Shrimp and Sausage Boil
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Shrimp and Sausage Jambalaya with Cauliflower Rice
Shrimp and Sausage Jambalaya with Cauliflower Rice
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 2 each andouille sausage links (3 oz each)
- 8 oz shrimp (peeled and deveined)
- 1/4 cups red onions (diced)
- 1/4 cups celery (diced)
- 1 each green bell pepper (diced)
- 2 tbsp green onions (chopped)
- 1 cup crushed tomatoes
- 2 cups cauliflower rice
- 1/4 tsp paprika
- 1/8 tsp oregano
- 1/4 tsp garlic powder
- 1/4 tsp thyme
- 1/4 tsp cayenne
- 1 each bay leaves
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 tbsp olive oil
Instructions
- Slice sausage into coins
- Heat the oil in a soup pot over medium-high heat. Add in the red onions, bell pepper, and celery. Saute for 3 to 5 minutes.
- Add the sliced sausage. Cook for 3 to 5 minutes until the sausage heats through
- Then, mix in the crushed tomatoes, spices, and bay leaves and stir well. Add the cauliflower rice and cook for 5 minutes to 7 minutes.
- At the end, add the shrimp and cook through for about 3 to 4 minutes until it turns opaque. Season with salt to preferred taste and garnish with green onions.
Cajun Chicken with Butternut Squash Spirals
Cajun Chicken with Butternut Squash Spirals
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz boneless chicken thighs
- 1/4 cup diced red onion
- 1/4 cup chopped green onions
- 8 oz sliced mushrooms
- 1 each red bell pepper (diced)
- 10 oz butternut squash spirals
- 1 cup corn
- 1 tbsp minced garlic
- 1 tbsp olive oil
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/4 tsp thyme
- 1/8 tsp cayenne pepper
- 1/4 tsp salt
Instructions
- Dice red onions and bell peppers into small pieces. Chop green onions. Dice chicken into small 1 inch squares. Drain the corn.
- Heat the saute pan to medium-high heat and add olive oil
- Saute the chicken and red onions until the chicken is golden brown and fully cooked (about 6 to 7 minutes) Add the seasonings and mix well.
- Next, add garlic, green onions and sliced mushrooms. Mix it around until mushrooms soften (about 3 to 5 minutes)
- Then, add the bell peppers and squash spirals. Continually stir until the bell peppers and squash are tender. Finally, mix in the corn.
Chicken and Artichoke Bake
Chicken and Artichoke Bake
Equipment
- mixing bowl
- baking dish
- oven
Ingredients
- 12 oz chicken tenders
- 12 oz canned artichoke hearts
- 1/4 cup mayonnaise
- 1/4 cup parmesan cheese
- 1/2 cup cherry tomatoes
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Pre heat oven to 425F
- Grease baking dish with olive oil
- Drain artichoke hearts
- Season chicken tenders with garlic powder and salt
- In a bowl, mix together the artichoke hearts, mayonnaise, parmesan cheese, garlic powder, salt, and pepper
- Layer the chicken tenders in the bottom of the greased baking dish
- Cover the chicken evenly with the artichoke mixture
- Bake in the oven uncovered for 30 minutes, or until the chicken reaches an internal temperature of 165F and it is no longer pink in the center
Balsamic Steak with Roasted Delicata Squash
Balsamic Steak with Roasted Delicata Squash
Equipment
- knife
- cutting board
- mixing bowl
- sheet pan
- oven
Ingredients
- 12 oz sirloin steak
- 1/4 each red onion
- 1 large delicata squash
- 1 tbsp green onion (chopped)
- 1 tbsp concentrated balsamic vinegar
- 1 tbsp Worcestershire sauce
- 1 tsp sriracha sauce
- 2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 tbsp olive oil
Instructions
Pre-Cook (Mise En Place):
- Gather your equipment: knife, cutting board, sheet pan, oven
- Pre-heat oven to 425F
- Cut the delicata squash in half and scrape out the seeds with a spoon. Slice them into 1/4 inch half moons. Slice the steak into thin 1/2 inch cuts
- In a mixing bowl, marinate the steak and sliced delicata squash with concentrated balsamic vinegar, worcestershire sauce, sriracha sauce, garlic powder, salt and pepper
- Thinly slice the red onions and chop the green onions and add it to the mixing bowl. Drizzle everything with olive oil and mix well
- Place all the ingredients on a sheet pan lined with foil or parchment paper
- Bake in the oven for 15-20 minutes. Steak should reach internal temperature of 145F, and the veggies should be golden brown
- Serve steak and squash with a side salad or choice of grain
Asian Beef Salad
Asian Beef Salad
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz lean ground beef
- 1 each cucumber
- 1 cup shredded red cabbage
- 1 cup shredded carrots
- 1/4 cup chopped green onions
- 4 cups romaine lettuce
- 1/2 cup diced onions
- 2 tbsp coco aminos
- 1 tbsp hoisin sauce
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
- 1 tbsp olive oil
Instructions
- Dice onions, chop green onions, slice cucumbers lengthwise into 1/4 inch rectangular pieces
- Pre-heat saute pan to medium high heat
- Coat the saute pan with olive oil and add the diced onions. Saute the onions until they soften and turn translucent
- Then, add the ground beef and break it into smaller pieces. Continue to stir for another 6 to 7 minutes until all meat turns brown
- Add the coco aminos, hoisin sauce, garlic powder, salt and pepper. Mix well
- Remove from the pan and let it cool
- Place the meat on top of the shredded lettuce. Add the rest of the veggies: cucumber, shredded cabbage, green onions, and shredded carrots. Serve with your choice of vinaigrette (Recommend sesame ginger vinaigrette)
Seafood Salad
Seafood Salad
Equipment
- knife
- cutting board
- mixing bowl
Ingredients
- 8 oz imitation crab (chunks)
- 8 oz pre-cooked frozen shrimp
- 2 stalks celery (diced)
- 1/4 cup red onions (diced)
- 1 tbsp green onions (chopped)
- 1 each lemon
- 2 tbsp mayonnaise
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Defrost the shrimp according to package instructions
- In a mixing bowl, add the imitation crab and shrimp
- Pour in the mayonnaise. Squeeze in lemon juice
- Add the seasonings, celery, red onion, and green onions
- Mix all ingredients well
Sautéed Ground Beef with Kale & Squash Rice Bowl
Sautéed Ground Beef with Kale & Squash Rice Bowl
Ingredients
- 1.5 lbs lean ground beef
- 4 cups cooked rice
- 11 oz chopped kale
- 10 oz butternut squash spirals
- 1 small carrot
- 2 tbsp concentrated balsamic vinegar
- 1 tbsp olive oil
- 1/2 cup diced red onion
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
Instructions
Pre-Cook (Mise En Place):
- Gather your equipment: medium saucepan, sauté pan, knife, cutting board, spatula
- Boil the rice according to packaged instructions
- Dice the red onions, chop the kale, chop the squash spirals, grate the carrot
- Preheat the sauté pan on medium high heat
Cooking Method:
- Coat the sauté pan with olive oil. Add the red onions and sauté until they soften and turn translucent
- Add the ground beef and break into smaller pieces. Season with garlic powder, salt, and pepper. Continue stirring until the meat finishes browning. Add the concentrated balsamic vinegar and mix well
- Then add the kale, squash, and carrots
- When the rice finishes cooking, add the rice and stir well. Season with additional salt and pepper as needed
Turkey and Vegetable Couscous
Turkey and Vegetable Couscous
Ingredients
- 12 oz Lean Ground Turkey
- 2 oz pearled couscous
- 1/4 cup red onions (diced)
- 1 cup butternut squash (diced)
- 2 cups baby kale
- 8 oz mushrooms (sliced)
- 2 tbsp balsamic concentrate
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp pepper
- 1-2 tbsp olive oil
Instructions
- Cook the pearled couscous according to packaged instructions
- Meanwhile, add oil to a pan on medium-high heat and saute the diced onions until they soften and turn translucent (about 2 to 3 minutes)
- Next, add the ground turkey meat and cook until it turns golden brown (about 6 to 7 minutes). Season with garlic powder, salt, and pepper. Then, add the balsamic concentrate. Once all the seasonings have been mixed in, set the turkey meat aside and start the vegetables
- In a separate saute pan, add 1 tbsp of olive oil and saute the mushrooms until they soften. Then, add the butternut squash and cook for 5 to 7 minutes until they turn golden brown and soften
- Then, add the baby kale, couscous, and ground turkey. Mix all the ingredients together so that all items have been stirred all together
Chicken and Vegetable Soup
Chicken and Vegetable Soup
Equipment
- knife
- cutting board
- spatula
- soup pan
Ingredients
- 12 oz chicken breast
- 1/4 cup red onions (diced)
- 2 tbsp green onions (chopped)
- 1/2 cup celery (diced)
- 1/2 cup carrots (diced)
- 2 tbsp garlic (minced)
- 1 cup sliced mushrooms
- 2 cups baby kale
- 1 cup butternut squash (diced)
- 2 cups chicken broth
- 1/2 cup coconut milk
- 1 each bay leaves
- 1/4 tsp dried thyme
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Cut the chicken in one inch chunks
- Add oil to a soup pan on medium high heat and saute the red onions and green onions until they soften
- Next, add the chicken, coconut milk, and broth, and seasonings
- Bring the liquid to a boil. Once it boils, lower the heat to low medium and cover the pot with a lid. Let it simmer for 20 minutes until the chicken it is fork tender and shreds easily
- After the 20 minutes, add the sliced mushrooms, baby kale, and butternut squash
- Simmer for another 10 minutes until the veggies are tender
Shrimp and Sausage Boil
Equipment
Ingredients
Instructions