mexican black bean and beef chili…

 

mexican black bean and beef chili…

mexican black bean and beef chili…

I had two cans of black beans
1 can of rotel tomatoes
1 pack of ground beef
1 packet of taco seasoning
1 teaspoon of chili powder
1/3 cup of cilantro
1 cup of water
1 teaspoon of parsley
1 teaspoon of cumin
1/2 teaspoon of black pepper
1/2 teaspoon of cayenne pepper
1/2 teaspoon of thyme

Browned the ground beef on the stove..placed all the other items into the crock pot…once the ground beef was done browning…add it to the crock pot. Simmer until done…

Sample Shopping list

Here is a sample shopping list I found on a website….hope this gives you some ideas….

Slow carb Four Hour Body food shopping list:

• 12 cans Black Beans (19fl oz/540ml)
• 6 cans White Kidney Beans
• 6 cans Lentils
• 2 bags frozen mixed garden veg (750g/1.9 pounds) – green,white beans, baby carrots
• 2 bags frozen green beans (1kg/2.3 pounds)
• 1 cauliflower head
• 1 broccoli head
• 5 boxes of chopped spinach (300g)
• extra lean ground beef (500g/1.6lb)
• steak (500g/1.6lb)
• sliced turkey x4 250g = 1kg (2.3 lb)
• sliced ham x4 x250g = 1kg (2.3 lb)
• 1 block butter
• 2 packets (400g) turkey bacon – extra lean (just 1 g fat per slice)
• 3x 12 eggs
• 2x egg whites mini cartons
• lemon juice bottle
• frozen chicken breast
• frozen fish (salmon) fillets

• 2 large packets baby carrots
• zucchini
• lemon juice
• avocadoes
• lots of great spices and herbs

Chicken, Steak & Veggie Stir Fry

Chicken, Steak & Veggie Stir Fry

2 chicken breast cut in chunks
3 oz of steak cut in chunks
2 zucchini’s, cut in half then sliced
1/2 a head of cabbage
6 mushrooms sliced
1/2 onion, cut into wedges
1/2 cup soy sauce
1 T Chili garlic sauce (found on Asian isle)
2 cloves of garlic, grated

Heat pan until very hot, throw in chicken and steak (you can use either or, you don’t have to use both) When they are cooked through add in all veggies. In a small bowl combine soy sauce, chili sauce and garlic. When veggies are cooked remove from heat and add sauce.

Black Bean Chili

Black Bean Chili

Ingredients

• 2 tblsp. olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 3 garlic cloves, minced
• 1 lb. ground chuck
• 1 ½ cups beef broth or stock
• 1 tblsp. chili powder
• ¼ tsp. onion powder
• ¼ tsp. red pepper flakes
• 1 tsp. ground cumin
• ½ tsp. paprika
• 1 tsp. dried oregano
• 1 tsp. salt
• ½ tsp. ground black pepper
• 2 cans diced tomatoes, undrained
• 1 can tomato paste
• 2 cans black beans, drained and rinsed
• Garnishes: chopped fresh cilantro

Instructions

1. Place a large saucepan or skillet over medium-high heat.
2. Add the olive oil, onion, bell pepper, garlic and ground chuck.
3. Cook, stirring, until ground beef is browned.
4. Drain well and return mixture to the pan.
5. Add the broth and next 11 ingredients (broth through beans).
6. Bring to a boil, reduce the heat to a simmer and cook 15-20 minutes or until slightly thickened. Stir occasionally while simmering.
7. To serve, ladle chili into bowls. Top with cilantro.

Faux Shrimp Fried “Rice”

 “Rice” made from cauliflower. 

Serves 1-2. 

• 1/2 head cauliflower
• 1/4 lb. shrimp
• Olive oil
• Juice from half a lime
• 2 Tbsp Gluten free soy sauce
• Cajun Spices (paprika, cayenne, garlic all to taste) 
• 2 large carrots
• 1/2 white onion
• Green onions for garnish

Peel shrimp and place in a bowl along with 1 Tbsp olive oil, juice from 1/4th of a lime, 1 Tbsp soy sauce, cajun spices, salt and pepper. Mix well and allow to marinate. 

Break up cauliflower head into florets and place into food processor. Pulse food processor 10-15 times for 1-2 seconds each until cauliflower is all broken up into tiny “rice” granules. Place “rice” into microwave safe bowl and microwave for 1 minute. This preps it to be stir fried without turning mushy. 

Heat pan with 1 Tbsp olive oil and add diced onion and diced carrots. Allow to cook and soften for 5-7 minutes. Add in shrimp, cooking on each side 2 minutes (if shrimp are not pre cooked they may take longer). 

Finally add in cauliflower, 1 Tbsp soy sauce, and  cajun spices and stir continuously until everything is well mixed and heated through.  Add salt and pepper to taste. 

Squeeze fresh lime and garnish with green onions or cilantro. 

Beef, Bean and Cabbage soup

What you need:

1/2 head cabbage sliced

4-6 medium carrots, peeled and diced

1 small yellow onion, chopped

1/2 bunch celery chopped, top leaves included (these have the best celery flavor!!)

1 clove garlic

1- 1/2 lbs of stew meat

1 can of beans of your choice (optional)

3 qts beef stock, plus 1 cup

1 tsp dried rubbed sage

1 tsp dried thyme

2 tsp parsley

1 bay leaf

3 tbsp butter

What you do:

Put the cabbage, butter and 1 c. beef stock in the crockpot on high. Let cook to softness for around an hour.

Then, saute the top leaves of the celery along with 2 tbsp chopped onion, garlic, sage, thyme, and parsley in some butter in a saucepan. Cook on medium until soft.

Add this mixture, the rest of the stock and the chopped carrots and celery into the crockpot.

At this point, you can sear your meat. I use a cast iron skillet for this and it’s perfect. Your meat should be room temperature, not super cold. This is because it will lower the temp of the pan if too cold and not create that searing effect you want. You also don’t want to do all of your meat at once; do them in batched. Sear about 30 seconds per side just to get a browning on the meat. You don’t need to worry about cooking it through because it’s going in the pot.

Once all your meat is seared, add it to the pot. Cook 4-6 hours.

If you choose to add the beans, add them into the pot right before serving. They don’t need to cook, just be warmed up. Cooking them too long will cause them to fall apart.

The meat comes out tender and delicious.

Common Meals

Some sample meals that I’ve enjoyed since starting the diet:

Common Breakfast choices:

• 2 Egg whites, Fresh Spinach, Beans (usually Great Northern or black beans, rinsed and drained from can) maybe add some salsa
•  Breakfast Sausage or bacon,Spinach and eggs scrambled
• Whey Protein shake in Almond Milk or water

Common Lunch choices:

• Mixed greens salad with variety of fresh veggies, Chicken and beans or lentils. Dressing of oil and vinegar.
• “Burrito Bowl” made with black beans, fresh veggies (or cooked, frozen vegetables), Chicken, and salsa.
• 5 Bean Vegetable Soup

Common Dinner Choices:

• Omelets with vegetables
• Taco Salad
• Chicken,Roasted Vegetables and Lentils

Thats just a few…will add more soon!!!