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MEAT & POULTRY

BEEF STEW IN PRESSURE COOKER
CARNE ESTOFADA EN OLLA A PRESION
4 servings

1/2 kg stew meat
1 onion, julienned
1 carrot, sliced
½ green or red pepper, diced
½ cup chopped green beans
½-1 sweet potato (according to size) in large cubes
2 tablespoons coconut or avocado oil or ghee
2 garlic cloves (optional)
paprika to taste
2 tsp salt
pepper to taste
cumin
oregano
1 ½-2 cups bone broth

Add the oil to the pressure cooker and sauté the onion and garlic, when it is soft add the meat, the seasonings and brown. Then add the vegetables and bone broth until the meat is covered half or three quarters. Stir well and close the pot, once it boils strongly, lower the heat and cook for 20 to 25 minutes. When the time is up, remove from the heat and wait for the pressure to drop completely to open the lid. Transfer the stew to a serving bowl.
SAUTEED CHICKEN
Pollo salteado
4 servings

½ kg diced chicken breast
1 ½ red onion cut in wedges
½ green or red bell pepper in strips
1 tomato in wedges
1 or 2 cloves minced garlic
1 tbsp coconut or avocado oil
2 tbsp coconut aminos (healthy soy sauce alternative)
pinch of sea salt
pepper to taste
1 tsp vinegar
1 tbsp chopped cilantro for garnish

Sauté in 1/2 tablespoon of oil the chicken with salt and pepper, when golden remove from heat and set aside.

Sauté the onion and pepper in ½ tablespoon of oil, add salt and pepper, should be firm. Add the vinegar and 1 tablespoon of aminos, and stir well.

Add chicken and the remaining tablespoon of aminos, and combine. Turn off the heat and add  tomato. When serving, garnish with cilantro on top.

Per serving
C: 214.5         P: 39.7          F: 8.0        Cb: 7.6
MEATBALLS
ALBONDIGAS
4 – 6 servings

½ kg lean ground beef
½ onion
1 carrot
½ green pepper
2 tbsp whole oats
2 eggs
garlic
oregano
cumin
1 tsp sea salt
olive oil spray

In a large bowl place the ground meat. Add to a blender onion, carrot, paprika, oat and eggs, then blend. Transfer this mixture to the bowl and mix well. Add the seasonings. Assemble the meatballs and cook in a pan with a pinch of olive oil, moving them to golden brown on all sides.

Eat with a homemade tomato sauce, without preservatives.

CHICKEN, STRAWBERRY AND POPPY SEED SALAD
ENSALADA DE POLLO FRUTILLA Y AMAPOLA
4 Servings

2 cups cooked chicken breast, diced
1/2 cup sliced strawberries
1/4 cup chopped red onion
1/4 cup diced celery
1/4 cup sliced almonds, toasted
2 tablespoons chopped fresh basil
1/3 cup cilantro sauce
1 tablespoons lemon juice
1 teaspoon poppy seeds
pinch of salt
pepper to taste
lettuce leaves

In a medium bowl, combine chicken, strawberries, onion, celery and basil.
In a small bowl, mix the cilantro sauce, lemon juice and poppy seeds. Stir gently in the chicken mixture. Add salt and pepper.
Place the chicken salad on a lettuce leaf over a plate or on a bed of green leaves over a serving bowl, and garnish with toasted almonds.

To toast almonds: place almonds in a small pan over medium heat. Toast until slightly browned tossing occasionally. This only takes a few minutes so watch closely.
CHICKEN FIERRITOS

FIERRITOS DE POLLO

2 servings

250 grams of chicken or meat
8 pieces of red pepper
8 pieces of onion
8 cherry tomatoes
8 broccoli florets
8 slices of zucchini or sweet potato
8 mushrooms
Pinch of salt
Pinch of olive oil spray
4 fierritos

Thread in each fierrito:

zucchini-chicken-red pepper-onion-mushroom-broccoli-tomato-chicken-zucchini-red pepper-onion-mushroom-broccoli-chicken-tomato

Once the 4 fierritos are set, add a pinch of salt and a pinch of spray oil. Put them on the grill and turn them until the chicken is cooked and the vegetables are roasted.

CHICKEN AND VEGETABLES CHOP SUEY
CHAPSUI DE POLLO Y VERDURAS
8 servings

2 diced chicken breasts
1 cauliflower
1 diced onion
1 diced green pepper
1 diced red pepper
½ or 1 broccoli florets
150 grs mushrooms
1 diced carrot
150 grams of soybean sprouts
grated ginger to taste
1 minced garlic clove
1 pinch of salt
pepper to taste
1 tbsp olive oil
2 eggs

Cut the cauliflower in florets and place in a food processor. Process in 1-second pulses until completely broken down into rice-sized granules.

In a pan with olive oil add the onion and sauté for 4 minutes. Add the ginger, garlic and sauté a few minutes. Add the chicken and sauté until the chicken is cooked, about 10 minutes.
Then add the peppers and sauté 2 more minutes. Add the soybean sprouts and cauliflower, sauté another 3 minutes. Add the eggs and cook 3 more minutes or until the eggs is cooked. Serve hot.
STEWED MEAT
CARNE ESTOFADA
2 servings

1 lb. lean beef for stew
1 sliced onion
1 chopped celery stick
½ small red bell pepper in strips
1 chopped tomato
oregano
cumin
all spice
1 cup water
1 tsp sea salt
ground black pepper

Cut the meat into pieces or strips and place in a pot, add the onion, bell pepper, celery and tomato. Mix in water and spices, a pinch of salt and ground pepper.
Cover the pot and let it cook over low heat for as long as necessary. The meat should be super soft and a very thick sauce should be formed. If necessary add more water. It may take about an hour.
LEMON CHICKEN BREAST

Pechuga de pollo al limón
2 servings

2 chicken breasts
1 tsp tarragon (or dill)
½ tsp basil (or rosemary)
juice of 1 or 2 lemons
little olive oil
pinch of sea salt
pepper to taste

If the breasts are very thick open them in two with a knife and place in a dish.

Add tarragon, basil, salt, pepper on both sides and pour over the lemon juice. Cover with plastic film and refrigerate about 20 minutes.

Spray a little olive oil to a nonstick skillet over high heat. Place chicken breasts and seal them on both sides. Then lower the heat to medium and cook about 8 minutes per side or until cooked. Remove and serve immediately.

TURKEY BREAST WITH HERBS AND ALMONDS
Pechuga de pavo con hierbas y almendras
2 servings

2 pieces of skinless boneless turkey breast 
½ halved onion 
½ red bell pepper 
2 bay leaves
1 tsp pepper
¼ cup white wine vinegar (or apple vinegar)
Dressing:
1 tbsp lemon juice
1 tbsp balsamic vinegar
little olive oil
pinch of sea salt
lemon zest
1 tsp washed capers
1 tsp finely chopped parsley
1 tsp thinly sliced chives
1 tsp toasted laminated almonds

Put the turkey in a pot covered with water. Add onion, bell pepper, bay leaves, pepper and vinegar. Cook over low heat until meat is cooked (to check if the turkey is cooked, open the meat a little with the knife and check is not pink).

Mix all ingredients of dressing (except the almonds) in a bowl. Set aside.

Remove the turkey from pot and pour the dressing on top of turkey. Sprinkle with the almonds and serve.

Per serving 100 gr
Cal: 177.5   P: 22.9     F: 9.2 Cb: 4.3

MUSTARD CHICKEN
Pollo a la mostaza
2 servings

2 skinless thighs
mustard
thyme
oregano
pinch of sea alt
pepper to taste

Spray a little olive oil to a baking dish. Rub the thighs with spices: thyme, oregano, pinch of salt, pepper and abundant mustard and place them in a baking dish. Cover and refrigerate for 30 minutes to 1 hour letting the thighs absorb the flavors.

Bake in preheated oven at 430º F for 20 minutes. Now add a little more mustard on top of the chicken and lower the oven to 390º F and let cook 20 more minutes, or until chicken is golden brown.
Remove from the oven, let rest a few minutes and serve with juices on top.
OREGANO CHICKEN
Pollo al orégano
2 servings

2 skinless thighs (or chicken breasts)
1 small lemon (juice and zest)
3 tsp oregano
½ minced garlic clove (optional)
little olive oil
pinch of sea salt
pepper to taste

Preheat oven to 430° F.

Remove fat from thighs.
In a small bowl combine lemon zest and juice, add oregano, garlic, pinch of salt and ground pepper. Stir until mixed. Add this mixture to an airtight bag with the thighs and marinate refrigerated for about 30 minutes.

Spray a little olive oil to a baking dish and place the thighs with all the juice from the bag with the bone up if you used thighs. Cover with aluminum foil and bake for 20 minutes. Turn thighs and baste with juices.
Reduce the temperature to 390° F, remove the aluminum foil and cook for about 30 minutes, basting the juices every 10 minutes. Remove from oven, let rest a few minutes and serve.

(If desired you can do the breasts, drained previously, on the grill or nonstick skillet over medium-high heat, until they are well cooked, about 5 minutes per side.)
CHICKEN WITH MUSHROOMS

2 servings

500 gr chicken breast
½ cup sliced mushrooms
1 tbsp chopped onion
100 ml water
½ finely chopped garlic clove
pepper to taste
pinch of sea salt

Cut breast into strips and season with pepper. Spray a little olive oil to a nonstick skillet and add onion, garlic, chicken and mushrooms. Stir frequently, when golden add water and salt. Cook over medium heat until almost liquid evaporates. Serve immediately. You might garnish with a little chopped cilantro.
POT BARBECUE CHICKEN
Pollo barbecue a la olla
2 servings

2 chicken breasts (or 2 skinless thighs)
½ cup sugarless barbecue sauce
½ tsp oregano (or rosemary, thyme, basil)
½ minced garlic clove
complete seasoning to taste
pinch of sea salt
pepper to taste
1 cup water

Place chicken in a nonstick pot, add water, barbecue sauce, oregano, garlic, all spice, pinch of salt and ground pepper. Stir and reduce heat after start to boil. Cover the pot and cook for about 45 minutes stirring occasionally. Add more water if necessary.
Place chicken on a cutting board and shred with a fork. Add more barbecue sauce if a little dry. Mix well and serve.
LETTUCE BURGER
Hamburguesa envuelta en lechuga
1 serving

1 homemade hamburger
iceberg ball lettuce leaves
2 tomato slices
1 red onion slice
1 teaspoon mustard
pinch of salt

Roast burger in oven or grill.
Wrap hamburger with lettuce and fill with tomato, onion, mustard and salt.
BURGERS

2 servings

400 gr lean ground beef
½ chopped onion
½ chopped celery stick
½ grated carrot
½ cup chopped bell pepper
2 tbsp chopped fresh cilantro
1 egg
ground cumin
all spice
oregano
pinch of salt
ground pepper

In a mixing bowl place meat, onion, egg, celery, carrot, bell pepper, cilantro, cumin, oregano, pinch of salt and ground pepper (if burgers are too soft add a bit of whole oats).
Mix until well combined. Shape mixture into two even round flat patties. Grill or bake.
Heat the grill and cook for about 5 minutes per side or until golden brown. You can also use the upper part of the oven, about 5 minutes per side.
TURKEY HAMBURGERS

2 servings

400 gr ground turkey
¼ chopped onion
2 tbsp chopped fresh cilantro leaves
1 egg
cumin
complete seasoning
oregano
pinch of  sea salt
ground black pepper

In a mixing bowl combine the turkey, onion, egg, cilantro, oat, cumin, oregano, pinch of salt and ground pepper. Using your hands, mix everything together until they are well combined. Shape mixture into two even round flat patties (if patties can´t shape you can add a bit of whole oats). Grill or place on a baking dish and bake at 350ºF in preheated oven for about 30 minutes.
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