)

• 1 c frozen corn

• 2 c grated cheddar cheese

• 1 large tomato, diced

• 1/4 c chopped cilantro

Instructions

1. Heat a pan over medium high heat. Add in the ground beef. Break up the ground beef. Add in 1 Tbsp of the taco seasoning. Brown the ground beef for 5 minutes. Transfer the meat to the slow cooker.

2. Pour the broth on top of the beef. Sprinkle the rice evenly over the ground beef and broth. Sprinkle the remaining 1 Tbsp of taco seasoning on top of the rice. Layer the picante sauce and frozen corn on top.

3. Cover and cook on high for 2 hours, or until rice is tender. (Remember all slow cookers cook differently).

4. Sprinkle in the cheese, tomato and cilantro. Serve with a dollop of sour cream and enjoy.

---

Prep Ahead Breakfasts: Banana Bread Overnight Chia Oats

https://jenneatsgoood.com/banana-bread-overnight-chia-oats/

NOTE: This recipe makes 1 serving, multiply ingredients by as many servings you want for the week.

Ingredients

• 1⁄2 ripe banana, mashed

• 1⁄2 cup gluten-free oats

• 2 tbsp chia seeds

• 1 tbsp hemp seeds

• 1 c almond milk

• 1 tsp vanilla extract

• 1 tbsp pure maple syrup

Directions

1. In a 12oz jar or container, mash the banana until there are no big chunks. Add the oats, chia seeds, and hemp seeds and stir to combine.

2. Pour in the almond milk, vanilla, and maple syrup and mix again until evenly combined. Ensure no large clumps of chia seeds remain on the bottom of the jar.

3. Cover the jar with a lid and refrigerate overnight to set. Keep refrigerated for up to five days.

---

Shopping List

Produce

• Carrots (1 lb) Roasted Carrots

• Onion (½) Crockpot Short Ribs

• Garlic (at least 10 cloves) Short Ribs, Fried Rice, Taco Rice

• Pineapple (1 ½ c, chopped) Fried Rice

• Red Bell Pepper (1 large) Fried Rice

• Green Onions (½ bunch) Fried Rice

• Lime (2 small) Fried Rice, Taco Rice

• Baby Greens (3 c) Pita Burgers and side salad with buffalo chicken sweet potatoes

• Tomato (1 large) Pita Burgers, Taco Rice

• Cucumbers (2 English) Cukes Side Dish

• Bananas Overnight Oats

• Sweet Potatoes (8 small) Buffalo Chicken

• Cilantro Taco Rice, Fried Rice

• Thyme-Short Ribs

Protein

• Short Ribs (3 lb) Crockpot Short Ribs

• Ground Beef (3 lb total) 2-Pita Burgers, 1-Taco Rice

• Boneless Chicken Breast or Thighs (2 lbs) Buffalo Chicken

• 1 lb Ground Chicken or Pork OR tofu (10 oz) (optional) Fried Rice

Dairy Section

• Eggs (4) Fried Rice

• Tzatziki (16 oz) Pita Burgers

• Butter, Ghee or Coconut Oil (⅓ c) Slow Cooker Buffalo Chicken

• Milk or alternative to, 1-5 c) Overnight Oats

• Shredded Cheese of choice (2 c grated) Taco Rice

• Provolone Cheese (6 slices) Pita Burgers

Canned Goods

• 28 oz Fire Roasted Diced Tomatoes Crockpot Short Ribs

• 15 oz Black Beans (1 can) IP Taco Rice

Spices and Condiments

• Broth of choice (3-4 c) Taco Rice, Short Ribs

• Salsa (1 c) Taco Rice

• Bay leaves Short Ribs

• Garlic Powder (1 ½ tsp) Buffalo Chicken

• Greek Seasoning Pita Burgers

• Cayenne Pepper (½ tsp, optional) Buffalo Chicken, Cukes

• Coconut Aminos Buffalo Chicken, IP Short Ribs

• Taco Seasoning (2 tbsp) Taco Rice

• Chili Garlic Sauce or Sriracha (1-2 teaspoons) Fried Rice

• Reduced-Sodium Tamari or Soy Sauce (1 tbsp) Fried Rice

• Rice Vinegar (3 tbsp) Cukes

• Vanilla Extract (1 tsp) Overnight Oats

• Maple Syrup (1 tbsp) Overnight Oats, Carrots

• Hot Sauce of choice Buffalo Chicken

Frozen Section

• Frozen Corn (1 c) – Slow Cooker Taco Rice (can also buy canned)

Miscellaneous

• Polenta (1 c) – Polenta

• Rice (2 c cooked) – Fried Rice, Taco Rice

• Cashews (½ c) – Fried Rice

• Pita Bread Rounds (3) – Pita Burgers

• Hemp or flax Seeds (1 tbsp) – Overnight Oats

• Chia Seeds (2 tbsp) – Overnight Oats

• Oats ½ c-2.5 c– Overnight Oats