MEAT & POULTRY

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

GRILLED SKEWERS

2 portions

120 gr chicken without skin without cubes
120 gr lean meat in cubes
¼ red bell pepper in cubes
¼ onion in cubes
1 ground garlic
½ tsp sea salt
1 tbsp chili in paste
2 tbsp red wine vinegar
oregano
pepper

In a small bowl add garlic, salt, oregano, pepper, vinegar and chili paste, stir to combine.

Insert in each skewer meat, chicken, onion and paprika alternately.

Bathe with the garlic dressing the meat and vegetables.

Place the skewers on the grill at medium and cook for about 15 to 20 minutes, on both sides or until cooked.

Serve immediately.

Per portion: 150 gr app
Cal: 174.1 P: 35.6 F: 7 Cb: 2.7

EMPANADAS DE PINO WITH ALMOND FLOUR (CHILEAN EMPANADAS)

EMPANADAS DE PINO EN MASA HARINA ALMENDRA

* Replace a complete meal that has olive oil or avocado for an empanada + the spinach salad with egg white and mustard dressing. If you don't have a gallbladder or have dislipidemia, you should make it with whole wheat flour. (Recipe for whole wheat dough for empanada in recipe book).

4 portions

DOUGH

200 gr almond flour

½ tsp baking powder

2 gr xanthan gum

1 egg

2 tbsp ghee or olive oil

2 tbsp low fat Greek plain yogurt unsweetened

½ tsp sea salt

1 yolk to brush empanada

1 egg white to brush empanada

In a bowl mix the flour, baking powder, xanthan gum, salt and combine. Add the egg, oil and water. Stir to combine, then knead with your hands to form a dough.

Wrap the dough in plastic film and refrigerate 45 minutes.

Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid, soft and delicate than that of traditional empanadas, so you should treat it with a little more care.

Meanwhile, cut 5 20x20 cm squares of baking paper. Wipe them with paper towel smeared with a little olive oil to avoid sticking.

Now divide the dough in 4 same-size balls.

Press each ball between 2 papers with your hand and then with a rolling pin to form a flat dough. Take out the upper paper (you will reuse it for other doughs) leaving the dough in the lower paper. Repeat with the remaining balls. Cut circles using a 16 cm diameter round dish. Set aside.

Note:

Xanthan gum gives gluten-free flour elasticity, prevents the dough from cracking and is easier to work with. The proportion is 5 gr for every 500 gr of gluten-free flour.

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 sauté 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: 100 gr app

Cal: 475.5 P: 22.1 F: 40.3 Cb: 15.6

CHILEAN BEEF WRAPS

2 servings

* This recipe includes your protein (meat). It also includes 1 tablespoon of olive oil per serving, so you must subtract the olive oil or avocado assigned in that meal you want to replace. Besides, you must eat your salad and other foods assigned in your plan if applicable.

4 thin steaks of lean beef (milanese type) (300 gr)

1 tsp salt

pepper to taste

garlic powder to taste

1 cup spinach

8 zucchini sticks

8 carrot sticks (similar to zucchini sticks)

2 tbsp olive oil divided

¼ chopped onion

1 ½ cup homemade tomato sauce

½ cup water or unsalted vegetable stock

1 tsp oregano

1 tsp cumin

4 toothpicks

On a kitchen board spread the steaks, add salt, pepper and garlic in each one. Then distribute the spinach and place 2 carrot sticks and 2 squash sticks in each one.

Now roll up and close with a toothpick.

Add 1 tablespoon of oil in a medium saucepan and brown the rolls on both sides. Set aside. Now add the remaining oil and sauté the onion along with the cumin for about 4 minutes or until it begins to brown. Add the rolls, oregano, tomato sauce and water as needed if it is too thick. Cook covered for 20 minutes flipping them occasionally.

Take out the 4 toothpicks before serving.

Per portion (2 beef wraps) 170 gr app

Cal: 395.5 P: 29.3 F: 25.6 Cb: 12

ZUCCHINI LASAGNA

4 portions

* This recipe includes your protein (turkey) and vegetables (such as cauliflower, eggplant, pumpkin, broccoli, mushrooms, asparagus, artichoke or green beans). It also includes 11 grams of fat per serving, so you must subtract the olive oil or avocado (avocado) asigned in that meal you want to replace. Besides, you must eat your salad and other foods assigned in your plan if applicable.

1 tbsp olive oil
1 ½ chopped onion
2 minced garlic cloves
480 gr ground turkey meat
3 tsp sea salt
pepper to taste
2 tsp cumin
1 tsp oregano
*2 cups homemade tomato sauce (approx. 500 gr)
3 bay leaves
3 large zucchinis
200 gr ricotta
200 gr unsweetened low fat natural Greek yogurt
4 tbsp chopped cilantro

Preheat the oven to 400º F.

In a large pan add oil and sauté the onion and garlic for 3 minutes. Add the ground meat, salt, pepper, cumin, oregano and cook until the onion begins to brown. Add the tomato sauce, the bay leaves, and lower the heat until cooked, about 10 minutes. Turn off and set aside.

Wash and dry zucchinis. Cut in thin slices with the help of a mandolin or a cheese cutter or a knife. Do not use center of zucchini, the part with the seeds, to avoid excess of water.

In a bowl mix the ricotta and the yogurt and mix well.

Assemble the lasagna in a baking dish greased with a little oil. Start with a layer of zucchini, then one of meat (half of mixture), another of zucchini, place them in the other direction (so that it does not come apart when cutting). Then one layer of ricotta sauce (half of mixture), another of zucchini, then again meat, another of zucchini and you end up with ricotta sauce.

Place the lasagna in oven to heat for about 20 minutes.

Take out and garnish with chopped cilantro.

*Recipe in Recipe Book: “Homemade tomato sauce”

Per portion 300 gr app
Cal: 315 P: 36.7 F: 11 Cb: 17.2

CHCIKEN CURRY

2 servings

1 tbsp olive or coconut oil

½ tsp cumin seeds

½ tsp cinnamon

½ finely chopped onion

1 ½ inch peeled ground ginger

2 minced garlic cloves

1 chopped jalapeño pepper

2 tsp sea salt

¼ tsp pepper

½ cup crushed tomatoes

2 tbsp tomato paste

¾ tsp cumin

1-2 tsp turmeric

4 tbsp unsweetened fat free plain Greek yogurt

¼ cup coconut milk

350 gr chicken breast cut into 1-inch cubes

1 tbsp slivered almonds

1 tbsp chopped cilantro for garnish

Heat the oil in a large sauce pot over medium heat. Add cumin seeds and cinnamon. Cook 1 or 2 minutes, stirring until fragrant. Add onion and cook until golden, 7 – 9 minutes.

Stir in the peppers, garlic and ginger and cook 2 minutes, add tomato paste, cumin, turmeric, salt, pepper, and stir to combine.

Whisk in yogurt and coconut milk, when the mixture begins to bubble add chicken. Lower heat, put the lid on pot and cook for 30 minutes. Taste and adjust seasonings if necessary. Remove from heat and garnish with almonds and cilantro.

Per serving: 130 gr app

Cal: 345.8 P: 58.8 F: 14.4 Cb: 12.5

CHARQUICAN WITH EGG

*This recipe has carbohydrates. You can use this recipe if you have a portion of carbohydrates in your plan (potato, pumpkin, rice, pasta, quinoa or legumes).
Consider that if you are going to replace a meal (protein, carbohydrate and vegetable) with this recipe, the portion of Charquicán already has ½ tablespoon of olive oil so that you omit it in the salad. You must eat the equal salad.
If you lack protein to comply with the grams assigned in your plan, you can add another egg to your portion, but you must completely omit the tablespoon of olive oil assigned in the same meal in your plan.

2 portions

1 tbsp olive oil
¼ chopped onion
1 clove garlic, minced
200 gr lean ground beef
100 gr diced potato
100 gr pumpkin cubed
1/3 cup shredded carrot
1/3 cup diced bell pepper
1/3 cup chopped green beans
¼ cup water or bone broth or unsalted lean chicken broth or unsalted vegetable broth
2 fried eggs (in water)
2 tsp sea salt
oregano
complete seasoning
cumin
paprika
pepper

In a small saucepan, heat the oil and sauté the onion with the garlic for about 3 minutes, add ground beef and seasonings and cook until a bit brown. Add the potato, pumpkin and vegetables and stir well. Add ¼ cup of water. Add a little more if necessary. Bring to a boil over low heat covered for about 15 minutes or until the potato is soft, stirring every so often. Add more seasoning if needed, and grind the potato and pumpkin with the wooden spoon a little. The stew should be thick. A few minutes before finish, place a small amount of water in a pan, add the eggs and fry them in water. Distribute the charquican on a plate and place an egg on each one.

Per portion
Cal: 360.8 P: 37.1 F: 21.2 Cb: 15.6

CHICKEN STEW

* This soup has carbohydrates. You can use this recipe if you have a portion of carbohydrates in your plan (potato, pumpkin, rice, pasta, quinoa or legumes) and you must adjust the grams of proteins to those indicated in your plan.

Consider that if you are going to replace a meal with this recipe, the portion of chicken stew already has 1 tablespoon of olive oil included, so you have to omit it in the salad.

2 servings

2 tbsp olive oil
300 gr lean skinless chicken (150 gr each)
½ diced onion
1 minced garlic clove
¼ julienned red bell pepper
1 chopped carrot
2 pieces peeled potato (50 gr each)
2 pieces of pumpkin (50 gr each)
½ tbsp oregano
1 tsp cumin
½ cup chopped green beans
2 tsp sea salt
pepper to taste
2 cups hot water or bone broth or unsalted lean chicken broth, or unsalted vegetable broth
2 tbsp fresh cilantro, chopped

Pat dry the chicken with paper towel, season with pepper and cumin to taste. Set aside.

In a small saucepan, heat 1 tablespoon of oil over medium-high heat, add the chicken and cook for about 6 minutes, browning on both sides. Remove and set aside.

In the same pot, heat the remaining tablespoon of oil and add the onion and garlic, cook for about 3 minutes. Add bell pepper and carrot and cook for about 4 minutes or until the onion begins to brown.

Add the chicken to the cooking, add potatoes, pumpkin and the seasonings: oregano, cumin, salt and pepper. Pour the bone broth, bring to a boil, lower the heat and cook covered for about 15 minutes. Add the green beans and cook 5 minutes more or until the potatoes are cooked.

Serve the stew immediately, very hot, distributing on each plate a piece of pumpkin, a piece of potato, a piece of chicken. Divide the carrot, bell pepper and broth among the two dishes. Sprinkle with chopped cilantro.

Per portion
Cal: 371.6 P: 48.9 G: 18.5 Cb: 16.4

BAKED CHICKEN WITH VEGETABLES AND CHILI SAUCE

*This recipe contemplates your protein (chicken) that you must adjust to your assigned grams in your plan and vegetables (such as cauliflower, eggplant, Italian squash, broccoli, mushrooms, asparagus, artichoke or green beans) It also includes 1/2 tablespoon of olive oil per serving, so you must subtract it from the one assigned in that meal. Besides, you must eat your salad and other foods assigned in your plan if applicable.

2 servings

2 skinless chicken thighs

225 gr or 2 unsweetened Greek yogurt

2 tsp garlic powder

1 tbsp paprika

1 tbsp curry

½ cup chopped fresh cilantro

juice of 2 lemons

½ cauliflower, in small florets

1 diced eggplant

½ diced red bell pepper

½ diced yellow bell pepper

1 tbsp paprika

pinch of sea salt

pepper to taste

1 tbsp olive oil

For sauce:

1 plain unsweetened non-fat Greek yogurt

1 chili pepper, chopped

2 minced garlic

3 tbsp fresh cilantro, chopped

pinch of sea salt

pepper to taste

In a baking dish place 2 chicken thighs. In a bowl add the yogurt and mix in garlic, paprika, curry, cilantro, juice of 1 lemon, salt and pepper, mix well and add to the chicken rubbing on all sides. Marinate for 2 to 4 hours in the refrigerator.

Cut 1 large piece of aluminum foil to wrap the chicken and vegetables. Put the cauliflower, eggplant and bell peppers, season with paprika, salt, pepper and 1 tablespoon of oil. Mix well.

Remove the chicken and brown well on both sides on a grill or frying pan with a pinch of oil.

Place the chicken over the vegetables and add the juice of 1 lemon. Close the aluminum foil very well and take to a preheated oven at 350º F for 45 minutes.

Meanwhile prepare the sauce by adding all the ingredients in the processor and blend.

When chicken is ready, serve on a plate with the vegetables and pour the chili sauce on top.

Per serving

Cal: 441 P: 57.4 F: 11.5 Cb: 26.8

CHICKEN NUGGETS WITH CHICKPEA FLOUR

2 servings

200 gr diced chicken breast
1 egg, beaten
1 cup chickpea flour
oregano
garlic powder
chili powder
pepper
sea salt

Preheat the oven to 400º F. Prepare a baking sheet with baking paper or a little bit of olive oil spray.

Place the flour in a deep plate and add the seasonings: oregano, garlic, chili powder, pepper and sea salt. Place the beaten egg in another deep plate.

Now pass the chicken through the egg and then pass it through the flour and put it on the tray. Repeat the same with the rest of the chicken.

Bake for about 15 to 20 minutes and flip the nuggets halfway through so they brown on both sides.

You can use this egg and chickpea mix with different vegetables: broccoli, cauliflower, zucchini, etc.

Per portion
Cal: 318 P: 45 F: 8.1 Cb: 27.1

MEATLOAF

4 servings

400 gr lean ground beef
½ onion, chopped
½ carrot, sliced
½ bell pepper in strips
1 egg
1 tbsp whole oats
1 tbsp plain Greek yogurt, unsweetened
½ tbsp oregano
1 tsp cumin
1 tsp paprika
2 tsp salt
Pepper to taste
Dried herbs at choice
2 tbsp ketchup without sugar
½ tbsp oregano and dried herbs

Preheat the oven to 350º F.
Prepare a baking sheet by wiping the inside with a paper towel with a pinch of oil.

In a bowl add the ground meat and set aside.

In a large skillet, brown the onion, then add carrot and paprika, and brown a few minutes. Add these sautéed vegetables to the mixer along with the egg, whole oat, and yogurt. Grind well. Pour this mixture into the bowl with the meat and add the seasonings: oregano, cumin, paprika, pepper, salt and others to your liking. Stir well to combine.

Pour the preparation into the baking dish and shape the meatloaf. In a small bowl prepare the sauce with the ketchup and the herbs. Brush this sauce on top of the cake so that it is golden. Take to the oven for 30 minutes.

Per serving
Cal: 207.6 P: 21.1 F: 9.9 Cb: 7

LOMO SALTADO CODIGO

2 servings

200 gr lean red meat in strips of 3 cm
¼ tsp cumin
½ tbsp dried oregano
1 clove garlic, minced
½ tsp black pepper
1 tsp sea salt
1 tsp vinegar
1 tbsp olive oil
½ red onion in wedges
½ red bell pepper cut in stripes
1 tomato cut in wedges
½ yellow chili pepper (optional)
2 tbsp coconut aminos
1/3 cup bone broth
1 chopped green onion
1 tbsp cilantro, chopped

In a small bowl mix the cumin, oregano, garlic, pepper and salt and season the meat together with the teaspoon of vinegar. Let stand for 15 minutes.

In a pan add the oil, when hot, sauté the meat for a short time, just to brown on the outside. Set aside.

In the same pan, sauté the onion, paprika, tomato and chili pepper for 50 seconds. Add the coconut aminos and the bone broth. Now add the meat. Mix and after a few seconds add the green onion and half of the cilantro. Cook the meat for four minutes (if the broth evaporates add a little more to make it juicy). Take out and serve with the rest of the cilantro.

Per serving
Cal: 351 P: 22.4 F: 21.6 Cb: 15.6

CHICKEN CURRY WITH CAULIFLOWER RICE

2 servings

½ pound chicken breasts 1-inch diced
2 tsp sea salt, divided
1 tsp grated ginger
1 tsp minced garlic
2 tbsp coconut aminos, divided
2 tsp curry, divided
¼ tsp chili sauce
2 tbsp fresh lemon juice
3 tsp coconut oil
½ onion, diced
2 cups cauliflower rice (200 gr)
1 tbsp chopped cilantro
2 lemon wedges for serving

In a bowl season the chicken with 1 teaspoon of salt, ginger, garlic, 1 tablespoon coconut aminos, 1 teaspoon curry, chili sauce and lemon juice.

In a large skillet over high heat, add 1 teaspoon coconut oil. Add the chicken and cook until browned, and cooked through, about 7 - 9 minutes. Set aside.

Add 2 teaspoons coconut oil to the skillet, reduce heat to medium-high and add the onion, cook until golden, about 4 minutes.

Add the cauliflower rice, remaining 1 teaspoon of salt, 1 tablespoon coconut aminos and 1 teaspoon turmeric. Cook, stirring until tender, about 4 - 6 minutes.

Stir in chicken and garnish with cilantro. Serve with lemon wedges.

Per serving
C: 232 P: 32.9 F: 16.3 C: 11

PAD THAI WITH ZUCCHINI SPAGHETTI

2 servings

1 medium-size zucchini
2 tbsp coconut aminos
1 tbsp stevia or to taste
1 tsp chili sauce or to taste
1 tbsp peanut butter
1 tbsp sesame oil
1 tbsp white vinegar
3 tbsp lemon juice or to taste
1 tbsp coconut oil
2 cloves garlic minced
1 cup bell pepper in stripes
200 g diced chicken breast or shrimp
2 eggs lightly beaten
3 green onions finely sliced

To prepare the zucchini spaghetti: Use a julienne peeler or mandoline to slice/peel the zucchini into noodles. Boil the noodles in water for 2 minutes until tender, do not overcook. Use a colander to strain. Set aside.

For the pad thai: Whisk together in a small bowl coconut aminos, stevia, chili sauce, peanut butter, sesame oil, vinegar and lemon juice.

Heat up oil in a large skillet over medium heat. Add in garlic and sautée until it just starts to brown. Add in bell pepper and chicken and cook for 10 minutes or until cooked through. Transfer to a bowl.

Pour in the lightly beaten eggs to the skillet and continue to cook, stirring them to scramble, until solid but still moist and tender.

Pour in the prepared sauce and chicken, and mix until combined. Add in zucchini noodles, tossing to coat in the sauce and continue to cook for 2-3 minutes.

Garnish with green onions. Serve immediately.

Per serving
Cal: 410.7 P: 42.9 F: 27.1 Cb: 15.9

LETTUCE CHICKEN AVOCADO WRAPS

2 Servings

150 gr chicken, cooked, cubed
½ cup cabbage, chopped
¼ red bell pepper, strips
1 celery stick, chopped
1 tbsp sliced almonds, toasted
2 green onions, chopped
½ avocado, diced
1 tbsp olive oil
1 tbsp lemon juice or balsamic vinegar
1/2 tsp sea salt
pepper to taste
romaine lettuce leaves
1 tbsp chopped cilantro

Combine chicken, cabbage, red peppers, celery, almonds and green onion in a large bowl. Fold in diced avocado. Dress with oil, salt, lemon juice and pepper.
Serve with lettuce leaves and garnish with fresh cilantro.

Per serving:
Cal: 266 P: 26.3. F: 16.5 Cb: 8

BEEF AND ZUCCHINI MUFFINS

Serving: 6 muffins

1 cup zucchini grated or cubed
125 grs ground lean beef
2 tbsp coconut oil, divided
2 tbsp diced onion
cumin to taste
3 eggs, beaten
2 tbsp chia seeds
½ tsp oregano
¼ tsp salt
pepper to taste

Preheat oven to 325ºF. Wipe the inside of 6 muffin cups with oil. Heat 1 tablespoon coconut oil in a pan and place the onion and sauté a few minutes, add the ground beef, cumin and stir until cooked. Set aside.

Place in a bowl the eggs, 1 tbsp coconut oil, chia seeds, oregano, salt and mix well. Fold in zucchini and meat. Pour the muffin batter into the prepared tins and bake until they are puffed, and a knife inserted into the center of one comes out clean about 20 minutes.

1 muffin
Cal: 103 - P: 6.8 - F: 14.3 - Cb: 3.2

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