MEAT & POULTRY

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

CHICKEN MUSHROOM TART

6 servings

DOUGH

150 gr whole oats flour

¼ tsp sea salt

40 ml hot water

2 tbsp olive oil

1 beaten egg

FILLING

2 tbsp olive oil

¾ onion, chopped

720 gr small-cubed chicken breast

1 tsp cumin

2 tsp thyme

1 tsp complete seasoning

2 tsp sea salt divided

pepper to taste

200 gr sliced mushrooms

4 eggs

¼ cup almond milk

1 tbsp nutritional yeast

2 tbsp chopped cilantro

Preheat oven to 355º F.

In a bowl mix the flour and salt. Add the egg, oil, and hot water. With your hands form the dough. Let the dough rest for 15 minutes.

Cover with dough a 9-inch-diameter tart pan with removable bottom previously greased with a little olive oil. Prick dough with a fork. Bake for 5 minutes and set aside.

In a large skillet, heat the oil and cook the onion until it begins to brown. Add chicken and seasonings: cumin, thyme, complete seasoning, 1 teaspoon salt and pepper. Cook a few minutes and add the mushrooms. Cook a 2 more minutes. Set aside.

In a bowl beat the eggs. Add the almond milk, cilantro, the remaining teaspoon of salt and pepper to taste. Add the onion and chicken mixture and stir to combine.

Pour the mixture over the dough, sprinkle with nutritional yeast and bake for 20 minutes.

Remove from oven and let it rest for 10 minutes before unmolding. When serving, garnish with cilantro.

Per serving

Cal: 379.7 P: 47.4 F: 19.2 Cb: 18.4

QUICK BROCCOLI AND CHICKEN PUDDING

6 servings

450 gr broccoli florets cooked al dente

720 gr chicken breast cooked and shredded or in small cubes

200 gr unsweetened fat-free plain Greek yogurt

4 beaten eggs

2 tsp sea salt

seasonings to taste

Preheat the oven to 350º F. Grease a baking dish with little olive oil.

In a large bowl, mix the broccoli, chicken, yogurt, eggs, salt and seasonings of your choice: pepper, oregano, cumin, etc.

Pour into the baking dish and bake for 20 minutes or until hot.

Per portion
Cal: 244.9 P: 46.9 F: 8.4 Cb: 5.4

TURKEY AND SWEET POTATO FINGERS

2 servings

230 gr lean ground turkey

125 finely grated raw sweet potato

1 tbsp coconut oil

1 tbsp coconut flour

1 green onion, finely chopped

½ tsp garlic powder

½ tsp onion powder

¼ tsp complete seasoning

½ tsp sea salt

pepper to taste

Preheat oven to 400º F and line a baking sheet with parchment paper.

In a bowl add the ground turkey, grated sweet potato, oil, flour, green onion and seasonings: garlic, onion, complete seasoning, salt and pepper. Stir until combined.

With your hands, form the fingers of about 5 cm long (14 approx.) And place them in the baking sheet.

Bake for about 20 minutes. Remove from the oven, wait to cool 5 minutes and serve.

Per portion

Cal: 231.1 P: 26.6 F: 11.2 Cb: 13

ROASTED THYMED-CHICKEN

2 servings

350 gr chicken breast

juice of 2 lemons

2 tbsp coco aminos

2 tbsp thyme

1 tbsp olive oil

1 tsp sea salt

Preheat the oven to 400º F. Grease a little coconut oil to a baking dish.

Place chicken in a plastic bag with lemon juice, coco aminos and thyme. Chill 2 hours. Remove from fridge and pour juices in the baking dish. Set aside.

Heat the oil in a skillet and brown the chicken on both sides.

Transfer chicken to baking dish and salt. Bake for 40 minutes. Remove from oven and serve.

Per serving 140 gr

Cal: 276.8 P: 54.3 F: 12.6 Cb: 6

ROASTED CHICKEN WITH BARBECUE SAUCE

2 servings

350 gr chicken breast

SAUCE

¼ kg peeled ripe plum tomatoes

½ tbsp olive oil

¼ onion, finely chopped

½ minced garlic clove (or to taste)

1 tsp sea salt

pepper to taste

½ tbsp stevia powder or to taste

1½ tbsp vinegar

2 tsp smoked paprika

1/8 tsp cloves

½ tsp cumin

½ tsp red chili pepper in sauce (optional)

1 tbsp coconut aminos

¼ tsp garlic powder

½ tsp mustard powder

2 tbsp liquid smoke or to taste

Place tomatoes, oil, onion and garlic in a saucepan and puree them with an immersion blender. Add salt and pepper. Cook semi covered over low heat for 45 minutes, stirring occasionally. It should be thick.

Now add the rest of the ingredients and stir to combine. Cook over medium heat, when it starts to boil, lower the heat and cook 5 minutes. Set aside.

Preheat the oven to 400º F.

Place chicken in a baking dish greased with olive oil, and pour the barbecue sauce, mixing well. Bake for 40-50 minutes. Remove from oven and serve with the sauce left in the baking dish.

Per serving 180 gr

Cal: 273.9 P: 55.3 F: 9.4 Cb: 9.4

APPETIZER BOARD

Prepare a delicious appetizer board to share with the family. There are a wide variety of foods that you can put:

green stuffed olives

black olives

almonds

walnuts

radishes in slices

washed artichoke bottoms

washed pickles

washed palm hearts

jarred red bell pepper

carrot sticks

bell pepper sticks

sliced cucumber

cherry tomatoes

hard boiled eggs halved

hard quail eggs

smoked salmon

sardines

turkey ham

meatballs

diced roast chicken

shrimps

strawberries

guacamole sauce

yogurt and cilantro sauce

chickpea hummus

wholewheat bread

whole wheat pita

whole wheat tortillas

CREPE CAKE

8 servings

CREPES

5 eggs

300 ml unsweetened almond milk

62 gr whole oat flour

½ tsp sea salt

coconut oil spray

FILLING

500 gr yogurt

1 ¼ tsp sea salt divided

3 tbsp chopped chives

2 ground ripe avocados

1 cup chopped lettuce

1 cup grated carrot

3 tomatoes in small cubes

3 tbsp chopped onion

4 sliced palm hearts

300 gr chicken breast cooked and chopped

2 tsp sea salt

pepper to taste

3 hard-boiled eggs, ground with a fork

4 cherry tomatoes

In a bowl add the eggs and beat by hand until they are a little frothy. Add the milk and then flour and salt integrating well. Let stand 5 minutes.

In a large, nonstick skillet, over medium heat, add a little coconut oil spray and add half a cup of mixture and stir to distribute. 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 reserve. Repeat the same with the rest of the mixture. Set aside.

In a bowl mix the yogurt with the chives, 1 teaspoon of salt and pepper to taste. Set aside. Mix the tomato with the onion and season with ¼ teaspoon of salt and pepper to taste. Set aside.

To assemble the cake, use a large round base plate. Put a crepe and spread with yogurt sauce and fill with hearts of palm. Put another pancake, spread the yogurt sauce and fill with chicken breast. Add another crepe and spread the avocado. Continue with the rest, adding first a layer of yogurt sauce and then the filling, until finished. On the last crepe, spread the yogurt sauce and garnish with the ground egg and cherry tomatoes.

Refrigerate until serving time.

Per portion:

Cal: 336.5 P: 28.7 F: 13.7 Cb: 22.4

CHICKEN FAJITAS

FAJITAS DE POLLO
4 portions

480 gr chicken breast
½ tsp cumin
1 tsp paprika
juice of ½ lemon
½ tsp sea salt
pepper to taste
½ onion in julienne
2 tbsp olive oil divided
½ green bell pepper in strips
½ red bell pepper in strips
½ yellow bell pepper in strips
2 tbsp chopped cilantro
4 small/medium whole wheat tortillas
1 mashed avocado
2 tbsp sour cream

Cut the chicken into small strips. Place the chicken in a bowl and add the cumin, paprika, lemon juice, salt and pepper. Let it marinate for about 10 minutes.

In a large skillet, heat 1 tablespoon of olive oil and sauté the chicken until golden, about 8 to 10 minutes. Take out and reserve.

Add the remaining tablespoon of olive oil to the same pan and cook the onion and bell peppers until soft, about 8 minutes. Bring back the chicken to the pan, add the cilantro and stir to combine.

Arrange the fajitas with the mixture of chicken, avocado and sour cream on hot tortillas.

Per serving (1 fajita)
Cal: 431.1 P: 42.2 F: 20 Cb: 19.7

KUNG PAO CHICKEN

2 servings

3 tbsp rice or balsamic vinegar

2 tbsp coconut aminos

1 tbsp olive oil

2 tbsp water

1 tsp chili pepper in sauce

1 tsp sea salt

pepper to taste

1 tbsp olive oil

350 gr chicken breast in 1-inch strips

2 tbsp grated ginger

1 clove garlic minced

¼ red bell pepper in cube

3 green onions white part chopped and stems in pieces

2 cups broccoli florets

1 tbsp chopped unsalted peanuts

In a small bowl add vinegar, coconut aminos, oil, water, chili peper, salt, and pepper. Stir to combine the sauce and set aside.

Heat the oil in a skillet and brown the chicken. Set aside. Add the white part of the green onions, ginger and garlic and sauté for about 2 minutes. Add the bell pepper and cook 2 minutes. Add chicken, the sauce and broccoli. Cook for a few minutes until the broccoli is al dente. At last minute add chopped stems of the green onions. If you see that is needed more liquid you can add a little water. Remove from heat and serve immediately and garnish with peanuts.

Per serving 200 gr

Cal: 412 P: 58.7 F: 22.3 Cb: 13.5

CABBAGE AND BEEF ROLLS

2 servings

1 cabbage
1 tbsp ghee or coconut oil
½ chopped onion
240 gr ground meat
1 tsp cumin
½ tsp garlic powder
2 tsp sea salt
pepper to taste
1 tsp oregano
½ and ½ cup homemade tomato sauce
2 tsp nutritional yeast

Cut into the base of the cabbage so that the leaves are detached. Take the cabbage to a pot of boiling water and cook for about 5 minutes, the leaves will begin to loosen. With the help of a tweezers and a wooden spoon, turn the cabbage and remove the leaves that are released. You need about 6 to 8 leaves. Drain and spread over the counter. Set aside. (You can use grape leaves instead of cabbage leaves).

Add the ghee to a pan and sauté the onion, when it begins to brown add the meat and seasonings: salt, pepper, cumin, oregano and garlic. Stir and add 1/4 cup of tomato sauce. Cook for about 5 minutes.

Preheat the oven to 400º F.

Spread evenly the filling between the cabbage leaves and roll.

In a baking dish add the remaining tomato sauce and place the rolls on top. Sprinkle the nutritional yeast on top and bake for 10 minutes to heat.

Per portion
Cal: 291.2 P: 35.1 F: 16.5 Cb: 10.8

EGGPLANT CASSEROLE

2 servings

1 tbsp ghee or coconut oil
¾ onion cut in julienne
250 gr ground chicken
2 tsp sea salt
pepper to taste
1 tsp cumin
2 tsp oregano
½ tsp garlic powder
300 gr unpeeled cubed eggplant
1 cup homemade tomato sauce
1 tbsp nutritional yeast
1 tbsp chopped cilantro

Preheat oven to 400º F.

In a pot add ghee and sauté the onion for 3 minutes. Set aside. In the same pot add the ground chicken and cook a few minutes to golden. Add the sautee onion and salt, pepper, cumin, oregano, garlic and cook. Add the eggplant and tomato sauce, stir to combine and cook 5 minutes.

Pour the eggplant mixture in a baking dish. Sprinkle with nutritional yeast and place in the oven for 10 minutes or until hot.

Garnish with cilantro.

Per serving:
Cal: 296.2 P: 39.4 F: 12.8 Cb: 12.3

MOROCCAN CHICKEN

2 servings

350 gr chicken breast

¼ cup fat-free, unsalted chicken broth

2 tbsp olive oil

juice of 1 lemon

1 tbsp cinnamon

1 tbsp oregano

1 tbsp dill

pepper to taste

½ tbsp paprika

1 tbsp rosemary

1 tsp cumin

1 tsp tarragon

1 tsp cardamom

1 tsp thyme

1 tsp sage

2 tsp sea salt

Place the chicken in an airtight bag. In a small bowl add all the seasonings in the quantities you like, (you can add more or less as you want). Add lemon juice, chicken broth and oil. Mix and pour to bag. Close and move so that everything is well combined. Put in the refrigerator for at least 1 hour.

Preheat the oven to 430º F.

Grease a baking dish with olive oil, place the chicken with all the juice from the bag. Bake for 30 minutes, basting with the juices every 10 minutes. Add water if dry.

Per portion: 140 gr

Cal: 309 P: 54.5 F: 19.1 Cb: 0

ROAST BEEF

8 servings

1 kilo new york steak
3 tbsp apple cider vinegar
3 tbsp ghee melted
2 tbsp dijon mustard
1 tsp cumin
pepper to taste
2 tsp sea salt
½ cup water
6-8 rosemary sprigs

In a small bowl add the vinegar, ghee, mustard, cumin and pepper to taste. Stir and pour into a large ziploc bag. Add the meat and move to impregnate well. Refrigerate at least 6 hours or overnight, stirring occasionally.

Preheat the oven to 480º F.

Take the meat out of the refrigerator 45 minutes before cooking. Meanwhile, place the rosemary in the bottom of a baking dish. Put the meat on top and add the salt.

Pour in all the liquid from the bag that was left from the marinade, and the water.

Bake for 20 minutes (it is red in the center). You can leave it a little longer if you like it more cooked.

Remove from the oven and let it rest for 10 minutes.
Cut the meat into thin slices and collect the juices in a sauce bowl. Garnish with sprigs of rosemary.

Per serving:
Cal: 233.3 P: 35 F: 15.1 Cb: 1.4

TURKEY BREAST STUFFED WITH SPINACH AND FETA CHEESE

Pechuga de pavo rellena con espinaca y queso feta

6 servings

170 gr baby spinach
3 tsp olive oil
5 tbsp finely chopped shallots
1 minced garlic clove
2 tsp sea salt
60 gr crumbled feta cheese
½ tsp oregano
pepper to taste
1 boneless turkey breast (750 gr)
¾ cup chicken broth defatted and unsalted
1-2 sprigs of oregano to decorate

Place the spinach in a pot and boil in little water for about 3 minutes or until soft. Take out and drain in a colander.

Put 1 tsp of oil in a small pan and sauté 2 tablespoons of shallots and the garlic. Place the shallots and spinach in a bowl, add feta cheese, oregano, ½ tsp salt, pepper to taste. Mix well and set aside.

Slice the breast horizontally, like a book. Cover in plastic wrap and beat with the mallet until is 1 or 1 ½ cm. Place the spinach filling leaving a free edge. Roll the breast from the narrow side and tie it up. Rub it with the remaining ½ tsp salt and pepper to taste.

Preheat the oven to 325 ° F.

In a large skillet add the remaining 2 tsp oil and cook the breast until golden brown on all sides. Transfer to a baking dish. Add the remaining 3 tbsp shallots and the chicken broth. Cover the pan with aluminum foil and bake for 40 minutes or until inserting a thermometer in the thickest part registers 170° F. Remove from oven and let it rest for 10 minutes. Collect the juices from the baking dish.

Take out the string and cut turkey into 6 pieces, serve with juice and garnish with the oregano sprigs.

Per serving:
Cal: 233.4 P: 34.8 F: 9.6 Cb: 8.3

BEEF AND BROCCOLI CURRY

2 servings

1 tbsp ghee or coconut oil, divided

300 gr lean beef in strips

½ chopped onion

2 minced garlic cloves

1 tbsp grated ginger

1 tbsp curry or to taste

150 gr small florets of broccoli

¼ red bell pepper in strips

2 tsp sea salt

1 tbsp lemon zest

¼ cup unsweetened coconut milk

¼ cup water or bone broth

1 tbsp whole unsalted peanuts

In a skillet, heat ½ tablespoon of ghee and brown the meat on all sides. Set aside.

Then add the remaining ghee and sauté the onion, garlic, and ginger until it begins to brown. Add the curry and continue to sauté until the aroma is released.

Now add the meat and the broccoli, bell pepper, salt, coconut milk and water, and cook for about 7 minutes. Add the lemon zest and cook a few more minutes over low heat.

When serving garnish with peanuts.

Cal: 369.5 P: 44.9 F: 22.2 Cb: 10.2