MEAT & POULTRY
CHAUFA RICE
2 servings
200 gr cooked cauliflower rice al dente
150 g small diced chicken breast
1 tbsp olive oil divided
½ tbsp sesame oil
3 chopped green onions green and white part divided
¼ red bell pepper in strips
2 beaten eggs
½ tsp grated ginger
60 ml coconut aminos
1 tsp sea salt
In a non-stick pan, make an omelet with the eggs, remove and cut into small pieces. Set aside.
In the same pan, heat half the olive oil and sauté the chicken with the ginger until golden brown. Remove and set aside.
Add the rest of olive oil and sesame oil to the pan, and sauté the bell pepper and white part of green onions, let them brown and remain al dente.
Now add the rice, chicken, and coconut aminos and salt. Cook for a few minutes for the flavors to meld. Add the chopped tortilla and stir everything. Add green part of green onions. Serve.
Per portion 100 gr app
Cal: 326.8 P: 33.3 F: 19.1 Cb: 19.4
MEATBALLS WITH PEANUT SAUCE
2 servings
1 tbsp olive oil divided
¼ chopped onion
380 g ground meat
240 gr non-fat plain yogurt unsweetened
1 tbsp mustard
1 tbsp unsalted peanut butter
¼ tsp cumin
1/8 tsp garlic powder
1 tsp sea salt
pepper to taste
1 tbsp chopped cilantro
In a pan heat ½ tablespoon of oil and sauté the onion, when golden set aside.
In a bowl, mix the ground meat and onion. Form the balls with your hands and refrigerate for 30 minutes.
In the same pan, heat the remaining oil and sauté the meat balls, lower the heat and add the yogurt, mustard, peanut butter, cumin, garlic, salt and pepper. Cook about 7-10 minutes with the pot partially covered. If it dries out a bit you can add water.
When ready remove from the heat and garnish with cilantro.
Per portion 200 gr app
Cal: 465.5 P: 67.9 F: 26.1 Cb: 10
SPICY CHICKEN
2 servings
1 tbsp olive oil
350 gr chicken breasts
½ onion cut into large cubes
1 minced garlic clove
½ large diced red bell pepper
½ tsp sea salt
pepper to taste
1 tsp oregano
½ tsp complete seasoning
½ tsp turmeric
½ tsp cinnamon
½ tsp cardamom
150 ml non-alcoholic beer
½ cup homemade tomato sauce (recipe in Recipe Book)
100 ml unsweetened coconut milk
1 tbsp unsalted peanut butter
water if necessary
1 tbsp chopped fresh cilantro
In a pot or pan, heat the oil and sauté the chicken breasts until golden brown on both sides. Set aside.
Add the onion, garlic, bell pepper and sauté a few minutes. Add chicken and season with salt, pepper, complete seasoning, turmeric, cinnamon and cardamom. Stir to integrate the flavors.
Add the beer, tomato sauce, coconut milk and peanut butter. Cover the pot and cook over low heat for about 15 minutes, add water if necessary.
Remove and when serving, sprinkle with cilantro.
Per portion 250 gr app
Cal: 433 P: 58.3 F: 23.8 Cb: 17.5
STUFFED PEPPERS WITH CHICKEN AND MUSHROOMS
2 servings
2 red bell peppers cut in 2 lengthwise, seeded
100 gr cauliflower rice
2 tbsp olive oil
240 gr diced chicken
¼ finely chopped onion
50 gr diced mushrooms
1 minced garlic clove
1 tsp oregano
1 tsp cumin
½ chopped tomato
1 tsp sea salt
pepper to taste
½ cup homemade tomato sauce
2 tsp nutritional yeast divided
4 tbsp unsweetened non-fat plain Greek yogurt
1 tbsp chopped cilantro
Preheat the oven to 400º F. To make the rice, put cauliflower florets in a food processor and pulse for 1 second until it has the consistency of rice. You can also grate the cauliflower or chop with a sharp knife.
Heat 1 tablespoon of olive oil in a skillet over medium high heat and sauté the chicken until golden brown, about 4 minutes. Set aside.
To the same skillet add the remaining tablespoon of oil and sauté the garlic and onion until transparent, about 4 minutes. Add the mushrooms and cook 3 minutes. Now add the cauliflower, oregano and cumin and cook another 2 or 3 minutes.
Add the tomato and tomato sauce, stir and add the salt and pepper. Take off the fire.
In a baking dish, put the peppers and distribute the filling in the 4 halves. Top with ½ teaspoon of nutritional yeast to each half. Bake for 30 to 40 minutes or until the peppers are soft when pierced. Take out and when serving, garnish each half with 1 tablespoon of yogurt and a little of chopped cilantro.
Per serving
Cal: 366 P: 45.0 F: 18.8 Cb: 17.2
CHICKEN EMPANADAS
DOUGH
120 gr oat flour
1 tbsp olive oil
2 tsp guar gum
2 egg whites
½ tsp sea salt
1 egg yolk to brush empanada
In a bowl place the egg whites, flour, guar gum, oil, salt and stir. Continue to form the dough with your hands. Form a ball and divide it into 4 even pieces.
Press a ball using your hands and then stretch with a rolling pin to leave a flat dough. Cut a circle using a 16 cm diameter saucer. Repeat with other 3 doughs. Set aside.
FILLING
1 tbsp olive oil
175 gr chopped onion
100 gr chicken breast in small dices
1 tbsp chopped red bell pepper
¼ tbsp cumin
¼ tbsp paprika
¼ tbsp oregano
pepper to taste
½ tsp sea salt
4 olives
½ hard-boiled egg, sliced in 4 pieces
The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sauté until golden. Then add chicken, bell pepper and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.
ASSEMBLE
Preheat oven to 350º F.
Place 1-1 ½ tablespoon of filling on each dough, and flatten. Add one olive and a slice of boiled egg to each one.
Now brush the edges of the dough with water.
Fold the doughs in two. Press the edges gently to seal and press with a fork.
Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.
Per serving: 100 gr app
Cal: 260.9 P: 14.2 F: 12.3 Cb: 25.7
EMPANADAS DE PINO WITH OAT FLOUR
4 portions
DOUGH
2 egg whites
120 gr whole oat flour
1 tsp guar gum
2 tsp olive oil
½ tsp sea salt
1 egg yolk to brush empanada
In a bowl place the egg whites, flour, guar gum, oil, salt and stir. Continue to form the dough with your hands. Form a ball and divide it into 4 even pieces.
Press a ball using your hands and then stretch with a rolling pin to leave a flat dough. Cut a circle using a 16 cm diameter saucer. Repeat with other 3 doughs. Set aside.
FILLING
1 tbsp olive oil
175 gr chopped onion
100 gr lean meat in small dices
½ tbsp cumin
½ tbsp paprika
½ tbsp oregano
pepper to taste
1tsp sea salt
4 olives
½ hard-boiled egg, sliced in 4 pieces
The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sautee until golden. Then add the meat and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.
ASSEMBLE
Preheat oven to 350º F.
Place 1-1 ½ tablespoon of filling on each dough, and flatten. Add one olive and ¼ boiled egg to each one.
Now brush the edges of the dough with the egg white (helps to seal).
Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.
Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.
Per serving
Cal: 257.3 P: 13.4 F: 11.9 Cb: 25.9
TURKEY MEATBALL AND ZUCCHINI SOUP
4 servings
MEATBALLS
700 gr ground turkey not too lean
1 egg
4 tbsp blanched oat flour
½ tsp sea salt
½ tsp onion powder
½ tsp garlic powder
¼ tsp cumin
½ tbsp olive oil
SOUP
½ onion diced
1 tbsp olive oil
2 cloves garlic minced
1 ½ l unsalted lean chicken bone broth
1 tsp oregano
1 tsp thyme
2 tsp sea salt
pepper to taste
400 gr zucchini noodles
1 cup chopped spinach
In a bowl, put the ground beef, egg, oat flour, salt, onion, garlic and cumin. Mix well and form the meatballs. In a frying pan heat the ghee and sauté the meatballs for a few minutes until golden brown. Set aside.
In a pot, heat the ghee, add the onion and garlic, and cook for a few minutes until soft. Add the chicken broth, oregano, thyme, salt, pepper and the meatballs. Cook over low heat for about 7 minutes and then add the noodles and spinach. Let cook 3 more minutes. Divide into and serve.
Per serving:
Cal: 330.4 P: 42.4 F: 15.6 Cb: 12
GERMAN MEATLOAF
6 servings
1 kilo lean ground meat
1 tbsp olive oil
½ finely chopped onion
2 eggs
2 tbsp mustard
2 tbsp oregano
2 tbsp paprika
1 tbsp coconut aminos
1 clove garlic finely chopped
½ tbsp cumin
2 tsp sea salt
pepper to taste
3 tbsp chopped cilantro
½ red bell pepper cut into sticks
½ carrot cut into sticks
5 hard-boiled eggs
SAUCE
2 tbsp Codigo tomato sauce
1 tbsp mustard
1 egg
Preheat oven to 350º F. Grease a baking dish with little olive oil.
In a frying pan, heat the oil and add onion and garlic. Cook until it begins to brown. Take off the heat.
In a large bowl add the ground beef, onion, eggs, mustard, oregano, paprika, coconut aminos, cumin, salt and pepper. Stir until well combined.
Place half of the meat in the pan in a rectangle-shape. Over this layer, fill with cilantro, spinach, bell pepper, carrot sticks and hard-boiled eggs lined up along the length.
With the rest of the meat, cover the filling, and press with your hands to close. In a small bowl, mix the tomato sauce, mustard, and egg. Brush the rmeat with this mixture.
Bake for 40 minutes or until golden on the surface. Remove and cool 10 minutes before slicing.
Per serving 160 gr app
Cal: 403.7 P: 56.4 F: 24.3 Cb: 7
ZUCCHINI AND CHICKEN PUDDING
4 portions
2 tbsp ghee or coconut oil
½ sliced large onion
½ diced red bell pepper
700 gr diced zucchinis
700 gr cooked and shredded chicken breast
3 eggs
1 tsp oregano
½ tsp cumin
½ tsp all spices
½ tsp garlic powder
1 tsp sea salt
pepper to taste
4 tbsp nutritional yeast
2 tbsp chopped cilantro
Preheat the oven to 350º F. Grease a baking dish with a little coconut oil.
In a large skillet, heat the ghee and sauté the onion for a few minutes, add bell pepper and continue sautéing. Add zucchini and seasonings. Cook for about 3 minutes. Remove from heat and let cool a little.
Now add the shredded chicken and eggs previously beaten with a fork. Stir to combine.
Transfer to the prepared pan and sprinkle nutritional yeast on top. Bake for 30-40 minutes. Remove from oven and let rest 10 minutes. When serving, add cilantro.
Per serving 250 gr app
Cal: 365.9 P: 62.1 F: 17.5 Cb: 10
CHICKEN THAI
4 portions
1 cup cilantro leaves
1 cup mint leaves
1 ½ cup fat-free, unsweetened plain yogurt
½ chopped onion
¼ chopped green chili pepper
½ tsp cinnamon
½ tsp turmeric
1 tsp cumin
½ tsp cardamom
½ tsp pepper
1 tsp garlic (paste, powdered or fresh)
1 tsp ginger (fresh or powdered)
¼ tsp cloves
½ tsp nutmeg
1 tsp sea salt
720 gr chicken breast in 3 cm cubes
2 tbsp olive oil
In a bowl add cilantro, mint, yogurt, onion, green chili, cinnamon, turmeric, cumin, cardamom, pepper, garlic, ginger, cloves, nutmeg and salt. Blend with an immersion blender until you get a smooth paste.
Put the chicken in a bowl, pour this pasta and mix until everything is well integrated. Cover and refrigerate for about 4 hours or overnight.
Heat the oil in a large skillet and cooked the chicken with all the paste for about 10 to 13 minutes, with lid, in low heat. If it is very dry add a little water.
Per serving 200 g app
Cal: 322.5 P: 65.8 F: 12.9 Cb: 6.2
ROASTED EGGPLANTS
4 portions
4 small to medium eggplants washed and halved lengthwise
½ tsp sea salt
2 tbsp olive oil
½ onion finely chopped
2 finely chopped garlic cloves
480 gr ground beef
1 tsp oregano
2 tsp parsley
½ tsp complete seasoning
1 tsp sea salt
pepper to taste
8 tbsp homemade tomato sauce
2 tbsp nutritional yeast
Preheat the oven to 400º F. Prepare a baking sheet with parchment paper.
Make cuts to each half of the eggplant with a knife (until you reach ½ cm from the skin), first along the length and then the width, like a grid. Place on the tray and sprinkle ½ teaspoon of salt. Bake for 20 to 30 minutes.
Remove from the oven and scoop out the pulp with a spoon, be careful with the peel. Chop the pulp and set aside.
In a large skillet heat the oil, add garlic and onion. Cook until golden brown. Now add the meat and oregano. Cook 5 minutes and add the eggplant pulp. Season with salt, pepper, and complete seasoning. Stir to combine. Cook a few minutes and remove from heat. Add parsley and stir.
Fill eggplants and add 1 tablespoon of tomato sauce to each half. Sprinkle nutritional yeast on top. Heat in oven for 20 minutes and grill 3-5 minutes.
Per serving
Cal: 401.5 P: 37.5 F: 17.2 Cb: 40.8
BOLOGNESE SAUCE
2 servings
1 tbsp olive oil
3 tbsp chopped onion
1 minced garlic clove
400 gr ground beef
½ tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
1 cup homemade tomato sauce (recipe in Recipe Book)
1 bay leaf
1 tbsp nutritional yeast
In a large skillet, add the oil and sauté the onion and garlic for about 3 minutes. Add the ground beef, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add tomato sauce and bay leaf, lower heat until cooked through, about 10 minutes.
Sprinkle with nutritional yeast and serve.
Per serving 250 gr
Cal: 398.8 P: 57.9 F: 23.3 Cb: 11.2
PALM HEART NOODLES WITH CHICKEN AND PESTO
2 servings
200 gr heart of palm noodles
1 cup cherry tomatoes
½ tbsp olive oil
320 gr cubed chicken breast
¼ tsp sea salt
pepper to taste
PESTO
1 cup fresh basil
1 cup spinach
1 clove of garlic
1 ½ tbsp olive oil
4 tbsp ricotta cheese
2 tbsp toasted almonds
¼ tsp sea salt
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
Add the basil, spinach, cheese, garlic, almonds and salt to a bowl. Process with the immersion blender. Slowly add the olive oil until the pesto has a smooth consistency. Set aside.
Add half a tablespoon of olive oil to a skillet over medium-high heat and sauté the chicken. Then add the tomatoes and cook until they start to burst, about 5 minutes. Add salt and pepper.
Heat the noodles, transfer to a bowl and add the chicken and tomato mixture. Then pour the pesto over them and serve.
Per serving: 250 gr
Cal: 418.8 P: 57.9 F: 24.6 Cb: 11
PALM HEART NOODLES WITH BOLOGNESE SAUCE
2 servings
200 gr heart of palm noodles
1 tbsp olive oil
3 tbsp chopped onion
1 minced garlic clove
320 gr ground beef
½ tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
1 cup homemade tomato sauce (recipe in Recipe Book)
1 bay leaf
1 tbsp nutritional yeast
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
In a large skillet, add the oil and sauté the onion and garlic for about 3 minutes. Add the ground beef, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add tomato sauce and bay leaf, lower heat until cooked through, about 10 minutes.
Heat the noodles, transfer to a bowl and pour the sauce over them. Sprinkle with nutritional yeast and serve.
Per serving 250 gr
Cal: 365.4 P: 49.2 F: 20 Cb: 15.7
CHICKEN MUSHROOM CREPES
2 servings
CREPES (recipe in Recipe Book: "Crepes" letter E)
5 egg whites
140 ml unsweetened almond milk
pinch of sea salt
coconut oil spray
FILLING
1 tbsp olive oil
2 tbsp onion finely chopped
240 gr chicken diced very small
¼ tsp cumin
¼ tsp complete seasoning
½ tsp sea salt
pepper to taste
50 gr sliced mushrooms
100 gr ricotta
1 tbsp fresh cilantro finely chopped
SAUCE
1 tbsp olive oil
50 gr sliced mushrooms
100 ml water
½ tsp thyme
¼ tsp sea salt
pepper to taste
To make the 4 large pancakes: In a bowl add the egg whites and beat by hand until combined. Add the milk, salt and stir. Let stand 5 minutes.
In a large nonstick pan, over medium heat, add a little coconut oil spray and add half a cup of the mixture and stir to distribute the batter. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off the heat and set aside. Repeat the same with the remaining 3 crepes.
Preheat the oven to 350º F. Spray a baking dish with a little olive oil.
In a pan, heat the oil and cook the onion until it begins to brown. Add chicken and seasonings: cumin, complete seasoning, salt and pepper, and cook for about 5 minutes. Add the mushrooms and cook a few more minutes. Remove from heat and drain all liquid (set apart). Finally add the ricotta.
Divide the mixture among the crepes and roll. Put them in the pan and set aside.
For the sauce, heat the oil in a pan and sauté the mushrooms until they begin to brown. Add liquid reserved and water to complete 100 ml, thyme, salt and pepper and cook for a few minutes. Transfer to a deep container and grind with an immersion blender. Pour over the crepes and garnish with cilantro to serve.
Per serving (2 pancakes)
Cal: 411.3 P: 55.1 F: 24.2 Cb: 4.3
AJI DE GALLINA - PERUVIAN DISH
4 servings
480 gr chicken breast
7 sticks of celery cut small
1 onion cut in quarter
2 yellow bell pepper quartered
250 gr carrots peeled in 3 parts
1 tsp cumin
½ tsp spice mix
2 tsp sea salt
pepper to taste
1 tbsp yellow chili paste or to taste
1 tbsp olive oil
¼ onion finely diced
1 sliced boiled egg
10 pitted olives
30 gr chopped unsalted peanuts
In a pot, cook the chicken with water, celery, onion, bell pepper, carrot and spices: cumin, spice mix, salt and pepper to taste, for about 20 minutes or until cooked.
Remove broth and set aside. Remove chicken and shred it with the help of a fork or your hands. Set aside.
Grind the vegetables with an immersion mixer until puree or paste. Add the chili paste and mix. Set aside.
Add the olive oil to a large skillet and cook the onion until it starts to brown. Add the shredded chicken, the vegetable paste and mix well. If it is too dry add the necessary broth to reach the desired consistency. Serve with egg slices and olives. Garnish with peanuts.
Per portion: 200 gr app
Cal: 281.9 P: 42.7 F: 11.2 Cb: 15