Tag Archives: Mains

Recipe Review: Deep Dish Tamale (Hint Hint: It’s in the Chowstalker Community Cookbook)

Posted in Bundles, Poultry by


You know how I’ve been telling you about this amazing bundle of Primal and Paleo cookbooks, success stories, research papers, how-tos, discounts and more? If you don’t know about this incredible sale, the details are here.

Well…one of the cookbooks in the Primal Life Kit is the Chowstalker Community Cookbook. You’ll find my recipe (!) for Spring Risotto with Ham and Asparagus, of course, as well as over 130 Paleo/Primal recipes by other bloggers. It’s pretty awesome and there are so many that I want to try! One in particular kept drawing me back. It was a recipe for a Deep Dish Tamale by Emily Coatney, at Coconut Contentment.

Coconut Contentment's Deep Dish Tamale Pie

I have actually been craving tamales lately. I grew up in California and live in Colorado so tamales are a part of my culture. But they’re time consuming to make and they’re made with corn so they’ve fallen to the side. Then I saw this open-faced tamale that you whip together and toss in the oven and suddenly I knew what I would be making and sharing with all of you.

The crust of this is nothing short of amazing. The combination of white sweet potato and coconut flour does an impressive job of standing in for masa. It’s tender and fluffy and slightly sweet and the chicken topping is nicely spiced. We ate it with guacamole and salsa and it was terrific! I have to admit, though, my mind starting going wild with all of the possible toppings for this crust. Just like a traditional tamale, you could do beef, pork, even a sweet variation. There’s a lot of fun to be had!

So go ahead and make this recipe and then go get your bundle while it’s still on sale. Who knows which recipes or articles or books will be the ones to change your life?

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Disclaimer: In the spirit of full disclosure, this is an affiliate link, which means that I may get a commission if you decide to purchase the Primal Life Kit. It’s an incredible bundle from some spectacular people, so I know you’ll be in good hands.

Deep Dish Tamale by Coconut Contentment

Filling

1 Tbsp. palm shortening (sub any healthy cooking fat)

2 c. shredded or chopped cooked chicken (about 3/4 lb., thighs are normally the most affordable and delicious)

2 1/2 tsp. cumin

3/4 tsp. chili powder

zest of one lime

juice of one lime

1/2 tsp. salt

1/4 tsp. pepper

1/2 purple onion, chopped and sautéed

2 garlic cloves, finely diced

Tamale Dough

2 white sweet potatoes, cooked, peeled and mashed (sub any variety of sweet potato)

3 eggs

2 Tbsp. chicken broth (sub water but broth provides the most authentic flavor)

2 Tbsp. palm shortening (sub any healthy cooking fat)

1 tsp. vinegar (white or apple cider)

5 Tbsp. coconut flour

1/2 tsp. baking soda

1/2 tsp. salt

Toppings

Guacamole

Salsa

Avocado Slices

Cilantro

Directions

1) Preheat oven to 375 degrees. In an 8-10 in. oven-safe skillet or pie dish, place the Tbsp. of palm shortening (or other chosen fat). Put in the oven to heat the skillet to temperature.

2) Combine all of the filling ingredients in a medium sized bowl – toss well to ensure even coverage.

3) Combine all of the dough ingredients together in a large mixing bowl using a hand mixer, Kitchen Aid mixer, or by rolling up your sleeves and giving it a good stir until well-combined.

4) Once your oven has preheated carefully remove your skillet or dish. Evenly distribute the melted cooking fat in the bottom of the pan. Pour your dough into the skillet, spread out evenly with the back of a spoon or a spatula. Layer your filling on top, lightly pressing it into your dough.

5) Carefully place in oven to cook for 35-40 minutes, until the edges are nicely browned and the chicken has begun to brown. Let cool for 5-10 minutes. Serve alongside your favorite toppings.

Serves 4-6

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Pot Roast

Posted in Beef by

Beef Pot Roast 2014My son loves pot roast, brisket, and basically, all slow cooked beef. I love things that can be put in the oven and left for a while so that I can get other stuff done, including hang out with him. You know what else I like? Affordable cuts of meat. This is one of those basics that is great to have in your cooking repertoire because it’s super simple and is mostly hands-off. Depending on how many you’re feeding, you also generally end up with some leftovers. That’s a big deal in my house because I love having cooked protein around to make lunches a snap.

A couple of things about pot roast. There are different cuts of meat with different names that you can use to make a pot roast; I used boneless chuck pot roast here but I use the same cooking method with beef brisket. The important thing to remember is that you need a tough cut of meat so that the long cooking time turns it into something tender and delicious. Here’s the other thing – A lot of pot roast recipes out there call for carrots and onions, wine or broth, maybe potatoes, etc. Sometimes I make mine like that too, but what I’ve found over time (and by dividing the meat and doing both ways to have a side-by-side comparison) is that my family prefers the meat separate and the veggies separate. That way they all have a chance to get this amazing caramelization and keep their individual flavors rather than stew together and get soft like beef stew veggies. The little bit of water I use is just to provide a cushion so that the juices can start accumulating into a flavorful broth without burning first. And one more thing…Do you see that black, lidded pot in the back of the photo? It’s not an expensive pot and I’m pretty sure you can find it at any supermarket, and it’s perfect for this. The lid fits tightly, things cook beautifully, and clean-up is a breeze.

There are only a few more weeks until the weather gets warm so hurry and make this simple pot roast. You won’t regret it!

Pot Roast

1 large boneless chuck pot roast, about 3 1/4 lbs.

2 tsp. garlic powder

2 tsp. onion powder

1 tsp. paprika

2 tsp. salt

1 tsp. black pepper

3/4 c. water

Directions

1) Set oven to 275 degrees. Combine all the spices together in a small bowl.

2) Pour water into the bottom of a roasting pan with a tight fitting lid.

3) Sprinkle half of the spice mixture on one side of the meat and then pat and rub it in well. Place the meat spice-side down into the pot and cover the other side with the remainder of the spice mixture, patting and rubbing again. Make sure your meat is well coated.

4) Cover with the lid and place the meat into the oven. Let cook undisturbed for about 3 hours and then check to see if the desired tenderness has been reached. If not, replace the lid and allow to cook another 30 – 60 minutes. The roast in the photo cooked for 4 hours.

5) Remove the roast from the oven and allow to rest on a cutting board, lightly covered with foil, for 10 minutes. While the meat is resting, remove as much of the fat from the juices as possible using a fat separator or placing the juices in the fridge and allowing the fat to solidify slightly. Slice meat against the grain and serve with the meat juices and a bunch of roasted veggies.

 

Italian Meatballs

Posted in Beef, Pork by

Italian MeatballsMeatballs are a Paleo girl’s (or guy’s!) best friend. You can make a bunch of these fairly quickly and then eat them for multiple meals or snacks throughout the week. One of the things that I’ve learned on my Paleo journey is that having prepared food in the fridge makes a world of difference. When you eat the Standard American Diet, if you’re hungry at a moments notice, you can grab a granola bar or yogurt and move on. Sometimes being Paleo means you have to be a little more creative and a little more flexible with how you look at food. I like to have extra protein in my fridge at all times, and meatballs are perfect for that!

As a matter of fact, these meatballs started first as a dinner. I threw together a quick marinara sauce on the stove and plopped in about a dozen of the already cooked meatballs. I let them simmer for a bit to get comfortable together, and then we ate them on top of roasted spaghetti squash. The next day, they were my lunch and it looked more like the picture. Confession: After I took the picture, I chopped the meatballs up, added some more tomatoes, and spread them across three large lettuce leaves. More lettuce, more lunch. That’s how I like it.

I hope you have fun with these and please share with me if you do something delicious with them!

Italian Meatballs

2 lb. ground beef

1 lb. ground pork

1/3 c. coconut milk

1/2 c. almond flour

2 1/2 tsp. salt

1 tsp. pepper

2 tsp. garlic powder

2 tsp. onion powder

1 Tbsp. Italian seasoning

1 tsp. fennel seed, lightly crushed

1/2 tsp. red pepper flakes

1/2 c. fresh parsley, minced

Directions

1) Preheat oven to 425 degrees. Add all the ingredients to a large bowl and gently mix everything together. Hands work great for this because you can mix thoroughly but with a light touch.

2) Pinch off a small golf ball sized amount of meat. Gently roll the mixture in your hands to form a meatball about 1 1/2 in. across. Place on a baking sheet. Continue forming meatballs until the mixture is gone.

3) Place in the oven for about 23 minutes until cooked through. Use these meatballs for breakfast, lunch, dinner, and snacks!

Makes about 35 meatballs

Zoodles and Eggs

Posted in Breakfast, Eggs, Snacks by

Zoodles with eggs 2014This is my comfort food. There is something incredibly soul-satisfying about a bowl of simple noodles, or in this case, zoodles. They are perfect for any time of day – even if you think you don’t have enough time. Trust me! It’s remarkable just how quickly these come together. In fact, I make them all the time for breakfast, but they’re delicious and wonderful at any time. They even make a great snack! If you have more than ten minutes, it’s great to let the salted zucchini noodles sweat out some of their moisture, but if you only have five minutes, don’t let that stop you from making these. There will be a little extra moisture to cook off, but they’ll still taste great! These are incredibly versatile too – add a dollop of pesto, throw in some chopped herbs, add sliced sundried tomatoes…lots of options. I’ll get around to trying a bunch of variations one day, but for now, I just keep making these. Simple.

Zoodles and Eggs

1 zucchini

salt

2 tsp. olive oil

1/4 tsp. red pepper flakes

1 garlic clove, crushed

2 eggs

pepper

Directions

1) Julienne a zucchini either with a spiral slicer (like this) or a julienne peeler. Place the zoodles in a colander and salt generously, a teaspoon or two. Let rest for as long as you have, but even 5 minutes will help draw out some moisture.

2) Preheat a sauté pan over medium heat and add olive oil, red pepper flakes, and crushed garlic. Allow to sizzle for a minute and become fragrant but not brown.

3) Rinse zucchini noodles thoroughly and add to the pan. Toss with the seasoned oil for about 3-5 minutes. When nearly done to your liking, they should still have a bit of bite to them, push them to the side and crack two eggs into the pan. Allow to cook a minute or two, crack some pepper over the eggs and zucchini, and begin to scramble the eggs in their half of the pan. When they are close to done, mix them thoroughly with the zucchini noodles and finish cooking.

4) Pour onto a plate or in a bowl, slice some avocado on the side, taste to adjust seasoning, and take a break from your busy day with these simple noodles.

Puerto Rican Pork and Potato Stew

Posted in Pork by

Puerto Rican Pork and Potato StewThis stew is delicious. I’m serious. Salty, briny, meaty, filling…everything you want on a cold, winter night. I say that, but I think it would be delicious on a hot summer day too. Once you get the meat browned, the rest comes together quickly and then it just simmers on the stove making you hungry. My husband loved it to and my son ate the pork like crazy and left the rest. He doesn’t like olives, though, so I guess we’ll let that be his excuse.

I’m not Puerto Rican but this dish brings together many typical ingredients in Puerto Rican cuisine, like olives, capers, and oregano. I used pork here because I had some stew meat all cut up and ready to go, but it would also be great with chicken if that’s what you have on hand. The white sweet potato worked perfectly – not too sweet but just providing a soft, starchy contrast and something to absorb the saltiness of the olives and capers. Either way, it’s a wonderful dish that keeps well and makes you really look forward to leftovers.

Puerto Rican Pork and Potato Stew

2 lbs. pork stew meat, 1 1/2 – 2 in. cubes

1 tsp. + 1/4 tsp. salt

1 tsp. + 1/2 tsp. dried oregano

2 Tbsp. + 1/2 Tbsp. coconut oil (or F.O.C.)

1/2 large onion, chopped about 1 c.

1 bell pepper, chopped

4 cloves garlic, chopped

2 jalapenos, sliced, seeds removed

1/2 c. green olives with pimentos, rinsed and sliced

1/4 c. capers, rinsed and roughly chopped

14 oz. can diced tomatoes

4 c. broth

1/2 lb. white sweet potato, peeled and chopped into 1 in. cubes

1 c. water

1/2 c. cilantro, chopped about 1/4 c.

pepper

Directions

1) Massage pork with 1 tsp. salt and 1 tsp. oregano and set aside for about 30 minutes. Melt 1 Tbsp. coconut oil over medium-high heat in a large (preferably cast iron) pot and brown 1/2 the pork until well caramelized. Remove to a plate to catch any juices, add 1 Tbsp. coconut oil to the pot, brown the rest of the meat, and set aside.

2) Reduce heat to medium and add 1/2 Tbsp. coconut oil.  Add the onion, bell pepper, jalapeno, garlic and 1/4 tsp. salt, plus a few grinds from a pepper mill, and sauté until soft, about 5-7 minutes.

3) Add tomatoes and stir up any browned bits from the bottom. Return meat to the pot, add broth, capers, olives, and 1/2 tsp. oregano. Bring to a boil over high heat, reduce heat and simmer, partially covered, for about 2 hours until the meat is tender and the stew is reduced by about half.

4) Peel and chop the sweet potato. Add it to the stew with the water and simmer for an additional 30 minutes.

5) When the potato is soft, add the cilantro and serve in big bowls with a green salad on the side. Enjoy!

Easy Meat Sauce

Posted in Beef, Pork by

Spaghetti SauceWhen I think meat sauce, I imagine something simmering on the stove all day. However, when I think about my typical day, I think, “What can I get on the table in a hurry.” This meat sauce comes together in about an hour and because it marries two flavorful meats, it tastes like it’s been going all day. I simmered my sauce for about 40 minutes because that was the time until dinner, but you could even get away with simmering for 25 minutes or so, just long enough to bring everything together and intensify the flavors. Make a big batch like I did and you’ll be rewarded with leftovers that taste even better!

You can use this sauce to top zucchini noodles or spaghetti squash. You could even eat it straight up like my husband kept doing. Several times he tried to sacrifice himself by skipping the spaghetti squash and just going in with a spoon. Nothing wrong with that!

Easy Meat Sauce

1 Tbsp. lard or F.O.C.

1 lb. ground pork

1 lb. ground beef

1/2 a large onion, about 1 c. chopped

4 garlic cloves, minced

28 oz. crushed tomatoes

15 oz. tomato sauce

1/2 c. water

1/2 tsp. garlic powder

1 1/2 tsp. salt

1/2 tsp. fresh ground pepper or more to taste (I like a lot of pepper in this)

1/4 c. fresh basil, slivered

Directions

1) Melt lard in a large pot over medium-high heat. Sauté onion and garlic until translucent, about 5-7 minutes.

2) Add both meats and cook until brown, about 10 minutes.

3) Add crushed tomatoes, tomato sauce, water, garlic powder, salt and pepper. Stir to combine and cover partially with a lid. Simmer over medium-low heat for about 40 minutes.

4) Add slivered basil, taste to adjust seasonings, and serve any way you like.

Makes 6-8 servings

Chicken Cutlets with Garlic-Lemon Sauce

Posted in Poultry by

Pan-fried ChickenThink foods like fried chicken or chicken scallopini are a thing of the past now that you’re following a Paleo lifestyle? Think again! You just need to reimagine the dish with ingredients that don’t wreak havoc on your insides or cause inflammation throughout your body. It’s totally doable. And with this recipe you get to pound your chicken with a mallet, so that’s good, right? If you have kids, they usually think that part is pretty cool.

This recipe makes cooking the chicken fast because it’s pounded thin first. It’s crispy on the outside – breading, not a dipped batter – and so tender there’s no need for a knife. It’s finished with a lemon-garlic pan sauce just to give it a bit of brightness, but you can easily skip that part. It’s really good just the way it is. It feels like comfort food to me and I like to make it when I’m needing an extra hug. I generally pair it with one or more vegetables, like asparagus or Brussels sprouts and carrots or a big salad, rather than a carby side like sweet potatoes. If you want to skip making the sauce, you could pair it with this cauliflower recipe and the flavors would come together beautifully!

Chicken Cutlets with Garlic-Lemon Sauce

1 lb. boneless, skinless chicken breasts

1/2 tsp. salt

pepper

1/3 c. arrowroot powder

1 tsp. garlic powder

1 tsp. onion powder

2 eggs

1/3 c. coconut flour

1 tsp. paprika

1/2 tsp. dried thyme

1/2 tsp. salt

2-3 Tbsp. ghee

Sauce

1/4 c. broth or stock

1/2 lemon, juiced

2 garlic cloves, minced

parsley to garnish

Directions

1) Pound the chicken breasts to about 1/4-1/2 in. thick using a meat mallet, frying pan, or rolling pin. Sprinkle with 1/2 tsp. salt and fresh cracked pepper. Set aside.

2) Get out 3 shallow bowls and line them up next to the stove. In the one furthest from the stove, mix the arrowroot powder with the garlic and onion powder. In the middle bowl, lightly whisk the eggs together. In the bowl closest to the stove, mix the coconut flower with the paprika, thyme, and salt.

3) In a bowl or measuring cup, mix the broth with the lemon juice and garlic cloves. Set aside until the chicken is cooked.

4) Melt 2 Tbsp. ghee over medium-high heat in a large pan, preferably cast iron. Lightly dredge the chicken in the arrowroot mixture, shaking off any excess. Dip it in the egg, then dredge it in the coconut flour mixture, again shaking off any excess, and lay it carefully in the hot pan. Do the same with the other chicken pieces.

5) Cook chicken for about 5 minutes each side until golden brown, crispy, and cooked through. If the pan is dry when you flip the chicken, add the additional ghee. Once cooked, remove to a plate.

6) Quickly add the sauce ingredients to the pan and stir to scrape up any brown bits on the bottom. When the sauce has reduced a little, this takes about 30 seconds, pour it over the chicken, sprinkle on the parsley, and serve.

Serves 3

Demystifying the Hand Roll

Posted in Beef, Poultry, Snacks by

Sushi Hand RollsFor years, I have been afraid to make sushi of any kind. I always thought that I should leave it to the experts or that it was too fussy and time consuming. I do actually think that the best sushi is made by superior sushi chefs; there is a way to cut and arrange the ingredients that makes some sushi better than others. Recently, though, I saw a recipe in NomNomPaleo’s new cookbook, Food for Humans, that made me think I could do it. I haven’t made her version yet, but I have all the ingredients so I will be. Instead, I found myself hungry and needing something fast so I broke out my nori and went to town.

Nori is dried sheets of seaweed. You can get them toasted or toast them yourself. I bought them ready to go. If you have a favorite brand of nori, I’d love to hear it. I use Emerald Cove that I got from our local Vitamin Cottage and it is amazingly delicious.

Nori is also really nutritious. One large sheet, enough for two hand rolls, has a ton of minerals to support your health. Notably, there is a considerable amount of iodine, which is an essential mineral that has been added to table salt for years because it is a simple way to prevent iodine deficiency, a leading preventable cause of intellectual and developmental disabilities. These days, many people have switched to kosher salt or other non-iodized salts, which means we’re getting less iodine. Nori is one excellent and palate-pleasing way to make up for that!

Since making my first hand rolls, I have eaten them every single day. They have been a snack, a side next to some soup, and full on lunch. They are so quick and easy to throw together – I truly didn’t realize that. I am going to share three of the recipes that I made this week, but the variations are endless. I don’t have a picture of the chicken one because I kept eating it before taking a picture of it. We don’t have a lot of opportunity to get fresh fish here so I use whatever protein I have. I’m sure I will make a shrimp one, a tuna one, and a crab one in my near future, and then all kinds of other proteins.

Here’s the basic idea: Protein, crunchy veggies and/or fruit, something creamy like a sauce or avocado (or both!), and any other flavor additions like herbs, hot sauce, etc. I like to start with something creamy on the bottom, add the protein, then the crunchy elements, then top with a little avocado. Or avocado on the bottom, sauce on the top. Or just herbs on the top as with the Basil-Apple-Beef roll. Just start experimenting!

Asian Chicken Hand Roll

1 nori sheet

2-3 oz. cooked chicken

1 small (Persian) cucumber

1/4 bell pepper, preferably red, yellow, or orange

1/4 avocado

1 Tbsp. Paleo mayo

1/2 tsp. sesame oil

1/2 tsp. coconut aminos

A couple shakes of hot sauce

salt to taste

Directions

1) Break or cut the nori sheet lengthwise down the middle. Shred or finely chop the chicken. Slice the cucumber, bell pepper, and avocado into very thin strips. Mix the mayo, sesame oil, coconut aminos, and hot sauce in a small bowl.

2) Hold the nori sheet shiny side down in one hand. Spread 1/2 the sauce from the top left corner to about the middle of the sheet. Layer on 1/2 the chicken and a few slices of cucumber and bell pepper. Add the avocado slices last and a little pinch of salt. There might be some leftover veggies to snack on.

3) Fold the shorter, right hand corner (if the nori is in your left hand) over first and then start wrapping the longer side around to form a cone. It doesn’t have to be perfect – just rolled up! Eat immediately so the nori doesn’t get soft.

Spicy Beef Hand roll

1 Nori sheet, cut in half

1 Tbsp. Paleo mayo

A couple shakes of hot sauce

2 oz. cooked beef, thinly sliced (I used flank steak)

1/4 of a bell pepper, very thinly sliced

1 mini cucumber, very thinly sliced

1/4 of an avocado

salt and pepper

Directions

1) Hold the nori sheet shiny side down in one hand. Spread 1/2 the spicy mayo from the top left corner to about the middle of the sheet. Layer on 1/2 the beef and a few slices of cucumber and bell pepper. Add the avocado slices last and a little pinch of salt. There might be some leftover veggies to snack on.

2) Fold the shorter, right hand corner (if the nori is in your left hand) over first and then start wrapping the longer side around to form a cone. It doesn’t have to be perfect – just rolled up! Eat immediately so the nori doesn’t get soft.

Apple-Basil-Beef Hand Roll

1 Nori sheet, cut in half

1 Tbsp. Paleo mayo

2 oz. cooked beef, very thinly sliced (I used flank steak)

A few very thin slices of apple cut into matchsticks (I used some of my son’s Ambrosia apple)

Basil chiffonade, about 1 Tbsp.

Directions

1) Hold the nori sheet shiny side down in one hand. Spread 1/2 the mayo from the top left corner to about the middle of the sheet. Layer on 1/2 the beef and several apple sticks. Add the basil chiffonade.

2) Fold the shorter, right hand corner (if the nori is in your left hand) over first and then start wrapping the longer side around to form a cone. It doesn’t have to be perfect – just rolled up! Eat immediately so the nori doesn’t get soft.

Cajun Chicken

Posted in Poultry by

Cajun ChickenWhen it’s cold outside and you’re dreaming of traveling to warmer places, one of the easiest ways to take a mental vacation is to cook something up that reminds you of that place. Spices transform foods like ordinary chicken breasts into warm and exciting dishes like Cajun Chicken and I love scouring the Internet for different spice combinations or dishes that will transport me to cultures that I’ve never visited before.

Like Louisiana. I haven’t had the chance to go there yet, but Cajun flavors definitely appeal to me. Peppers, tomatoes, onions, celery – all good stuff! And since I’m always looking for something to top a pile of zucchini noodles, simmered meat and veg with just about any flavor profile will usually do the trick! Don’t be put off by the long list of ingredients. Most of them are straight from the spice cupboardThis was even better the next day so be sure to make enough for leftovers.

Cajun Chicken

Bacon

1 1/2 oz. bacon, chopped

1/8 tsp. garlic powder

1/4 tsp. lard or F.O.C. (fat of choice)

Chicken

1 1/2 lbs. chicken breast, cut into strips

1/2 tsp. salt

1/2 tsp. Cajun seasoning

1/8 tsp. garlic powder

F.O.C., as necessary

Veggies

1/2 tsp. F.O.C.

1/2 an onion, chopped about 1/2 c.

1/2 bell pepper, chopped about 1/2 c.

4 stalks of celery, about 1 c. chopped

2 cloves of garlic, minced

1 jalapeno, seeded and minced

1/2 tsp. dried oregano

1/2 tsp. dried thyme

1/4 tsp. smoked paprika

1/4 tsp. salt

1 can diced tomatoes

1 c. vegetable or chicken broth

parsley

Directions

1) Melt 1/4 tsp. lard in a large skillet over medium heat. Season chopped bacon with 1/8 tsp. garlic powder and cook until crisp. Set aside on paper towels.

2) While bacon is cooking, season chicken strips with 1/2 tsp. salt, 1/2 tsp. Cajun seasoning, and 1/8 tsp. garlic powder. Brown chicken on all sides over medium-high heat, about 5-6 minutes, adding additional fat if the pan is dry. You may need to do this in batches so the chicken browns instead of steams. Set aside on a plate to catch any juices.

3) Add 1/2 tsp. fat and all the chopped veggies including the garlic to the pan and sauté for 5-7 minutes, until translucent and slightly soft. Sprinkle oregano, thyme, paprika, and salt over the vegetables and stir until fragrant, about 30 seconds. Return chicken to the pan, add tomatoes and broth, stirring to combine. Bring to a boil over high heat and then lower to medium or medium-low to maintain a gentle simmer.

4) Simmer everything for about 35 minutes, until the chicken and vegetables are tender. Return bacon to the pan, add parsley, and serve as is or over a bed of zucchini noodles or cauliflower rice.

Serves 4

Ham and Broccoli Frittata

Posted in Eggs by

Frittata

A frittata is simply a fancy word (well…Italian word, actually) for an egg-based dish. Call it a baked omelette or a crustless quiche, if you prefer. No matter what you call it, it’s a great way to get some protein and veggies in at any time of day. There are no real set rules for a frittata and, in fact, any recipe is really more of a template than anything else. If dairy is in your life, go ahead and add some cheese. If you want double the meat or a purely veggie dish, go for it. The sky’s the limit. So grab whatever is in the fridge, mix it with some eggs, and dinner will be ready in 30 minutes.

I chose ham and broccoli because I had some ham in the fridge and my son likes broccoli. It worked great! Have fun mixing and matching your own favorite ingredients. These keep really well too so you can store the leftovers in the fridge for a snack or post-workout meal or whatever you need throughout the day!

Ham and Broccoli Frittata

2 tsp. fat of choice (F.O.C.), I used lard from a happy pig

1/2 an onion. chopped

10 oz. ham, chopped

1 1/2 c. broccoli, cooked

10 eggs

1/2 c. coconut milk

1/4 tsp. garlic powder

1/4 tsp. thyme

1/2 tsp. salt

1/4 tsp. pepper

Directions

1) Preheat oven to 400 degrees. Melt fat in a skillet over medium to medium-high heat and sauté onion and ham until golden, about 8-9 minutes. I did this in a large cast iron skillet so it could go directly into the oven, but if you don’t have a pan like this, you can just transfer the mixture to a cake pan too.

2) Chop broccoli into bite-sized pieces and add to the ham mixture.

3) In a large bowl, whisk together the eggs, coconut milk, thyme, garlic powder, salt and pepper until frothy. A blender or mixer works great for this.

4) Pour the egg mixture over the ham and put in the oven. Bake for about 20 minutes. It’s done when it is puffy and golden brown. Serve as is or make it fancy with a dollop of paleo mayonnaise or other sauce!