Monster Mains - Paleo Diet Challenge: Lose Weight Now With This Easy To Follow Plan And Recipes For Fat Loss (2016)

Paleo Diet Challenge: Lose Weight Now With This Easy To Follow Plan And Recipes For Fat Loss (2016)

Chapter 5. Monster Mains

Ginger Beef And Broccoli

Ingredients:

2 tsp black pepper

2 cloves of garlic, minced

2 cups carrots, thinly sliced

2 tsp freshly grated ginger

1 Tbsp Flax meal

2 Tbsp of coconut oil (separated)

1 green onion, thinly sliced

1/2 cup low sodium chicken broth

1 pound petite sirloin steak, sliced

2 crowns broccoli, cut into florets

1/2 tsp of red pepper flakes

Lemon juice

1/4 tsp of sea salt

Directions:

Heat 1 tablespoon coconut oil and garlic in a pan over medium high heat. Add sirloin and sea salt and sauté then remove the sirloin steak from pan and set aside. Drain juice from pan.

Mix lemon juice, ginger, black pepper, flax meal, and red pepper with broth in a separate bowl. Add broccoli and carrots to pan then pour the liquid ingredients and toss to coat.

Simmer until broccoli is tender. Return your beef back to the pan. Add green onions and let it simmer until beef has been re-warmed then serve.


Beef And Veggie Chilli

Ingredients

5 oz lean minced beef

1 medium tomatoes

1/2 Tbsp dried chilli powder

2 cloves garlic, chopped

1 Tbsp Worcestershire sauce

2 Tbsp pepper

7 oz tin red kidney beans

1 medium onion

4 Tbsp mushrooms

Cumin coriander and chilli powder

6 Tbsp celery

Directions:

Fry the minced beef, ensuring to pour off any excess fat. Add 2 chopped cloves of garlic then fry a little and add the chopped onions. Add the rest of the chopped vegetables and cook a little longer then add half-dried chopped chilli with the fine seeds removed.

Add half teaspoon each of cumin and coriander, hot chilli powder along with a tablespoon of Worcestershire sauce.

Add chopped tomatoes and the tin of red kidney beans then season with salt if needed and black pepper. Cook for 1 hour and serve hot.


Beefy Zucchini

Ingredients

2 cups of water

1 pound ground beef

2 large zucchini

1/2 tsp of curry

1 can of no-salt tomato sauce

Directions:

Brown the ground beef and remove the excess fat. Cut the zucchini into chunks and boil until soft. Mix this with meat and add water, spices and the can of tomato sauce.

Let it boil and reduce the heat. Let it sit for a few minutes to take in the spices then serve.


Steak in Red Wine Sauce

Ingredients:

1 pound sirloin, fillet or rump steak (fillet works well for this recipe)

Grass fed butter

1/2 cup red wine

2 cloves of crushed garlic

1 tsp fresh chopped parsley

Salt and freshly ground black pepper

Instructions:

Prepare the meat by seasoning on both sides. Melt the butter in a fry pan. Steak cooked slowly and gently will be more tender, but when put directly into a hot pan and seared, you create a "Maillard reaction" that browns the meat and makes everything delicious.

Sear the steak in the butter on all sides, but don't overdo it. The steak will continue to cook a little while after you cook it, so aim for slightly less cooked than you ultimately would like. Don't poke the steak too much with a fork or knife as this wastes the juices and can make things dry.

After you're satisfied with the meat, or after around 3 or 4 minutes, quickly remove and fold the steak away in foil while you do the next step. This is to prevent the meat becoming cold or tough, and to allow it to cook further.

In the same pan, you will now have browned butter and the juices from the steak. If you don't have much, add a spoon of extra butter and melt it. Throw in the garlic and cook till fragrant, but not browning.

Add the wine and then rapidly boil off the alcohol on high heat, stirring. After a few minutes you should end up with a sticky reduction that can be poured over the sliced steak — if not, keep heating and stirring until the sauce thickens.


Roast Chicken

Ingredients:

1 free range chicken, giblets removed

2 Tbsp butter

4 cloves of fresh garlic

Your favourite herbs

1/2 fresh lemon

Salt and pepper

Olive oil

Instructions:

There are endless ways to prepare a roast chicken, but sometimes the simplest way is the best. Remember not to wash your chicken before roasting, but be sure to pat the skin dry as you can — this makes it crispy.

Preheat the oven to 350 degrees F.

Place the chicken in a roasting tray. With a sharp knife, make 6 to 8 small cuts in the skin around the breast meat. Into these cuts, press small knobs of butter, whole garlic cloves and dried herbs. Try to distribute them evenly — as the butter melts, it will moisten the chicken and fill the meat with flavor.

Next, place the half lemon into the cavity along with some herbs and spices.

Finally, rub the entire chicken with olive oil to baste and season liberally with salt and pepper.

Place the chicken breast side down in the pan and roast for 1 hour, or until the juices run clear when poked (slightly pink juice means the chicken is not done).

Once cooked, flip the chicken over and grill under a hot grill for around 10 minutes, to crisp the skin.

For a full meal, parboil some sweet potatoes and carrots and douse them with the same herbs and olive oil as the chicken. Nestle them around the bird and turn a few times during the roasting period.

Allow the chicken to rest for 10 minutes before carving, and then serve with the vegetables and a glass of white wine.


Chicken Broth

Useful in soups and stews.

Ingredients:

1 chicken carcass, most of the meat removed

1 halved carrot

1 halved celery rib

3 bay leaves

Black peppercorns

1 onion

1 Tbsp apple cider vinegar

Your favourite spices

Instructions:

Find a large enough pot to completely submerge the chicken carcass in water.

Add water, all the vegetables, vinegar (to help extract the mineral content from the bones) and spices. Bring to the boil and then simmer gently for at least 2 hours, but no more than 4.

If necessary, add more water to the pot if too much evaporates.

When it's done and the broth is golden, strain out the vegetables and spices and discard the bones. They should be very fragile and basically falling apart.

The broth can now be used either directly in a soup of any kind (it will need to be salted first), frozen into ice cube trays for a quick dash of flavor or taken directly as a light, clear broth on winter days. Don't worry if your broth is not clear. Also don't be alarmed if your broth develops a gelatinous film on the top — this shows that you have successfully removed the nutrition and have a good quality stock.


Baked Chicken

Ingredients:

16 oz frozen boneless chicken breasts

2 tsp chilli

2 tsp cumin

1 raw sliced green peppers

2 Tbsp olive oil

1 can diced sweet onion

1 cup raw onions

4 flaxseed tortillas

Directions:

Cut chicken into strips. Cut onion and peppers into strips.

Combine all other ingredients and stir. Add chicken, peppers and onions and toss to coat then add the chicken mixture to a sprayed 13x9" casserole dish and bake until the chicken is cooked through and onions are done, about 20-25 minutes. Serve on flaxseed tortilla shells.

Sesame Chicken

Ingredients:

4 Tbsp soy sauce, low sodium

1 Tbsp olive oil

2 chicken breasts

1 Tbsp of sesame seeds

2 Tbsp of honey

2 cups broccoli, cooked

Directions:

Mix soy sauce, honey and sesame seeds in a small bowl. Steam broccoli, set aside to drain well, cube chicken into bite sized pieces and fry in olive oil. Add broccoli to pan with chicken, then pour over sauce. Stir and serve with some potatoes.


Conclusion

By reading this far, it is clear to me that you are motivated to begin your journey to a healthy living. The Paleo diet is an awesome place to start, and I know you will receive tremendous results. This diet is an extremely easy and efficient way to lose weight and fat, and turn your body into a health machine.Not only will you lose weight, but there are tones of other health benefits with this diet. Another benefit is that it improves your body’s ability to convert fat into energy, and this will boost your energy levels and make you feel great.

I have absolutely no doubt in my mind that if you take action using what I talked about in this book, you will achieve success with whatever your goal is.