Diet and Meal Planning
Recipe Box
This Recipe Box contains extra recipes for you to check out – some of my favorites! If you come across any meal in the Ready-Made Meal Plan you’d like to switch out, you’re welcome to try these right away. You can also wait until you’ve completed your first 4 weeks with the Meal Plan to explore these new recipes.
You can find more great PCOS-friendly recipes to try throughout my favorite food blogs:
Quick Harissa Sweet Potato Hash
Ingredients
1 tbsp extra virgin olive oil, plus more for cooking
1/2 cup diced onion
1 bell pepper, chopped
1 clove garlic, minced
1 small sweet potato, chopped into small cubes
1 tbsp harissa paste
1/2 tsp smoked paprika
1/2 tsp cumin
1/4 tsp salt
1/8 tsp black pepper
1 cup packed baby spinach
1/2 cup black beans, drained and rinsed
2 eggs
1 green onion, chopped
Directions
Add 1 tablespoon olive oil to a skillet over medium heat. Once hot, add the onions and let cook 2-3 minutes until softened.
Add the peppers and garlic and cook an additional 3-4 minutes until softened.
Add sweet potato, harissa paste, all the spices and a drizzle more of the olive oil. Toss to combine and cook until the potatoes are fork tender and softened, about 5-7 minutes.
Add the spinach and black beans to the skillet, toss and cook until spinach is wilted.
Crack the eggs over the top of the hash, cover with a lid and cook until egg whites are set.
Remove the lid, season with additional salt and pepper. Sprinkle the chopped green onion on top and serve.
Pumpkin Paleo Pancakes
Ingredients
1/2 cup almond flour
2 tbsp coconut flour
1 tbsp ground flax seed
2 tbsp vanilla protein powder (optional)
pinch of salt
1/2 tbsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp baking soda
1/2 cup pumpkin puree
3/4 cup egg whites
2 tbsp honey
1/2 tsp vanilla extract
coconut oil for cooking pancakes
Directions
Heat a pancake griddle over medium heat.
Combine dry ingredients in a bowl.
Whisk together wet ingredients in a small bowl.
Add wet to dry ingredients and stir together.
Add enough coconut oil to the pan to grease the center.
Pour batter in approximately 1/4 cupfuls onto pan and spread out into pancake shape. Tthe batter will be a bit thick and need some help to form a circle.
Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second side.
Repeat with remaining batter, adding more coconut oil to the pan as needed.
Protein Oatmeal
Erika Recommends:
Visit the source recipe to learn about 5 delicious ways to add protein to your morning oatmeal.
Loaded Baked Egg Omelet Muffins
Ingredients
nonstick cooking spray
9 large whole eggs
1/4 tsp kosher salt
black pepper
3 strips cooked chopped bacon
3 tbsp thawed frozen spinach, drained
3 tbsp diced tomatoes
3 tbsp diced onion
3 tbsp diced bell pepper
2 oz shredded cheddar
Directions
Preheat the oven to 350 °F. Spray the muffin tins with cooking spray.
In a large bowl whisk the eggs, season with salt and pepper.
Mix in the remaining ingredients. Fill and place tins on a cookie sheet and bake 20 to 25 minutes, until set.
Breakfast Burrito Bowl with Spiced Butternut Squash
Ingredients
Cooking spray
20-ounces butternut squash, seeded and cut into 1-inch cubes
1 1/2 tsp olive oil
3 tsp garlic powder
1/2 tsp cumin
1/2 tsp smoked paprika
3/4 tsp kosher salt
Freshly ground pepper, to taste
1 cup chopped tomatoes
1/3 cup chopped onion
1/4 cup chopped cilantro
Juice from ½ a lime
4 large eggs
4 ounces avocado, cubed
1/4 cup reduced-fat shredded cheddar cheese
Erika Recommends:
If you're dairy-free, skip the cheese and double the eggs.
Directions
Preheat oven to 425°F. Spray a large nonstick baking sheet with oil.
In a medium bowl, combine squash, olive oil, garlic powder, cumin, smoked paprika, 1/2 teaspoon salt and pepper. Toss well to coat. Spread squash evenly onto a sheet pan and roast for 20-25 minutes, or until browned and tender, tossing once halfway through.
Meanwhile, in a small bowl, combine tomatoes, onions, cilantro, lime juice, pinch of salt and pepper, to taste. Set aside.
Heat a small skillet over medium heat, lightly spray with olive oil spray, add eggs, season with salt, cover and cook to your desired doneness.
To assemble bowls: Layer 2/3 cup squash, 1/2 cup pico, 1 oz avocado, 1 egg and 1 tablespoon cheese. Repeat for remaining bowls.
Chicken Fajita Lunch Bowls
Ingredients
2 chicken breasts
1 tablespoon olive oil
salt and pepper, to taste
3/4 cup basmati rice uncooked
2 bell peppers sliced into strips
2 tbsp red onion diced
1 cup corn kernels
For the vinaigrette:
1 tsp chili powder
1/2 tsp paprika
1/2 tsp ground cumin
1 tbsp sugar
1 tbsp lime juice
1/4 tsp salt
3 tbsp olive oil
3 tbsp white wine vinegar
1 tsp chili powder
1/2 tsp paprika
1/2 tsp ground cumin
1 tbsp sugar
1 tbsp lime juice
1/4 tsp salt
3 tbsp olive oil
3 tbsp white wine vinegar
Directions
Pre-heat oven to 425°F.
Place the chicken breasts in a small baking dish, sprinkle with salt and pepper, and drizzle with olive oil. Turn to coat.
Bake for 10 minutes, turn the chicken, then bake for another 10-15 minutes (depending on the size of the chicken breasts), until cooked through.
Allow to rest for 10 more minutes before slicing.
For the lunch bowls, cook the rice according to package directions. Allow to cool.
In a large bowl, combine the rice, bell peppers, red onion and corn.
Shake together the vinaigrette and add to the bowl. Toss to coat everything completely.
Divide among 4 lunch containers, topping with the chicken.
Refrigerate until you are ready to serve.
Egg and Quinoa Salad Jars
Ingredients
1/2 large lemon
4 teaspoons olive oil
1/4 tsp kosher salt
black pepper
3 oz avocado (1/2 med Haas)
1/2 cup cooked lentils
1/2 cup cooked quinoa
1/2 cup halved grape tomatoes
2 cups baby arugula
2 large eggs, hard boiled
Directions
Whisk the lemon juice, olive oil, salt and pepper in a small bowl and divide in 2 pint sized mason jars.
In this order, layer the avocado, lentils, quinoa, tomatoes, arugula, and egg, dividing equally. Close jar and refrigerate for up to 2 days.
Shake well and pour onto a plate and eat.
Cilantro Chicken Salad
Ingredients
7 oz cooked chicken breast, shredded or diced
2 tbsp light mayonnaise
1 small scallion, chopped
2 tsp lime juice
2 tbsp chopped cilantro
kosher salt and pepper
1/8 tsp garlic powder
1/8 tsp cumin
1/8 tsp chili powder
low sodium chicken broth
Directions
Combine chicken, mayonnaise, scallions, lime juice, and cilantro.
Season to taste with salt, pepper, garlic powder, cumin, and chili powder.
Add a little chicken broth if chicken seams too dry, 1 tbsp at a time.
To poach, cover chicken breast in broth in a small pot, add water if it doesn’t cover the chicken.
Add salt and pepper, a piece of celery and it’s leaves (you could add herbs like parsley, garlic, onion, or whatever you want) and bring to a boil. Reduce to a simmer and cook 5 minutes.
Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees.
Chicken will be cooked through. Let it cool and cut into small cubes.
White Bean Turkey Chilli
Ingredients
cooking spray
2 small onions, chopped
5 garlic cloves
2 tsp chili powder, to your taste
1 bay leaf
1/2 tbsp cumin
1/2 tbsp oregano
2 tsp red pepper flakes, to taste
3 lbs 99% lean ground turkey
4 16-oz cans of cannellini beans, rinsed and drained
2 cups of fat free chicken broth
1/2 cup of fat free sour cream
salt and pepper, to taste
Directions
Heat a large heavy bottomed pot over medium flame. When hot, spray with oil.
Add onions, garlic, saute about 5 min.
Add meat and cook, breaking it up until white, about 5 minutes. Add salt, chili powder, cumin, oregano, red pepper flakes and cook for 2 minutes.
Add beans, broth, cook uncovered about 10 minutes.
Lower heat and cover. Simmer about 45 minutes mixing occasionally.
Add sour cream and cook 5 more minutes. Adjust seasoning and salt to taste.
Top with chopped red onion, chopped fresh cilantro, light sour cream, jalapeños, and reduced fat cheddar if desired.
Creamy Pumpkin Curry with Chicken
Ingredients
1 tbsp coconut oil
1 medium onion, thinly sliced
4 cloves garlic, minced
1 tsp salt
1 tbsp Thai red curry paste
1 1/3 cups coconut milk
1/3 cup pureed pumpkin
1 1/2 lbs. boneless skinless chicken breasts, cut into 1-inch cubes
1-2 tsp lime juice
1/4 cup cilantro, chopped
3 tbsp cashews, toasted
Directions
Melt the coconut oil in a large pan over medium heat. Add the onion and sauté for 4-5 minutes until soft.
Add the bell pepper, garlic, and salt and stir to combine. Cook for an additional minute
Add the curry paste to the pan and cook for about a minute, stirring to coat the other ingredients. Add in the coconut milk and pumpkin puree and bring to a simmer.
Add the chicken and simmer for 10-12 minutes, or until the chicken is cooked through. Add lime juice to taste.
Sprinkle with cilantro and cashews to serve.
Mason Jar Salads
Erika Recommends:
Check out the source link 18 mason jar salad recipes that use whole, nutritious ingredients.
Paleo Zucchini Noodles with Avocado Cream Sauce
Ingredients
6 large zucchinis (about 4 pounds), peeled and ends removed
1 tsp sea salt (1/2 tsp for sauce and 1/2 tsp for salting zucchini)
1 tbsp lard, bacon drippings, or tallow
2 large avocados (about 3/4 pound total), peeled and pit removed
1/4 cup packed fresh basil leaves (about 15 medium sized leaves)
1/2 tsp ground black pepper
3 cloves garlic, minced
2 tbsp extra virgin olive oil
1 tbso fresh lemon juice
Special Equipment: Julienne slicer or spiral vegetable slicer
Erika Recommends:
Serve with grilled chicken
Directions
Julienne or spiral slice your zucchini and place in a strainer over a larger bowl or in the sink. Sprinkle about 1/2 teaspoon of sea salt over the zucchini and toss to coat. Allow the zucchini to sit for 15-20 minutes to allow excess liquid to drain.
After the zucchini has drained, wrap it in a few paper towels and squeeze gently to remove any remaining moisture.Wrap again in fresh paper towels and leave on the counter until ready to cook.
To make the sauce, place all of the sauce ingredients in a food processor and blend for 15 seconds or until smooth. Taste and add additional salt and pepper if desired.
Note: If serving raw, stop here and serve the sauce on top of the noodles.
Note: If serving raw, stop here and serve the sauce on top of the noodles.
To cook the noodles, melt the fat in a large skillet over medium-high heat. Add the zucchini and cook for 2 minutes. Add the sauce and toss with the noodles to coat. Cook for another 2-3 minutes or until heated through, then serve.
Roast Chicken with Oregano
Ingredients
3½ - 4lb whole chicken
1 lemon
4 tbsp dried oregano
2 garlic cloves, crushed
2 tbsp butter
3 tbsp olive oil
Salt and pepper
Directions
Place the chicken in a large pan.
Grate the rind from lemon and then cut the lemon in half. (If you grate the lemon rind while its dry, it helps it stay flakey for the marinade.) Add the lemon rind, 3 tbsp of oregano, juice from ½ a lemon, and garlic inside the cavity.
Rub butter, the juice from the remaining lemon half, and olive oil over the chicken. Sprinkle with any remaining oregano, salt and pepper.
Place both lemon halves inside of the chicken cavity.
Roast the chicken in the oven at 375°F. The cooking time should be 20 minutes per pound plus another 20 minutes.
Baste the chicken periodically until golden brown and juices run clear when chicken is pierced.
With 15 minutes left, cover chicken loosely with aluminum foil to prevent skin from getting burnt . It is best to do this when desired color of chicken is reached.
Carve chicken and spoon any liquids from the bottom of the pan on each serving.
Greek Pork Tenderloin with Red Wine
Ingredients
about 2.5lbs pork cut into cubes (leaner is healthier)
5-6 ounces of Greek red wine
2 whole sticks of cinnamon
1 tsp pepper
2 tbsp crushed coriander (a staple in this dish)
salt to taste
5-6 tbsp Greek olive oil
Directions
In a large bowl, combine pork, wine, cinnamon sticks, coriander, and pepper. Mix and make sure pork is well coated in mixture.
Cover and place in refrigerator to marinate for 1 hour, or overnight for best results.
Heat oil in pan and add pork. Once the pork has browned, add marinade and salt.
Cover and cook for about 30 minutes. It's done when the meat is cooked and marinade becomes thick.
Feta Stuffed Chicken
Ingredients
2 chicken breasts, about 1.5 pounds
⅓ cup feta, crumbled
2 garlic cloves, pressed
½ lemon zest
¼ tsp lemon juice
½ tsp oregano
¼ tsp olive oil
Directions
In bowl, combine all ingredients (not including chicken) and mash well with fork.
Cut slit in top corner of chicken, and stick your finger in to create deep pocket. Go slow as to not break through.
Place half of the stuffing mixture inside each chicken, reserving a small amount to rub on outside of each piece.
Put in oven safe dish, positioning each piece so the slit is against the outer walls.
Bake in preheated oven at 350F for 40-45 minutes, or until cooked.
Paleo Eggplant Bolognese with Zucchini Noodles
Ingredients
1 1/2 lbs. eggplant, diced
1/2 lb. ground beef
2 tbsp extra virgin olive oil
Salt and freshly ground pepper
1 large yellow onion, chopped
3 cloves garlic, minced
2 bay leaves
4 sprigs thyme
1 tbsp tomato paste
1/2 cup red wine
1 28-oz. can whole peeled plum tomatoes
6 leaves fresh basil, chiffonade
Directions
Heat the olive oil in a large pan over medium-high heat. Add in the onion and beef and sprinkle with salt and pepper. Cook for 8-10 minutes until the meat is browned.
Stir in the eggplant, garlic, bay leaves, and thyme and sauté for an additional 15 minutes.
Once the eggplant is tender, stir in the tomato paste.
Add the wine and scrape any browned bits off the bottom of the pan. Stir in the tomatoes and slightly crush with a spoon
Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes, stirring occasionally. Adjust salt to taste.
Serve warm, garnished with fresh basil.
Simple Cod Piccata
Ingredients
1 lb. cod fillets
1/3 cup almond flour
1/2 tsp salt
2-3 tbsp extra virgin olive oil
2 tbsp grapeseed oil, divided
3/4 cup chicken stock
3 tbsp lemon juice
1/4 cup capers, drained
2 tbsp fresh parsley, chopped
Directions
Stir the almond flour and salt together in a shallow bowl. Rinse off the fish and pat dry with a paper towel. Dredge the fish in the almond flour mixture to coat.
Heat enough olive oil to coat the bottom of a large skillet over medium-high heat along with one tablespoon grapeseed oil. Working in batches, add the cod and cook for 2-3 minutes per side to brown. Remove to a plate and set aside.
Heat enough olive oil to coat the bottom of a large skillet over medium-high heat along with one tablespoon grapeseed oil. Working in batches, add the cod and cook for 2-3 minutes per side to brown. Remove to a plate and set aside.
To serve, divide the cod onto plates, drizzle with the sauce, and sprinkle with parsley.
Balsamic Chicken with Roasted Tomatoes
Ingredients
2 chicken thighs, bone-in
1 cup mushrooms, chopped
1/2 medium onion, chopped
1-2 tbsp extra virgin olive oil
3 tbsp balsamic vinegar
Salt and pepper, to taste
1 pint cherry tomatoes
1 tbsp honey
Fresh parsley, for garnish
Directions
Preheat the oven to 400°F. Place the tomatoes on a baking sheet and drizzle with olive oil and honey. Sprinkle with salt and pepper and toss to coat evenly. Bake for 15-20 minutes until soft.
While the tomatoes are roasting, heat one tablespoon of olive oil in a large pan over low heat. Add the onions and mushrooms and cook for 10-12 minutes to soften and caramelize, stirring regularly. Clear a space for the chicken.
Season the chicken with salt and pepper and then place it in the pan. Add the balsamic, reduce the heat to low, and cover. Simmer for 15 minutes or until the chicken is cooked through. Every 5 minutes or so, spoon the sauce in the pan over the chicken.
Season the chicken with salt and pepper and then place it in the pan. Add the balsamic, reduce the heat to low, and cover. Simmer for 15 minutes or until the chicken is cooked through. Every 5 minutes or so, spoon the sauce in the pan over the chicken.
Crock Pot Balsamic Pork Roast
Ingredients
2 pound boneless pork shoulder roast (sirloin roast)
kosher salt, to taste
1/2 tsp garlic powder
½ teaspoon red pepper flakes
1/3 cup chicken or vegetable broth
1/3 cup balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon honey
Directions
Season the pork with salt, garlic powder and red pepper flakes and place it into the crock pot.
Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.
Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish.
Break apart lightly with two forks and put back into the crock pot.
Ladle 1/2 cup sauce over the pork and keep warm until ready to eat.
One Pan Skillet Stuffed Bell Peppers
Ingredients
2 tbsp of olive oil
2 cloves of garlic
2 Bell Peppers, any color
1/2 of a medium onion
1 lb extra-lean ground beef
1 14.5 oz can whole tomatoes
1 14 oz can low-sodium chicken broth
1 8 oz can tomato sauce
1 tsp kosher salt, pepper to taste
1 tsp soy sauce
1 cup uncooked extra long grain rice
1 cup shredded jack cheese
green onions for garnish
Erika Recommends:
Leave off the cheese or use just 1/4 cup
Directions
Start by dicing two cloves of garlic, 1/2 of a medium onion, and two bell peppers. Reserve some of the diced bell peppers to sprinkle on top.
Saute peppers, onions, and garlic in two tablespoons of olive oil over medium heat.
Once the peppers and onions have started to soften, increase heat to medium high and add one pound of extra lean ground beef to the pan.
Season with one teaspoon of kosher salt and several turns of fresh pepper.
Once the ground beef is cooked, add chicken broth, the can of whole tomatoes (chopped), tomato sauce, and soy sauce.
Bring the tomato mixture up to a simmer, then stir in one cup of uncooked extra long grain rice.
Cover the pan with a lid and reduce the heat down to low.
Let mixture cook 20-30 minutes, or until rice is tender.
At the 20 minute mark, start stirring the pan occasionally so the rice does not stick to the bottom of the pan.
One rice is tender, sprinkle the cheese on top. Cover the pan with the lid to let the cheese melt.
Garnish with fresh diced bell peppers and green onions.
Caramelized Onion, Red Pepper, and Zucchini Frittata
Ingredients
1 white onion, thinly sliced rings
1 medium red pepper, diced
1 1/2 cups zucchini, diced into matchsticks
4 large eggs
4 large egg whites
1/4 cup parmesan cheese, grated (optional)
2 tsp olive oil
salt and fresh pepper, to taste
Directions
Preheat oven to 400°F.
Over medium-low heat, heat oil in a 10-inch skillet.
Stir in onion and cook until slightly brown, about 10 minutes.
Add peppers and cook 5 more minutes, then add zucchini.
Season with salt and pepper and cook 3 more minutes stirring occasionally.
In a medium bowl whisk eggs, egg whites, parmesan, salt and pepper.
Add eggs to the skillet making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to oven.
Cook about 10-15 minutes, or until frittata is completely cooked.
Serve warm, cut into 4 pieces.
Sheet Pan Balsamic-Herb Chicken with Veggies
Ingredients
16 ounces boneless, skinless chicken breasts, halved
3 tbsp balsamic vinegar (1 tbsp for chicken, 2 tbsp for veggies)
2 tbsp extra-virgin olive oil (1/2 tbsp for chicken, 1 1/2 tbsp for veggies)
2 cloves crushed garlic
4 tsp chopped basil (2 for chicken, 2 for veggies)
2 tsp chopped parsley (1 for chicken, 1 for veggies)
1 3/4 tsp kosher salt (3/4 tsp for chicken, 1 tsp for veggies)
olive oil spray
1 large red bell pepper, cored and cut into 1-inch pieces
1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
1 cup asparagus, cut into 1-inch pieces
1 medium red onion, cut into 1-inch pieces, layers separated
1 cup cauliflower florets
freshly ground black pepper
Directions
Preheat the oven to 450°F. Line a large sheet pan with parchment, if desired.
Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
Marinate while you prep the vegetables, the longer the better.
In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
Spread out onto the sheet pan. Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
Serve immediately.
Pasta with Butternut Sauce and Spicy Sausage
Ingredients
11 oz (4 links) spicy chicken Italian sausage
1 lb butternut squash, peeled and diced
1 tbsp whipped butter
10 oz pasta, wheat or gluten-free
1/4 cup shallots, minced
3 cloves garlic, minced
2 cups baby spinach, roughly chopped
2 tbsp fresh shaved parmesan cheese
4 sage leaves, sliced thin
kosher salt and freshly ground black pepper, to taste
Directions
Bring a large pot of salted water to a boil. Add butternut squash and cook until soft.
Remove squash with a slotted spoon and place in a blender, blend until smooth.
Add pasta to the boiling water and cook according to package directions for al dente, reserving at least 1 cup of the pasta water before draining.
Meanwhile, in a large deep non-stick skillet, sauté sausage over medium heat until browned, breaking up with a spoon as it cooks. When cooked through, set aside on a plate.
Reduce heat to medium-low and melt the butter, sauté the shallots and garlic until soft and golden, about 5 – 6 minutes.
Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little of the reserved pasta water (I used about 1 cup) to thin out the sauce to your liking.
Add baby spinach and stir in parmesan cheese and sage. Toss in cooked pasta and sausage and mix until well coated.
Pork Chops with Brussels Sprouts
Ingredients
1lb pork chops, boneless
1 tsp salt
1 tbsp coconut oil
1 cup sliced onion
2 tsp minced garlic
1/2 tsp dried thyme
2 cups halved brussels sprouts
1 cup carrot, cut into chunks
Serving Day Ingredients:
1 cup chicken broth/stock
1 tbsp tapioca flour
1 cup chicken broth/stock
1 tbsp tapioca flour
Directions
See the source recipe for directions on preparing this dish to serve fresh, to freeze for later, or to prepare from frozen.
Chipotle Pork Roast
Ingredients
6 fl oz beef bone broth/stock
7 ¼ oz canned diced tomatoes
2 oz canned diced green chiles (mild)
2 lbs quarter pork roast
1 tsp chipotle powder
½ tsp cumin
½ tsp onion powder
Directions
See the source recipe for directions on preparing this dish to serve fresh, to freeze for later, or prepare from frozen.
Coconut Chicken Curry
Ingredients
2 onions, halved
3 cups green bell pepper, cut into chunks
3 ¾ cups diced chicken breasts, boneless
2 tbsp almond butter
8 oz tomato paste
1 tbsp curry powder
1 tbsp Garam Masala
1 ½ tsp salt
2 tsp minced garlic
10 fl oz canned coconut milk
Directions
See the source recipe for directions on preparing this dish to serve fresh, to freeze for later, or prepare from frozen.
Firecracker Chicken
Ingredients
6 skinless, boneless chicken thighs (or 2lbs), cut into chunks
2 tbsp cornstarch, or arrowroot if paleo
1/3 cup gluten free chicken broth
4 tbsp gluten free soy sauce, or coconut aminos if paleo
3 tbsp dry sherry
2 tsp sesame oil
1 tsp fresh grated ginger
1 tsp garlic
1 red bell pepper, cut into chunks
1 small onion, sliced
1.5 cups sugar snap peas
1 tsp crushed red pepper flakes (or more or less, to taste)
Directions
Prepare the skinless boneless chicken thighs by cutting them into large pieces.
Combine all the sauce ingredients (chicken broth through sesame oil) into a small jug, and mix well together.
Reserve 1/4 cup of sauce, then add the remaining sauce to a bowl or other dish with the chicken pieces to marinate, while you prepare the vegetables.
Now chop all the vegetables, garlic, and ginger, as directed so that you are ready to cook.
Add the chicken to the inner pot of your Pressure Cooker, along with the marinade.
Lock the lid, turn the steam release vent to 'sealing' and using the manual setting, adjust it to cook for ONE minute at High Pressure.
While the chicken is cooking mix together the remaining sauce mixture with the cornstarch/arrowroot.
When the cook time time is up, allow the unit to reduce pressure on its own without opening the steam release vent (Natural Pressure Release, or NPR) for about 6-7 minutes, then you can gently release the rest of the pressure by opening the vent.
Add the garlic and ginger into the pot and cook (use saute function) for 1 minute.
Add the vegetables and other remaining ingredients (adjust the crushed red pepper flakes to taste) and the rest of the sauce, cook for 2-3 minutes, stirring all the time, or until the vegetables are cooked the way you like them.
Serve hot over rice.
Salsa Chicken Tacos
Ingredients
2 lbs boneless, skinless chicken breasts or thighs
1½ teaspoons of your favorite meat-and-potatoes seasoning (or substitute 1 teaspoon chili powder + ½ teaspoon kosher salt )
1 cup roasted tomato salsa
Grain free tortillas (or lettuce wraps)
Directions
Arrange the chicken in a single layer in your pressure cooker.
Sprinkle the seasoning on both sides of the chicken, making sure to rearrange the pieces in a single layer on the bottom.
Pour the salsa evenly over the chicken pieces.
Lock the lid on the pressure cooker. If you’re using an Instant Pot, press the “Manual” or “Pressure Cook” button and program it to cook for 7 minutes under high pressure for chicken breasts and 10 minutes for thighs. If you’re using bone-in thighs, increase the cooking time to 15 minutes.
When the chicken is finished cooking, immediately release the pressure manually. To deal with all the released steam, position your Instant Pot below the stovetop exhaust vent before turning the valve.
Then remove the lid right away and transfer the chicken to a bowl to prevent overcooking.
se two forks to shred the chicken. Taste the cooking liquid and adjust with salt and pepper if necessary. Then pour it on top of the chicken and toss well to coat.
Serve on top of your favorite grain-free tortillas or on lettuce wraps. Garnish with your favorite taco toppings and dig in!
Chili Chicken Tacos
Ingredients
2 pounds boneless, skinless chicken thighs (about 6)
4 garlic cloves, thinly sliced
1/2 cup prepared tomato salsa, plus more for serving (optional)
1 to 2 tbsp chopped canned chipotle chiles in adobo
1 tbsp chili powder
Coarse salt and ground pepper
8 hard corn taco shells
Cilantro, shredded cheese, lime wedges, and sour cream, for serving (optional)
Directions
In slow cooker, combine chicken, garlic, salsa, chiles, chili powder, 1 teaspoon salt, and teaspoon pepper. Cover; cook on high, 4 hours (or on low, 8 hours).
Transfer chicken to a serving bowl, and shred, using two forks; moisten with cooking juices. Serve in taco shells, with toppings, if desired.
Note that this can also be prepared in an oven:
Preheat oven to 350°F. In step 1, use a 5-quart Dutch oven or ovenproof pot with a tight-fitting lid; add 2 cups water. Cover; bake until chicken is fork-tender, about 2 hours. Proceed with step 2.
Preheat oven to 350°F. In step 1, use a 5-quart Dutch oven or ovenproof pot with a tight-fitting lid; add 2 cups water. Cover; bake until chicken is fork-tender, about 2 hours. Proceed with step 2.
Moroccan Beef and Green Bean Tajine
Ingredients
1 lb. beef shoulder cut into several pieces (with or without bones), fat trimmed
1 onion, chopped
3 cloves crushed garlic
1 tomato peeled and finely chopped or 1/2 can (6-8oz) diced tomatoes
2 tbsp each dried cilantro and parsley
1/4 cup olive oil
2 tsp salt
2 tsp ginger
1 tsp turmeric
1/2 tsp pepper, or more to taste
1/2 tsp cumin
1/2 cup water
1 lb fresh or frozen green beans
Directions
In the bottom of a slow cooker add olive oil, onions, and garlic and turn heat on, leave for 10-15 minutes.
Add meat and remaining ingredients (except for beans). Cook on low heat for 6-7 hours.
20 minutes before serving mix and add green beans to the slow cooker. Meat should be tender and falling off the bone, beans should also be tender.
Shredded Harissa Chicken
Ingredients
1 pound boneless, skinless chicken breasts
1/2 tsp ground cumin
1/4 tsp garlic powder
1/2 tsp kosher salt
1 cup mild Harissa sauce
Tzatziki for serving (optional)
Erika Recommends:
If you can’t find Harissa, check out the source recipe for instructions on making it yourself!
Directions
Season the chicken with the cumin, garlic powder, pinch of salt, and pepper.
Place chicken in a slow cooker, pour the harissa over the chicken, and cover. Cook on HIGH for 2 hours or LOW 4 hours.
Remove chicken from the slow cooker and shred with two forks.
Moroccan Chicken and Olive Tagine
Ingredients
2 pounds (8) boneless, skinless chicken thighs
4 medium carrots, cut into 1-inch pieces
1 medium yellow onion, chopped
1/3 cup dried prunes, halved
1/2 cup pitted green olives
3 cloves garlic, chopped
2 tbsp all-purpose flour (or a gluten-free flour)
2 tsp paprika
2 tsp ground cumin
1 tsp ground cinnamon
2 tsp minced fresh ginger
1 cup low sodium chicken broth
1 tsp kosher salt
Freshly ground black pepper, to taste
Chopped fresh cilantro, for serving
Lemon wedges, for serving
Directions
In a 4- to 6-quart slow cooker, combine the chicken, carrots, onion, prunes, olives, garlic, flour, paprika, cumin, cinnamon, ginger, chicken broth, salt and pepper. Stir to combine.
Cover and cook on low for 6 hours.
When ready to serve, sprinkle with and cilantro or nuts (optional) and serve with lemon wedges.
Turkey Breast with Gravy
Ingredients
1 1/2 tbsp unsalted butter or olive oil
1 medium onion, chopped
1 carrot, peeled and chopped medium
1 celery rib, chopped medium
6 garlic cloves, peeled and crushed
1/3 cup flour
2 cups low sodium chicken broth
1 cup water
1/4 cup dry white wine
2 tbsp fresh sage
2 bay leaves
5 lb turkey breast, bone in, skin on (removed later), trimmed of fat
salt and pepper, to taste
Directions
Melt butter in a 12-inch skillet over medium-high heat. Add onion, carrot, celery and garlic and cook until onion is soft, about 8 to 10 minutes.
Stir in flour and cook until golden, about 2 minutes. Stir in 1 cup of broth and scrape up any browned bits and smooth out any lumps; transfer to slow cooker.
Stir in remaining broth, water, wine, sage, and bay leaves into the slow cooker.
Season turkey with salt and pepper, place skin side up in the slow cooker, cover and cook 5 to 7 hours on low, or until the turkey reaches 165 degrees with an instant-read thermometer.
Transfer turkey to a cutting board tent loosely with with foil and let it rest 20 minutes.
Let braising liquid settle for 5 minutes, then remove the fat from the surface using a large spoon or a gravy fat separator.
Strain braising liquid into saucepan, discard celery, bay leaves and simmer until thickened, about 15 minutes. Season with salt and pepper to taste.
Discard the skin and carve the turkey and serve with gravy.
Sweet Barbacoa Pork
Ingredients
For the marinade:
6 oz Coke zero
1/4 cup brown sugar (unpacked)
6 oz Coke zero
1/4 cup brown sugar (unpacked)
2.5 lbs pork loin roast, all fat trimmed
salt and pepper to taste
garlic powder
1/4 cup water
8 oz Coke zero
6 oz can sliced green chilies
8 oz tomato sauce
1 chipotle chile in adobo sauce
1/8 tsp cumin
1/8 tsp chipotle chili powder (to taste)
1/3 cup brown sugar (unpacked)
Directions
Season pork with salt, pepper and garlic powder and place in slow cooker.
Add 6 oz of coke and 1/4 cup of brown sugar. Marinate refrigerated for a few hours or overnight turning meat at least once while marinating.
Remove crock from refrigerator, add water, and cook on high for about 3-4 hours (or until it shreds easily).
Remove pork from crock pot and discard any liquid left in the pot. Shred pork with two forks.
In the crock pot, combine 8 oz coke, green chilies, tomato sauce, chipotle chile, garlic powder, cumin, chipotle chili powder and remaining brown sugar.
Put shredded pork back in the crock pot and combine with sauce. Adjust salt and pepper to taste, cover and cook on high 1 .5 hours more.