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Katy’s Journal Week 4: Intuitive Eating & New Recipe!

https://youtu.be/yh5NLeiAS54

Beef & Broccoli Recipe

Ingredients:

    • 1lb Top Sirlion ( I bought already cut)
    • 10 oz Broccoli, chopped
    • 150g Carrots, sliced
    • 1 T Coconut oil
    • 2T Arrowroot Powder or Corn Starch
    • 2 oz Coconut Aminos 
    • 2 Cloves Garlic
    • 2T Fresh Ginger
    • Pepper to taste

Directions:

    • Toss steak, arrowroot & pepper in a bowl until coated
    • Heat 1/2 T coconut oil over medium heat, cook 1/2 steak in pan, spread out and flip when cooked on one side, about 2-3 minutes. When cooked through, cook other half.
    • Set steak aside and add veggies, add more coconut oil if needed. Cook through until tender.
    • While veggies cook, mix aminos, garlic and ginger. 
    • Set veggies aside, pour amino mix into pan, allow to thicken and then mix veggies and steak in with it. 
    • Stir and coat, allow to simmer for 3-5 minutes.
    • Enjoy! * Serve with rice or quinoa as desired!

Macros for 1/4 recipe: 25.5P 19C 16F

Instant Pot Beef, Cabbage and Rice

I used my Instant pot but you can also throw it in a Crockpot as well!

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Ingredients

    • 1 lb 93% lean ground beef

 

    • 200g chopped onion

 

    • 1 clove garlic, minced

 

    • 1 T. marjoram

 

    • salt and pepper to taste

 

    • 8 oz can tomato sauce

 

    • 1/2 t. paprika

 

    • 1 cup less sodium beef broth

 

    • 30g raisins

 

    • 9 cups chopped cabbage

 

    • 1 Serving Brown Rice

 

Directions

 

    • Saute’ ground beef, onion, garlic and all seasoning until meat is browned. 

 

    • Add the remaining ingredients, put the lid on and cook on high pressure for 15 minutes and then quick release. 

 

    • Add cabbage and cook for another 3 minutes on high pressure then quick release.

 

    • Pour over rice- I made a big batch of rice and portioned out one serving.

 

Makes 4 servings.

Macros per serving: 28P 26C 8.5F

 

 

 

Classic Lasagna

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Ingredients

  • 1lb 93/7 Ground Beef
  • 1lb 93/7 Italian Seasoned Ground Chicken
  • 2 15oz Cans Tomato Sauce
  • 1 12oz Can Tomato Paste
  • 12 Lasagna Noodles (I used ready to bake)
  • 100g Sweet Onion
  • 100g Sliced White Mushrooms
  • 15oz Part Skim Ricotta Cheese
  • 16oz Reduced Fat Mozarella
  • 1/2 Cup Parmesan
  • 3 Cloves Garlic
  • 1 15oz Can Water
  • 1t Oregano
  • 1tsp Basil
  • Salt and Pepper

Directions

  • Preheat Oven to 350 degrees
  • In a large pan, sautee’ onions and garlic for 3-4 minutes
  • Add ground beef and ground chicken until cooked through and drain fat, return to pan.
  • Add tomato sauce, tomato paste, water and seasonings.
  • Simmer for 20 minutes, stirring occasionally.
  • Lightly spray a 14X11.2X2.25 baking dish (or I used 2 smaller pans)
  • Spread small amount of meat mixture in the bottom
  • Add 3 lasagna noodles
  • Spread layer of Ricotta
  • Spoon 1/3 meat mixture
  • Sprinkle half parmesan
  • Spoon 1/3 Mozarella
  • Continue to layer until all ingredients are used.
  • Cover with foil and bake apprx. 50-60 Minutes. Remove foil and bake another 10 minutes. 
  • Allow to cool for 10-20 minutes.

Serves 12

Macros: 36P 27C 15F

 

Garlic ground beef and butternut squash

Here’s what you’ll need:

-16 oz of diced butternut squash( I bought the container of organic already diced up squash, it saves me the time in prep)

-1 lb of grass fed organic ground beef ( I used 93/7 in terms of lean)

-5 oz of diced white onion

-4 gloves of garlic, minced

-1 TBL of olive oil

-1 Tsp of paprika

-1 Tsp of cumin

-1 tsp salt

Dash of pepper

1) Heat oil in a saute pan over medium heat

2) Add onion and cook for 6-7 minutes or until onions begin to brown

3) Add garlic, spices, and ground beef and mix well

4)Once the beef begins to brown, add the butternut squash and mix well

5)Reduce the heat to medium-low, cover with a lid for 10 minutes or until the squash is cooked

6) Once the squash is cooked, remove lid and serve

Enjoy!

Pumpkin Chili

Ingredients

 

    • 1lb 93/7 Ground Beef

 

    • 2 Cloves Garlic

 

    • 150g Red Pepper

 

    • 175g Sweet Onion

 

    • 6oz Mini Portobello Mushrooms

 

    • 1 small Jalepeno Pepper

 

    • 2 14oz Canned Diced Tomatoes w/ juices

 

    • 15oz Can Black Beans (low sodium, juices drained)

 

    • 15oz Canned Pumpkin

 

    • 4 Cups Low Sodium Organic Chicken Broth

 

    • 2 T Chili Powder

 

    • 2 t cumin

 

    • 1 t paprika

 

Directions

Over medium heat in a large soup pot, brown ground beef, onions, mushrooms peppers, garlic and jalepeno. Once meat is cooked through, add all ingredients except black beans. Simmer for 10-15 minutes, add black beans. Simmer for another 10 minutes and enjoy! 

Optional toppings (not included in macros): cheese, avacado, sour cream

Makes 6 servings. 

Macros per Serving: 27P 30C 6.5F

Pumpkin-chili.jpg

 

 

 

Bacon Cheesburger Meatloaf

Bacon Cheeseburger Meatloaf and sweet potato fries.jpg

Bacon Cheeseburger Meatloaf

  • 1 pound 93/7 ground beef
  • 1 pound 93/7 ground turkey
  • 3 slices bacon
  • 1 whole egg
  • 3oz mini portobello mushrooms
  • 50g red onion
  • 150g red pepper
  • 1 cup almond flour
  • 1/2 cup dill pickle relish
  • 2T spicy brown mustard
  • 2T yellow mustard
  • 1/2t garlic powder
  • salt and pepper to taste

Instructions:

1. Preheat oven to 350 degrees, place bacon on a lined pan and cook until crispy. Soak up extra grease on a paper towel and dice up bacon.

2. In a large mixing bowl, mix all ingredients, including diced bacon together. Make sure it is well mixed, then press mixture into a 9×5 loaf pan that is lined with parchment paper. Bake for 1 hour and 15 minutes until cooked through. 

3.Once meatloaf is done, drain excess liquid and let cool for a couple minutes.

4. We cooked sweet onions in a pan slowly until carmalized , while meatloaf cooked and put these on top, along with a small serving of queso cheese, cilantro and some bacon crumbles. Toppings not included in macros. 

We paired it with roasted sweet potatoe fries!

Makes 6 servings:

MACROS: 34P 16F 4C