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Troubleshooting Weight Loss Healthy Recipes (Vol 1) Healthy Recipes (Vol 2) Healthy Recipes (Vol 3)

Healthy Recipes (Vol 3)

Beef and Veal

Veal Cutlet with a Lemon-Herb Crumb

Makes:
One serving

Nutrition per serving:
Calories = 151; Fat = 3 g; Carbs = 6 g; Protein = 21 g

Ingredients
3 1/2 oz veal cutlet, trimmed of all fat
2 cloves garlic, minced or finely chopped
2 Tbls sherry vinegar
2 Tbls finely chopped fresh parsley
zest of half a lemon
1 Melba toast or grissini, crumbled coarsely
1 tsp paprika
1 tsp sage
1 tsp thyme
salt and pepper

Directions
Preheat broiler or oven to its highest setting. Combine 1 garlic clove, the vinegar, and 1 Tbls of the parsley with a pinch of salt and a grinding of pepper, and gently combine. Allow to steep at room temperature (or in the fridge, if you prefer it cold) until the veal is cooked. Combine lemon zest, Melba crumbs, remaining parsley, paprika, sage, and thyme with the garlic and a small pinch of salt and pepper to make the crumb topping. Preheat a non-stick skillet, grill pan, or George Foreman grill on medium heat. Season veal with salt and pepper and cook for 2—3 minutes (depending upon thickness of cut) on each side. Remove from heat and allow veal to rest in pan. Place veal cutlet on a plate, sprinkle over lemon-herb crumb topping, and serve with lemon wedges.


Pot Roast

Makes:
Ten servings

Nutrition per serving:
Calories = 145; Fat = 10 g; Carbs = 3 g; Protein = 23 g

Ingredients
2 lbs. very lean beef or veal roast
2 cups rough chop celery
2 cups rough chop onions
1 1/2 tsp of the Mediterranean Herb Mix (see Pantry recipes)
salt and pepper

Directions
Place celery and onion in crock pot slow cooker. Place roast on top of vegetables. Sprinkle the seasoning mix over roast. Cook on low for 8 hrs.



By using 2 forks you can easily shred the cooked meat. Divide the meat into 10 individual servings. Package leftovers and freeze separately for fast and easy future meals.


Flank Steak Salad

Makes:
One serving

Nutrition per serving:
Calories = 173; Fat = 6 g; Carbs = 4 g; Protein = 23 g

Ingredients
3 1/2 oz flank steak or top round
kosher salt and ground black pepper to taste
1 1/2 cup chopped Romaine
1/2 cup sliced cucumbers
2 Tbls Basic Salad Dressing (see Pantry recipes)

Directions
Season the flank steak. Put in a cold skillet and turn the heat on high. When the bottom of the steak begins to turn brown, turn the meat over and continue cooking until desired doneness, about 5 minutes per side for medium. If the meat sticks on the first side, add a little water or beef broth to release the meat from the bottom of the pan. Slice into strips, lay across the Romaine that has been tossed with the Basic Salad Dressing (or other dressing listed separately) and add sliced cucumbers.


Seared Sirloin with Mushrooms

Makes:
One serving

Nutrition per serving:
Calories = 145; Fat = 4 g; Carbs = 2 g; Protein = 34 g

Ingredients
3 1/2 oz sirloin steak
1/4 cup beef broth or water
1/2 cup sliced mushrooms
kosher salt and ground black pepper to taste
1/4 tsp dried thyme

Directions
Season the steak on both sides. Place the steak and mushrooms in a cold skillet and turn the heat on high until the meat starts to brown on the bottom, about 5 minutes. Add the broth or water to release the meat from the bottom of the pan and continue cooking on the second side. Season the pan juices and mushrooms with the thyme and pour over the finished steak.


Protein Skewers

Makes:
One serving (1 skewer)

Nutrition per serving:
Calories = 288; Fat = 8 g; Carbs = 27 g; Protein = 24 g

Ingredients
3 1/2 oz rib eye steak, cut in three pieces
1 bulb fennel, quartered
1 onion, quartered
Teriyaki Marinade (see Pantry recipes)

Directions
You can assemble any ingredients available in this diet as long as you combine 1 protein with vegetables.



Using bamboo or metal skewers, thread 1 piece of fennel, 1 piece of onion and 1 piece of steak until all items are used. Marinate in Teriyaki Marinade for 20 minutes then grill over hot coals or under the broiler. These are the highest calorie count items in the diet, so any other combination you come up with will be fewer calories. Refer to the meat, fish and vegetable Food Tables to make your selections.


Almost Steak Tartare

Makes:
One serving

Nutrition per serving:
Calories = 297; Fat = 9 g; Carbs = 34 g; Protein = 39 g

Ingredients
3 1/2 oz prime fillet or rump steak, trimmed of all fat and sinew
1 egg yolk
2 Tbls fresh parsley
1/4 red onion

Directions
To serve:


Mock Beef Mini-Steaks

Makes:
One serving

Nutrition per serving:

Ingredients
3 1/2 ounces lean ground beef
salt and pepper
1/2 large onion
1 Tbls vinegar
1 Tbls lemon juice
pinch cayenne pepper
1/4 tsp garlic powder
1/2 tsp fresh parsley

Directions
Form beef into small patties, approximately 3 or so inches. Season with salt and pepper and grill. Cut onion into rings, separate and place into bowl. Pour in vinegar and lemon juice until onions are covered. Season with cayenne, garlic powder and parsley. Place into microwave on high heat for 5 minutes. Drain onions and place on top of steak.


Grilled Burger

Makes:
One serving

Nutrition per serving:
Calories = 137; Fat = 5 g; Carbs = 0 g; Protein = 21 g

Ingredients
3 1/2 oz lean ground beef
1 tsp BBQ Dry Rub Blend (see Pantry recipes)

Directions
Mix the beef with the spice mix. Form into a patty and grill or broil to desired doneness. It may also be pan seared by placing it in a cold skillet then turning the heat on high. When the edges of the burger begins to brown and juices are being released, add 1/4 cup of water to release the meat from the pan and turn the patty over, then cook to desired doneness at a lower temperature. Serve with one vegetable such as tomatoes, cucumber salad or the mixed green salad.


Onion Burgers

Makes:
Five servings

Nutrition per serving:
Calories = 172; Fat = 5 g; Carbs = 7 g; Protein = 21 g

Ingredients
1 lb. of very lean ground beef or veal
1/4 cup chopped onions or 2 Tbls dried onions
2 Tbls chopped fresh basil
1 small clove of garlic, minced
salt and pepper

Directions
Mix all ingredients in a bowl and form into 5 patties. Refrigerate for at least 2 hours or overnight. Grill until done to your liking. One burger equals one serving. Extra burgers can be cooked and frozen for a future easy and quick meal.


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