Bringing you another Food Prep Friday. Hope you beautiful people enjoy!
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Beef and Broccoli
INGREDIENTS
2+ pounds beef flank steak, thinly sliced then chopped into 2-3 inch pieces, 1 can beef broth, 2/3 cup low sodium soy sauce, 1/4 cup coconut sugar, 2 tablespoons of sesame oil, 1 tablespoon of minced garlic, 1/4 teaspoon red chili flakes, 4 heads broccoli, 2 tablespoons corn starch + 4 tablespoons cold water.
STEPS
Grease the inside of a slow cooker. Add steak, beef broth, soy sauce, coconut sugar, sesame oil, garlic and chili flakes. Cover and cook on high for 3 hours or on low for 5 hours. 20-25 minutes before serving, cut up the broccoli and steam in a microwave for 4-5 minutes and combine the corn starch and cold water and pour it into the slow cooker. Stir in broccoli and cover and cook for 20-25 minutes. Enjoy over brown rice, quinoa or cauliflower rice (see recipe below!)
21 DAY FIX APPROVED! A serving is 3/4 cup of beef with sauce and one cup of broccoli= 1 red and 1 green.
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Coconut Lime Cauliflower Rice
INGREDIENTS
2 heads of cauliflower, 1 tablespoon organic coconut oil, 1 can unsweetened organic lite coconut milk, 1 cup shredded unsweetened coconut, 4 tablespoons fresh lime juice, 4 teaspoons lime zest, 1/2 cup cilantro and salt.
STEPS
Cut the cauliflower into bite sized pieces then process in a food processor until it becomes a rice-like consistency. Heat oil in a large nonstick wok or skillet over medium-high heat and add the cauliflower, stirring frequently and cook for 4 to 6 minutes. Add coconut milk, coconut and 3 tablespoons of the lime juice and bring to a boil. Reduce heat to medium-low and gently boil for 8-12 minutes or until tender and the liquid evaporates. Then add the remaining 1 tablespoon of lime juice, zest, cilantro and salt to taste and cook for an additional 2 minutes. Enjoy!
21 DAY FIX APPROVED! 1 cup = 1 green and 1 orange.
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Turkey burgers (served with paprika sweet potatoes and coconut oil brussel sprouts)
INGREDIENTS
1 tablespoon extra virgin olive oil (evoo), 2 pounds extra lean ground turkey meat, 1 yellow onion, 1-2 tablespoons oregano, 1 tablespoon minced garlic, salt and pepper to taste.
STEPS
Thinly dice the onion and throw it in a bowl with all the other ingredients (except the evoo) and mush it together with your hands and create 7-9 patties. Heat oil in a large skillet and place 4-5 patties in at a time. Cover with aluminum foil and cook on medium-high heat for around 8 minutes then flip, cover and cook on the other side. Serve with paprika sweet potatoes and brussel sprouts!
21 DAY FIX APPROVED! 1 patty served with potatoes and sprouts = 1 red, 1 yellow, 1 green and 1 orange.
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