Better Beef Stew
This dish is loaded with flavor that gets even better after a day or two in the fridge. Feel free to add or change up the vegetables listed here to customize it for your family.
Serves 8
Ingredients
- 2 pounds beef chuck, cut into 1 inch pieces
- 1 tablespoon coconut oil
- 6 medium carrots, cut into ½ inch pieces
- 6 celery stalks, cut into ½ inch pieces
- 2 medium onions, chopped
- 3 cloves garlic, minced
- ½ cup tomato paste
- 1 teaspoon shiitake or porcini mushroom powder
- 8 cups chicken stock
- 2 russet potatoes or turnips, peeled and cut into ¾ inch pieces
- 2 teaspoons dried thyme
- 2 bay leaves
- ¼ teaspoon pepper
- 1 teaspoon salt or to taste
- 2 cups green beans
Directions
- Melt the coconut oil in a large Dutch oven* over medium heat. Pat the meat dry, then add the meat in a single layer, turning to brown all sides. Remove to a plate and set aside.
- Add the carrots, celery, and onion to the pot and sauté for 2 minutes. Add the garlic and sauté for an additional minute.
- Stir in the tomato paste and mushroom powder until the vegetables are well-coated. Return the meat to the pot.
- Pour in the stock and bring to a boil.
- Reduce the heat to medium-low and add the potatoes/turnips, thyme, and bay leaves. Simmer for 2 hours or until meat is tender, stirring occasionally.
- Season with salt and pepper to taste. Add the green beans and simmer for another 10 minutes.
- Discard the bay leaves and serve or pack in an airtight container and store in the refrigerator for up to five
* You can also transfer the stew to a crockpot after Step 4 and cook on high for 6 hours or on low for 10 hours.
Per serving: Calories 377; Total Fat 13g; Carbs 30.5g; Protein 34g; Sodium 1356mg; Sugar 10g
Chipotle Turkey Chili
Here’s a new twist on a familiar winter staple. This hearty paleo-, Whole30-, and keto-friendly chili substitutes nutrient-rich sweet potato for the beans. Serve with sliced avocado and minced cilantro.
Serves 8
Ingredients
- 2 pounds ground turkey
- 2 tablespoons coconut oil
- 1 large onion, diced
- 6 cloves garlic, minced
- 2 4-oz can diced green chili
- 2 28-oz cans fire-roasted diced tomatoes
- 2 medium sweet potatoes, peeled and cut into ½ inch cubes
- 4 cups chicken broth
- 1 tablespoon chili powder (or more to taste)
- 2 teaspoons dried oregano
- 1 tablespoon ground cumin
- ½ to 1 teaspoon ground chipotle powder
- Salt and pepper to taste
Directions
- Melt the coconut oil in a large Dutch oven over medium-high heat. Add the turkey and brown for 5 minutes, breaking up the chunks with a wooden spoon.
- Add the onions and garlic, cooking until the onions are translucent.
- Stir in the canned chilies and tomatoes. Add the remaining ingredients, stirring to combine, and bring to a boil.
- Reduce the heat to medium-low and simmer, uncovered, for 30 minutes or until the sweet potatoes are tender. Serve immediately or store in the refrigerator up to five days.
Per serving: Calories 315; Total Fat 12g; Carbs 17g; Protein 24g; Sodium 525mg; Sugar 9g
Dijon Chicken and Veggie Packets
These chicken and veggie foil packets are an easy way to serve a delicious, nourishing meal fast. Bonus: Because everything is tucked into the packets, cleanup is a breeze!
Serves 4
Ingredients
- 4 boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 6 cloves garlic, minced
- Salt and pepper, to taste
- 2 tablespoons Dijon mustard
- 2 teaspoons dried tarragon
- 4 medium zucchini, sliced
- 1 pound cherry tomatoes, halved
Directions
- Lay four 12 x 12 inch squares of aluminum foil out on a flat surface. Brush each sheet with a bit of the olive oil. Set aside.
- Place zucchini and tomatoes in the middle of each foil square. Season with salt and pepper. Top with one chicken breast per square. Season chicken with salt and pepper.
- In a small bowl, combine the remaining olive oil, garlic, mustard, and tarragon. Spread the sauce evenly over each chicken breast.
- Fold each foil square over the chicken and veggies, securing the middle and the ends to form leak-proof packets. Cook immediately or store in the refrigerator for up to two days.
- To bake: Preheat oven to 400°. Transfer the packets to a rimmed baking sheet and bake for 25 minutes or until chicken is cooked through. Open carefully to let the steam escape and serve.
Per serving: Calories 284; Total Fat 12g; Carbs 10g; Protein 33g; Sodium 98mg; Sugar 5g
Versatile Roast Chicken
Take advantage of a hot oven to roast two birds—one for tonight and one to use as a springboard for weeknight wraps, salads, or casseroles.
Serves 8
Ingredients
- 2 (3½- to 4-pounds each) whole chickens
- 2 tablespoons extra virgin olive oil
- 2 teaspoons kosher salt
- ½ teaspoon black pepper
- 2 sprigs fresh rosemary
Directions
- Preheat oven to 400° F.
- Remove organs and lungs from each chicken and clean well. Place a sprig of rosemary in each bird, then tie legs of each one together.
- Brush one bird with half the olive oil. Repeat with the remaining chicken. Place the birds on a V-shaped rack in a baking pan. Sprinkle with salt and pepper.
- Bake for 2 hour or until an instant-read thermometer registers 165° F in the thigh.
- Remove from oven and rest for 20 minutes. Serve one chicken with a quick pan sauce or gravy. Thoroughly cool the remaining bird, remove meat from bones, and store in the refrigerator for up to three days.
Per serving: Calories 239; Total Fat 13g; Carbs 0g; Protein 24g; Sodium 75mg; Sugar 0g