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Core Phase Recipes


Beef Cabbage Rolls with Mushrooms and Onions

Two Servings

Nutrition per serving:
Calories = 94, Fat = 2g, Carbs = 3g, Protein = 14g

12 oz lean ground top round
6 green cabbage leaves, lightly steamed
3/4 cup cremini mushrooms, sliced
3/4 cup yellow onion, finely chopped
1/2 teaspoon caraway seeds
2 teaspoon sea salt
1 teaspoon ground black pepper
1 tablespoon paprika
3 cloves garlic, minced
2 teaspoon fresh thyme, leaves only

Heat a medium skillet and add the ground beef. When it is halfway cooked, add the onions and mushrooms. Stir the ingredients and add the caraway seeds, salt, pepper, paprika, garlic and thyme. Saute the mixture until the onions and mushrooms are soft and the beef is cooked through. Strain the mixture through a fine mesh wire strainer to remove any excess fat.
Heat the oven to 350F. Lay the cabbage leaves on a work surface and fill with the meat mixture. Roll the leaves up and place them seam side down in a baking dish. Bake the cabbage rolls for 20 to 25 minutes until they are heated through. Serve with grilled peppers or steamed broccoli.

Bison Pepper Steak with Shallot Sauce

Two Servings

Nutrition per serving:
Calories = 380, Fat = 11g, Carbs = 17g, Protein = 53g

2 bison strip steaks, about 6 oz each
1 tablespoon cracked black peppercorns
1 1/2 teaspoon sea salt
1/2 teaspoon granulated garlic
1 packet stevia
1 cup shallots, thinly sliced
1 cup beef broth
1 teaspoon fresh thyme leaves
Sea salt and black pepper to taste
2 tablespoon chopped chives

Combine the cracked peppercorns, with the 1 1/2 tsp sea salt and granulated garlic. Season both sides of the steaks and refrigerate them until ready to serve.

To make the steak sauce, combine the shallots, beef broth, stevia and thyme. Simmer until the mixture is reduced to a thick, syrup-like consistency and season it with salt (if needed) and black pepper.

Broil, grill or pan-sear the bison steaks until cooked to your preferred doneness. Place the meat on warmed plates and spoon the sauce over each steak and some around the plate. Serve with grilled or steamed vegetables or a leafy green salad.

Breadless Buffalo Burgers

Four Servings

Nutrition per serving:
Calories = 245, Fat = 3g, Carbs = 2g, Protein = 30g

1 pound lean ground buffalo
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1 tablespoon low sodium soy sauce
Lettuce, tomato and onion for serving

In a large bowl, gently combine the buffalo with the seasonings and the soy sauce. Form into four patties.

Heat a nonstick skillet over medium high heat. Add the patties. Cook until browned on both sides and cooked all the way through. Serve with your desired toppings and eat with a knife and fork.

Caribbean Ground Sirloin Steak on Minted Onions and Tomatoes

One Serving

Nutrition per serving:
Calories = 291, Fat = 12g, Carbs = 8g, Protein = 30g

5 oz ground top sirloin, extra lean
1/2 teaspoon Chinese 5-spice
1 teaspoon smoked paprika
1/2 teaspoon fresh thyme leaves, chopped
1 teaspoon dried minced onion
1 clove garlic, minced
1/4 teaspoon ground nutmeg
1 small fresh jalapeno, seeded and finely chopped
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
3 slices red onion, cut 1/4 -inch thick
3 slices ripe tomato
2 mint leaves, finely chopped
1 teaspoon white balsamic vinegar
1/4 teaspoon vanilla extract

Crumble the ground sirloin in a large bowl and add the paprika, thyme, minced onion, garlic, nutmeg, jalapeno, sea salt, black pepper and cayenne pepper. Combine the beef and other ingredients using your hands, then form it into an oval-shaped burger. Cover the chopped steak and refrigerated it for at least 30 minutes.

While the meat is marinating, mix the vanilla and vinegar with the mint leaves and pour it over the tomato slices. Let them marinate at room temperature.

Light a charcoal barbecue or heat a gas grill to medium high heat. Grill the steak, turning once, until it is done to your preference. Put the finished steak on a warmed platter and pour the juices from the marinated tomatoes over the meat. Cover it loosely with foil and let it sit for about 5 minutes.

Layer the tomatoes and onions alternately in an over-lapping style on a dinner plate. Position the cooked meat on top of them and pour any collected juices over the meat and vegetables.

Chili and Coffee Rubbed Fillet

Four Servings

Nutrition per serving:
Calories = 155, Fat = 10g, Carbs = 0g, Protein = 25g

2 teaspoons coffee grounds
2 teaspoons ground chipotle chile powder
1 pinch stevia powder (optional)
1/4 teaspoon ground mustard
1/4 teaspoon ground coriander
1 (1 1/4 pound) beef or bison fillet
sea salt and freshly ground pepper to taste

Place the coffee in a spice grinder or food processor and chop until it becomes a finely ground powder.

Heat a large, nonstick skillet over medium-high heat. In a pie dish, combine the coffee, chipotle, stevia, mustard, and coriander. Season the fillet with salt and pepper, then rub the coffee mixture over the meat to coat it Place the fillet in the dry skillet and cook to your desired doneness. Place the fillet on a cutting board, tent loosely with aluminum foil and allow to rest for 5 minutes. Slice into 1-inch thick slices and serve.

Filet Mignon Pin-Wheels with Radish and Scallion

Two Servings

Nutrition per serving:
Calories = 234, Fat = 8g, Carbs = 6g, Protein = 36g

2 pieces beef tenderloin filet, 6 oz each
1 daikon radish
6 scallions
1/2 cup beef broth
1/2 cup fat free feta cheese
1 tablespoon sea salt
1 tablespoon ground black pepper
1 tablespoon granulated garlic
1 tablespoon dried, minced onion
2 tablespoons fresh parsley, chopped
2 servings Root Puree (see recipe)

Make a seasoning mixture by combining the sea salt, black pepper, garlic, and dried onion. Cut the radish into 1/4 -inch square pieces that are as long as the filet is high — if the filet is 3-inches high, cut the radish into sticks that are 3-inches high x 1/4 -inch. Cut the white part of the scallions to the same height as the filet.

Butterfly each filet into a long strip. (Using a sharp knife, cut into the side of each filet about a half inch from the cutting surface and carefully slice the meat open.) You will be re-rolling it like a jelly-roll after its seasoned. Have kitchen string available.

Season the inside of the filet with the mixture, then lay alternating pieces of radish and scallion next to each other along the length of the meat. Crumble the feta cheese and sprinkle it over the vegetables on the meat. Roll the filets up and tie with kitchen string.

Season the outside of the filets and set them in a small skillet, then turn the heat to medium-high. Sear the meat until brown on the bottom then add the beef broth and turn the filets over. Turn the heat down and continue to cook the filet on all sides until it is cooked through to your preferred doneness. Remove the fillets and keep warm. Reduce the pan juices and add the chopped parsley. Add a little more broth if the liquids have reduced too much.

Heat the Root Puree and center a portion on each of 2 warmed plates. Cut the string off the beef and place on top of the root puree. Pour the sauce around the meat and the puree.

Grilled Rib Eye Steak with Pickled Pepper and Onion Relish

One Serving

Nutrition per serving:
Calories = 370, Fat = 20g, Carbs = 6g, Protein = 42g

6 oz beef rib eye steak, trimmed of all visible fat
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon granulated garlic
2 red bell peppers, seeded and diced
2 Serrano chilies, seeded and diced
1 jalapeno pepper, seeded and minced
2 Anaheim chilies, seeded and diced
2 poblano chiles, seeded and diced
1 habanero pepper, seeded and minced
1 yellow onion, diced
1 red onion, diced
2 cloves garlic, minced
2 tablespoon stevia
1/2 cup white balsamic vinegar
2 teaspoon sea salt

Combine the diced peppers, chilies, garlic and onions in a large bowl. Whisk together the stevia, white vinegar and salt. Pour it over the pepper mixture and stir thoroughly. Store the peppers in a container, preferably glass, with a tight fitting lid. The relish will last up to a week. To keep them longer, roast them over an open flame, then peel and seed them. The cooked peppers will lose some of the spicy heat of raw chilies, but will last up to a month with refrigeration.

Combine the sea salt, black pepper and granulated garlic. Season the rib eye and let it sit for 15 minutes to absorb the spices.

Light a charcoal barbecue or heat a gas grill or broiler. Cook the steak to your preferred doneness, approximately 3 to 4 minutes per side for medium rare. Let the steak sit for about 5 minutes, covered, on a warm platter before serving. Spoon the pepper relish over the steak before serving.

Marinated Top Round Carpaccio and Belgian Endive

Two to Three Apetizer Servings, or One Main Dish Serving

Nutrition per serving:
Total Recipe: Calories = 211, Fat = 6g, Carbs = 3g, Protein = 38g

6 oz beef top round, trimmed of all visible fat
1 head Belgian endive, leaves separated
1 teaspoon minced onion
1/2 teaspoon curry powder
1/2 teaspoon ground mustard
1 teaspoon fresh rosemary, leaves only, finely chopped
1/4 teaspoon crushed red chili flakes
1/2 teaspoon smoked paprika
1/2 teaspoon sea salt
Ground black pepper to taste
2 tablespoons white balsamic vinegar

Combine the minced onion, curry powder, mustard, rosemary, red chili flakes, paprika and sea salt. Coat the piece of top round on both sides with the seasonings. Lay the beef between 2 sheets of waxed paper and use a meat mallet or rolling pin to pound it as thinly as possible without tearing it. Remove the paper and cut the beef into long strips, then refrigerated it for about 10 minutes.

Lay a strip of meat in each leaf of endive, then grind the black pepper over them. Sprinkle with a little of the white balsamic vinegar over the meat and serve cold.

Use only as many of the endive leaves as you can fill with strips of beef. The remaining can be used in another preparation or chopped up and used in a salad.

Spice Market Veal Tenderloin

Six Servings

Nutrition per serving:
Per Serving: Calories = 169, Fat = 3g, Carbs = 1g, Protein = 33g

1 veal tenderloin, about 2 pounds
2 tablespoons dried sliced garlic
2 tablespoons dried minced onion
1/2 cup vegetable or beef broth
2 large sprigs fresh rosemary
Spice Market rub:
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 1/2 teaspoons sea salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground ginger
1/2 teaspoon allspice
1/2 teaspoon curry powder
1/2 teaspoon ground coriander
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cardamom
2 packets stevia

Whisk together the cumin, paprika, salt, pepper, ginger, allspice, curry, coriander, nutmeg, cardamom and stevia. Rub all sides of the veal roast, using up all the rub. Put the veal in a glass or ceramic baking dish and cover the top with the dried garlic and dried onion. Tuck the rosemary sprigs into the sides of the dish. Refrigerate it for 30 minutes.

Heat the oven to 300F. (Baking the veal in a non-metal dish in a moderate oven should keep it from drying out, as veal is naturally lean. Since it is not browned in hot oil before baking, there is nothing to seal in the juices. Keep an eye on it as it cooks, and use an instant read thermometer to check the internal cooking — it should not go over 150F.)

Put the prepared meat into the oven and cook, turning once, for about 25 to 40 minutes for medium rare / medium. The veal should still be a little pink in the center for medium, a little less so for medium rare. Let the tenderloin sit on a cutting board, loosely covered with foil, for 10 to 15 minutes before cutting into slices.

Pour the beef broth into the baking dish after the meat has been removed. Scrape up all the brown bits and heat over a low flame. Pour the broth over the sliced veal or serve it on the side.

Spicy Bison Chili

10 Servings, One cup each

Nutrition per serving:
Calories = 139, Fat = 2g, Carbs = 4g, Protein = 25g

2 pounds ground buffalo/bison meat
1 cup yellow onion, chopped
3 cloves garlic, minced
3 large jalapeno chilies, seeded and finely chopped
3 cups tomato, pureed
2 whole chipotle peppers, chopped
1/2 cup celery, chopped
1/4 cup chili powder
2 teaspoons ground cumin
1/4 teaspoon cinnamon
1/2 teaspoon cayenne pepper
1 teaspoon ground black pepper
2 teaspoons sea salt
1/4 teaspoon ground cloves
1 cup vegetable, beef or chicken broth
1 cup strong black coffee
Chopped red onion and fresh cilantro for garnish

Heat a Dutch oven or other heavy-bottomed saucepan over low heat. Add the ground meat, onions and garlic. Saute until the onions are soft, about 15 minutes. Add the jalapeno chilies, chipotle peppers and celery. Cook another 10 minutes. Stir in the chili powder, cumin, cinnamon, cayenne pepper, black pepper, salt and cloves. When the spices are absorbed, stir in the vegetable broth and the coffee. Increase the heat a little so that the chili just simmers, and let it cook another 20 to 30 minutes. Check the seasonings and add more salt if necessary. Serve in heated soup bowls and garnish with the chopped red onion and cilantro, if desired.

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