Healthy Dinner Recipes

August 21, 2009

Whenever planning for dinner, be also thinking of lunches – BUY AND COOK EXTRA - PLAN FOR LEFTOVERS!

Simple Baked Rosemary Chicken

This recipe is so simple, yet so delicious (and it’s quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if possible. IMPORTANT TIP: Buy and cook extra chicken so you have leftovers for lunches and snacks.

6-8 whole chicken legs (more if you want leftovers)
sea salt and fresh cracked pepper
Optional: fresh or dried rosemary, chopped

Preheat oven to 350°
Cut chicken legs into drumsticks and thighs for easier handling and quicker cooking (using a sharp knife, feel for joint gap to determine where to cut; or ask your butcher to do it for you – they’re usually happy to do so)
Season the legs and thighs on both sides with sea salt and cracked pepper
Place chicken pieces skin-side up in pan
Season moderately with rosemary (optional)
Bake for 35-45 minutes until browned

Halibut with Artichoke Hearts and Roasted Red Peppers

This is very easy and quick to prepare and the clean up is a snap because the fish is cooked in foil.

5-6 oz. boneless halibut filet per person (can substitute haddock, cod, sole, tillapia, or snapper)
olive oil (can be omitted if using artichokes packed in oil)  
lemon slices  
marinated fire roasted red peppers (comes in jar – Trader Joe’s carries them)  
marinated artichoke hearts (in oil, water or marinated), drained [use entire jar for serving four] 
Kalamata olives
1/2 tablespoon basil  
sea salt and cracked pepper to taste

Preheat oven to 375°
Place a sheet of foil on a cookie sheet (can substitute parchment paper); drizzle olive on on foil. NOTE: you may have to make more than one foil ‘package’
Arrange fish on foil
Drizzlef fish with olive oil
Top with lemon slices and arrange artichoke hearts, roasted red peppers, and olives over the top and around the sides of the fish
Season with basil, sea salt and fresh cracked black pepper
Fold up foil or parchment like a package, making sure the seam is at the top, folding the ends, to seal the ingredients inside
Transfer to a baking sheet and bake until fish is just cooked through, 15 to 20 minutes (this will vary on how much fish you’re cooking and how thickthe fish filets are); don’t overcook.
Transfer package to a plate and BE CAREFUL careful when opening the packages to release steam before serving.

Chanya’s Spaghetti with Brown Rice Noodles

In our efforts to keep our kids from gluten and its negative health consequences, but still allowing them some starches that they desire, we use brown rice noodles (available at Trader Joe’s and health food markets).

2 lbs organic (grass fed) ground beef or ground turkey (or 1 ½ lbs. turkey sausage removed from casing)
1 onion, chopped
4 cloves garlic, chopped fine
2 large tomatoes, chopped
1 cup chopped broccoli
1 cup chopped carrots
1 cup shredded zucchini
1/2 cup chopped celery
1 28 oz. can of diced tomatoes
1 16 oz. jar tomato marinara sauce
1 tablespoon Italian seasoning (or 1 teaspoon each of marjoram, oregano, basil and parsley)
1 tablespoon balsamic vinegar or 1/4 cup red wine (optional – balsamic vinegar cuts acidity of tomatoes; red wine does the same and sedates your kids; just kidding, alcohol cooks off in minutes)
2 tablespoons olive, sunflower or grape seed oil
Note: If you’re eating a Paleo gluten-free and grain-free diet, no noodles.

In a large stock pot (12 qt minimum), cook meat or sausage for 4-6 minutes over medium heat (don’t overcook – the meat’s going back into the sauce later to simmer)
Remove meat to separate bowl using slotted spoon
Add oil, onion and garlic and cook over medium heat for 3-4 minutes
Add chopped tomatoes, cook for 4-5 minutes
Add chopped vegetables – except shredded zucchini - cook for 4-5 minutes
Add canned tomatoes, marinara sauce, balsamic vinegar (optional), and sea salt to taste, reduce heat to low and simmer for at least one hour
15 minutes before serving, add meat and shredded zucchini (and any meat juice left in the bowl) and start water boiling to cook brown rice noodles
Cook brown rice pasta of choice (available at Trader Joe’s or whole food/health food market)

Dr. K’s Delicious Chicken Thighs

I really prefer chicken thighs over breasts due to the flavor that dark meat and fat adds. Buy and cook extra for leftovers for lunch.

1-2 chicken thighs per person; these can be boneless, skinless or bone-in
sea salt and fresh cracked black pepper
[I have also used "Greek Seasoning" but I'm not confident that MSG is not included in as 'spices' in the ingredients]

Preheat oven to 375° OR light barbecue grill to medium
Liberally season the thighs on both sides with sea salt and fresh cracked black pepper
If cooking in the oven, place on a cooking sheet or baking dish
OVEN: for boneless, skinless, bake for 20-22 minutes; for bone-in, bake for 35 minutes
GRILL: boneless, skinless – 4-6 minutes per side; bone-in – 6-8 minutes, being careful of flare-ups from the skin fat – can move to indirect heat away from flame

Shepherd’s Pie

This is incredibly delicious and satisfying for all ages (serves four)

1 ½ lbs of ground beef, lamb, or turkey (or a mixture)
2 cups coarsely chopped vegetables (or bag of frozen mixed vegetables – watch out though for MSG in frozen veggies)
4-5 small to medium potatoes (Yukon gold or red potatoes) cut in quarters
3 cloves garlic, chopped
1 onion, chopped
3 tablespoons olive oil
1/2 stick of organic butter, softened
Sea salt and cracked pepper to taste
Optional: ½ cup grated raw milk cheese

Preheat oven to 350°
Steam quartered potatoes until soft (approx. 12-15 minutes)
Sauté onion and garlic in olive oil for 2 minutes over low to medium heat
Add ground meat; cook another 5-7 minutes over medium heat
Add vegetables to meat pan; cook for 2-3 minutes
Pour into square, rectangular baking pan, dish or casserole
Mash potatoes with butter, salt and pepper to taste (and optional cheese) and spread on top of meat and vegetables
Because all ingredients have been cooked, bake for only 20 minutes

Rack of Lamb

There are certain dishes that are very expensive in restaurants, but when made at home can be a reasonable ‘treat’; Rack of Lamb is one of them. Unfortunately most U.S. domestic lamb is grain fed; the good news is that Costco sells Australian lamb, which is pasture fed.

1 rack of Australian or New Zealand lamb (feeds two people)
sea salt
fresh cracked black pepper
Optional: fresh garlic, chopped

Can be cooked in the oven or on a grill, using indirect heat
If using oven, preheat to 425°; if using a grill, light both sides initially to get heat grill
Season liberally on both sides using sea salt and fresh cracked black pepper; top with chopped garlic (optional)
FOR OVEN: Place lamb fat side down up on flat roasting pan; bake for 25-28 minutes, turning over half way through cooking
FOR GRILL: Once grill is hot, turn one side of grill OFF – place lamb fat side up, on the ‘off’ side, but very close to the heated side; cook for 12 minutes and turn over with fat side down; close cover on grill.
NOTE: It’s desirable to keep the lamb close to the flame or heat but NOT DIRECTLY over it – the fat will cause a flare up – KEEP AN EYE ON IT WHILE IT’S COOKING.

Filet Mignon with Burnt Garlic

Note from Dr. Paul: There are certain dishes that are very expensive in restaurants, but when made at home can be a reasonable ‘treat’. Two come to mind: rack of lamb ($15 from Costco serves two), and organic grass-fed filet mignon ($22 serves two). It’s no secret that I love fat and one of my beefs with filet mignon is that, although it’s sooooo tender, it lacks flavor due to the absence of fat. On this recipe I borrowed from the French who know how to finish a filet – top it with a flavorful sauce (usually made with butter).

1 (6-8 oz.) organic grass fed filet mignon per person (if the filets are large they can be sliced in half sideways before cooking)
3 medium to large cloves garlic per two people
3 tablespoons organic butter (don’t blame me, it’s the French’s fault)
2 tablespoons balsamic vinegar or red wine
1 tablespoon cooking sherry (optional)
sea salt
fresh cracked black pepper

This is a one pan dish – minimal clean up!
Liberally season organic beef filets with sea salt and fresh cracked black pepper
Melt 2 tablespoons organic butter in a medium to large fry pan (depending on how many filets you’re cooking) over medium heat (do not use non-stick cookware)
Add steaks, cooking 2-4 minutes per side DEPENDING ON HOW THICK your steaks are; be careful not to overcook.
Remove steaks from pan and set aside near stove to stay warm
Add garlic, balsamic vinegar or wine and sherry and 1 tablespoon butter into the same pan the steaks were just cooking in. Stir and scrape everything in pan together. Don’t be alarmed when the garlic burns – that crispy garlic is what makes this dish super yummy.

Kratka Stroganoff

This is one of the tastiest recipes I make! You will definitely want to make extra of this for leftovers. - Dr. Paul

2 lbs organic grass fed ground beef or bison (can substitute filet tails, tri-tip, or flank steak, cut into strips)
1 large onion, chopped
3 tablespoons organic butter
2 tablespoons brown rice flour (or wheat flour)
1 cup organic beef broth (can substitute organic chicken broth)
1 tablespoon Dijon mustard
4 tablespoons organic sour cream
1/4 cup red wine (optional)
sea salt and fresh cracked black pepper

cooked brown rice (instructions below)

If serving over brown rice, cook rice ahead: bring three cups of water to boil; add 1-1/2 cup brown rice, stir, reduce heat to very low, cover and cook for 45-50 minutes.
Spread out meat and season liberally with sea salt and fresh ground pepper.
In a large skillet, melt 1-1/2 tablespoons butter; add onion and cook over medium heat until soft and translucent
In a small saucepan, heat the beef broth until boiling, reduce heat
In another small saucepan, melt one and one-half tablespoons butter; add the flour and stir with wire whisk until blended; add heated broth all at once to butter-flour mixture, stirring well with the whisk until thickened and smooth. Stir in Dijon mustard.
Add meat to large skillet with cooked onion; cook through but not too much; reduce heat and add red wine
Add sour cream to the mustard sauce and heat to almost boiling
Add sauce to meat pan and stir to mix
Serve by itself, or over brown rice

Baked Salmon Mediterranean Style

Any fish of your choosing can be substituted in this recipe.

1 4-6oz wild caught salmon filet or steak per person (no farm raised – they’re fed wrong and the water is polluted; and, they often add coloring; Costco’s has coloring – yuck!)
1 cup Greek kalamata olives
1 small jar of artichoke hearts (in water)
1 red bell pepper, chopped
1 yellow onion, chopped
1 medium leek, chopped
3 large cloves garlic, chopped fine
2-3 Roma tomatoes, chopped
juice of 1/2 lemon
zest of 1/2 lemon
1/4 cup olive oil
1/4 cup white wine (optional)

Preheat oven to 350° F
Heat olive oil in large skillet that has a cover
Add onion, bell pepper, garlic and leek; cook for 4-6 min
Add remaining ingredients, except olives and fish; cook for 2-3 minutes
Pour into 9×9 or 9×14 baking dish
Add fish and olives
Cover with foil and cook 12-18 minutes, depending on thickness of fish (because fish is being put into a sauce that’s already hot, it will cook quicker than putting it straight into the oven)

Shrimp and Fish Tacos

If you have leftovers, this seafood mix can be served over leftover brown rice or on salad with avocado for lunch – yummy!

1 lb shrimp, tails removed, diced
1 lb white fish, chopped
3 cloves garlic
2 cups fresh tomato, diced
2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon sea salt
1/2 teaspoon cayenne pepper or chile powder
1 dozen organic corn tortillas
Optional: 3/4 cup raw cheddar cheese, grated

Begin by figuring how you’re going to warm the tortillas: Either in a toaster oven wrapped in foil for 10-15 minutes at 350°; or on a griddle or large skillet over low-medium heat – warm stack of tortillas by flipping entire stack and shuffling within the stack every 30-45 seconds
Using a large sauce pan or skillet over medium heat, heat olive oil, coconut oil or butter
Add garlic, diced tomatoes, cumin, cayenne pepper and salt
Cook stirring constantly for 4-5 minutes only; the entire dinner can be paused at this point
When the rest of the dinner is ready, add shrimp and fish and cook for 3-4 minutes only
Using a slotted spoon, fill each warm tortilla with seafood mixture; top with raw cheddar cheese, if desired

Dr. Camilla’s Bonfire Stew

2 Lbs grass fed gr. beef or buffalo (bison) meat
4 garlic cloves, chopped
2 medium onions, chopped
2 large cans (28 oz) organic stewed tomatoes
3 large carrots
2 medium zuccini or summer squash (or broccoli)
8 oz. fresh spinach
3 tablespoons extra virgin olive oil
1/8 cup of red wine (optional)
turmeric (about 1/2 tsp)
curry (optional – about 1/3 tsp)
basil (about 1/2 tsp)
1-2 teaspoon sea salt (to taste)
black pepper (to taste)

This recipe uses ONE PAN - a large stock pot (at least 12 qt.)
Mince the garlic; sauté in 3 tablespoons of olive oil on medium heat for 30 seconds
Add the chopped onion and stir until the onion becomes translucent
Add the meat and stir until browned
Add spices,except pepper and salt
Add the tomatoes and squash (or broccoli), stir and simmer on low for 10 min, stirring occasionally
Add the wine (optional)
Add sea salt and pepper to taste
Simmer for another 5-10 min
Using a potato peeler, julienne tool, or shredder, shred the carrots directly into the stew
Add spinach and simmer until the spinach has wilted

Note from Dr. Camilla: The trick to a good stew is to frequently monitor the taste while cooking. Start out not using too much of the spices but figure out what is savory to your taste buds. The sea salt at the end is key to help bring out the flavor. If you want you can then add more spices until satisfied. This recipe is enough to feed a family of four and leave some leftovers which is key. Try to always cook enough for next day’s lunch – this is a vital behavior!

Fish Chowder

1 1/2 lb of sea bass or cod cut in 1/2″ squares
5 leeks chopped
2 carrots diced
1 onion, diced
1 cup red bell pepper, diced
1/2 – 1 jalapeno pepper, diced (optional)
2 cups tomatoes, diced (fresh or canned)
4 potatoes peeled and cut in 1/2 ” cubes
2 cups organic chicken or vegetable stock
2 tablespoon fresh parsley, minced
2 bay leaves
2 tablespoon coconut oil
1 teaspoon black pepper
1 teaspoon fresh thyme
sea salt to taste

Heat 2 tablespoon coconut oil in a large stock pot.
Add the onion and cook over medium heat until soft.
Add the carrots and leeks and cook for several minutes
Add the bell pepper, jalapeno pepper, leeks and bay leaves, cook while stirring for 3-5 minutes
Adding the potatoes and tomatoes, vegetable or chicken stock, and the rest of the herbs.
Bring to a low boil, reduce the heat and simmer for 15-20 minutes until potatoes are soft. Lastly add the fish and cook for two to three minutes; turn off heat – BE CAREFUL NOTto overcook the fish. Garnish with washed parsley and serve hot

Crock Pot Chuck Roast

This is so easy and so delicious! MUST BE MADE EARLY IN THE DAY. Simply throw the ingredients into a Crock Pot, cover, turn it to low and you’re done (in 6-8 hours).

1-2 lbs organic beef chuck roast
1 yellow or white onion, chopped
3 cloves garlic, chopped
2 teaspoon sea salt
1 teaspoon fresh cracked pepper
1 teaspoon marjoram
1 teaspoon oregano
1 teaspoon bay leaves
1/2 cup red wine (optional)
2 cups purified water

Talk about simple:

Place all ingredients into Crock Pot
Cover, cook on LOW for 6-8 hours (or more – it won’t get over cooked)

Chicken Marbella

This is a delicious recipe. Although it requires OVERNIGHT marination, it DOES cook in the Crock Pot while you’re at work! Don’t leave out the prunes – they make it super yummy!

2-6 lbs of bone-in chicken thighs (or breasts)
1 head of garlic, finely chopped
1/4 cup dried oregano
sea salt
fresh cracked black pepper
1/2 red wine vinegar
1/2 cup olive oil
1 cup pitted prunes
1/2 cup pitted Spanish green olives
1/2 cup capers with a bit of juice
6 bay leaves
1/2 cup brown sugar (optional)
1 cup white wine
1/4 cup Italian parsley or cilantro, finely chopped (added when serving)

In large bowl, combine all ingredients, except parsley (or cilantro)
Add chicken to bowl and stir/mix to cover
Cover and refrigerate overnight
Transfer all ingredients from large bowl to Crock Pot/slow cooker
Set on low, cover and cook for 6-8 hours
Using a slotted spoon, serve chicken with prunes and olives onto plates
Sprinkle chopped fresh parsley or cilantro sprinkled over top

Paleo Lamb Stew

Don’t be intimidated by the long list of ingredients – this is so easy and delicious. Feel free to add or subtract vegetables depending on what’s in season or what you have on hand. Lamb stew is better with lots of vegetables to ‘soften’ its strong flavor or you can use 1/2 lamb with 1/2 beef.

2 lbs ground lamb (or lamb shoulder meat, cut into 1/2″ pieces), OR a mixture of ground lamb and ground beef
4 garlic cloves, chopped
2 medium onions, chopped
4 celery stalks, chopped
1 large cans (28 oz) organic stewed tomatoes
4 medium to large fresh organic Roma (or other) tomatoes (can substitute a second can 28oz can diced tomatoes)
2 large carrots, shredded
2 medium zucchini or summer squash, shredded
1 medium crown broccoli, chopped
1/4 cabbage, chopped
8 oz. fresh spinach, chopped
3 tablespoons extra virgin olive oil
1/8 cup of red wine (optional)
1 teaspoon curry (optional – if used, skip rosemary)
1 tablespoon dried rosemary or 2 tablespoons fresh chopped (don’t use if curry is added)
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
1-2 teaspoon sea salt (to taste)
black pepper (to taste)
purified water

This recipe uses ONE PAN - a large stock pot (at least 12 qt.)
With stock pot on low-medium heat, add oil then garlic, stirring for 30 seconds
Add the chopped onion and celery – stir until the onion becomes translucent
Add the meat and stir until browned
Add the tomatoes and all spices
Add red wine (optional)
Simmer on low for 45 minutes to 2 hours; can be turned off after 45 minutes, then reheated to finish last steps
Add chopped and shredded vegetables, stir to mix; simmer for 30 minutes, stirring occasionally
Add chopped spinach, stir to mix and serve

Marinated Grilled Chicken

1-3 chicken thighs per person, bone-in or boneless, skinless (can substitute 1 chicken breast half per person) – BUY AND COOK EXTRA FOR LUNCHES
approx. 1 cup of your favorite olive oil based salad dressing

In shallow dish, pour 1/2 cup dressing over chicken. Marinate in refrigerator at least 3 hours or even better, overnight, turning occasionally.
Grill, bake or broil chicken until chicken is done, turning and basting with marinade
GRILL: preheat grill to medium; cook chicken for 3-5 or 6 minutes per side – THIS WILL VARY with whether the chicken has bones or not.
BAKE: Preheat oven to 375°; cook chicken for 20-35 minutes, again THIS WILL VARY with whether the chicken has bones or not. You can turn the meat at the half way point, but it’s not required.
BROIL: Preheat broiler to medium; if not able to select a broiler temp, BE SURE TO LOWER RACK in oven; place chicken on cookie sheet 4″-5″ from broiler elements; turn after 3-5 minutes – WATCH CHICKEN TO AVOID BURNING IT.

Pesce Putanesca (“White Fish in Harlot’s sauce”)

This is an incredibly delicious fish dish. It’s said to be named after the ‘ladies of the night’ (“putanesca”) in Italy.

6 oz. white fish filet per person (tilapia, haddock, red snapper, sole)
1/8 teaspoon sea salt
1/2 red onion, cut into wedges
1 tablespoon olive oil
3 cloves garlic
3 medium tomatoes, diced; or 14.5 oz. can diced tomatoes
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper
1/3 cup pitted Kalamata olives
1 tablespoon capers, drained
2 tablespoons fresh Italian flat parsley, coarsely chopped

Sprinkle sea salt lightly on fish, set aside
In large skillet cook onion in olive over medium heat for 7-8 minutes
Add garlic, undrained tomatoes, oregano, red pepper – bring to boil, reduce and simmer uncovered for 5 minutes
Add olives and capers, top with fish filets and bring to boil; reduce heat and cook covered for 6-10 minutes depending on the thickness of filets, until fish ‘flakes’ with fork
Remove fish; allow sauce to simmer 1-2 minutes more to thicken
Spoon sauce over fish to serve; sprinkle with chopped parsley
Optional: serve over cooked brown rice [2 cups water, 1 cup brown rice, 1/2 teaspoon sea salt; bring to boil in medium to large sauce pan, reduce to very low, cook covered for 55 minutes - makes 3 cups; double the recipe if you're going to make the brown rice breakfast dish, which is really yummy and nutritious]

Healthy Chicken Nuggets

This recipe originally called for rolling the chicken in seasoned bread crumbs (which we make for the kids – we’re trying to kill them off), but in an effort to avoid grains in general and gluten in particular, one night my wife Chanya made it for me without the bread crumbs and it was AWESOME! - Dr. Paul

boneless, skinless chicken thighs – 2-3 thighs per person (buy extra – you’ll definitely want leftovers of this for lunch)
2 cups goat milk yogurt ( Trader Joe’s and whole food stores carry it as well)
1/3 cup Dijon mustard
3 cloves garlic
1 cup fresh grated Parmesan cheese
1 teaspoon ground sage
1 teaspoon oregano
1 teaspoon sea salt
1/2 teaspoon fresh cracked black pepper

Preheat oven to 350° F
Cut chicken thighs into small pieces, set aside
Mix yogurt, Dijon mustard, minced garlic and spices in a large mixing bowl
Dredge chicken pieces through mix to coat
Place chicken pieces on cookie/baking sheets
Sprinkle Parmesan cheese lightly over chicken
Bake for 20 minutes

Basil Fish

1 – 6oz. white fish filet, per person
4-5 tablespoon coconut, olive, sunflower or sesame oil; or organic butter
1 onion, diced
1 clove of garlic, minced
1/4 cup raw sunflower seeds
2 tablespoons lime juice
1/2 teaspoon sea salt
1 pinch of pepper
1/2 cup fresh basil, sliced into strips

Preheat oven to 350°F
In a large skillet over medium heat, add 2 tablespoon oil and cook the sunflower seeds until you smell the nutty flavor come out.
In the same pan add another tablespoon oil and cook the onions and garlic for only one minute while stirring add salt and pepper.
Lastly, add the basil and cook for less than 1 minute; remove pan from heat
In a glass baking dish use a paper towel to spread coconut oil around the dish, arrange the fish fillets and sprinkle lightly with salt.
Top with the basil sauce.
Cover dish and bake for approximately 25 minutes until the fish is done but not dry.

Scallops Provencal

There are two options for cooking the scallops themselves: put them in the sauce at the end to cook; or grilling them and serving with the sauce. Either way, be careful not to overcook the scallops – they only take a couple of minutes to cook.

3-5 large sea scallops per person, fresh or thawed
3 cloves garlic per person, chopped
2 Roma tomatoes per person, chopped
1/4 cup fresh parsley, chopped
1/2 tablespoons extra virgin olive oil, per person
1/2 tablespoon organic butter, per person (optional)
sea salt and fresh cracked black pepper to taste
Italian seasoning
white wine (optional)
Optional:
crushed red pepper
fresh basil, chopped

In a large skillet, heat olive oil over low-medium heat; add garlic and cook for 45 seconds
Add chopped tomatoes and white wine; simmer for 10 – 15 minutes, stirring occasionally
Season to taste with Italian seasoning, sea salt and fresh ground pepper and optional red pepper
When tomatoes have begun to break down somewhat, add butter, then scallops (if cooking them in the sauce); cook for approximately 2-3 minutes
The scallops can be grilled and then served with sauce under them;
To Grill Scallops: Warm grill up on medium; in a mixing bowl, coat scallops with olive oil; season with chopped garlic, crushed red pepper, sea salt, ?? – you decide

Quick Chicken Posole

1 ½ lbs boneless skinless chicken thighs
6 cloves garlic minced
1 onion chopped
2 tsp dried oregano
2 tablespoon extra virgin olive oil
4-6 cups chicken broth
1 - 14 oz can tomato sauce
1- 28 oz can hominy
1 – 14 oz can baby corn
2 teaspoon ground red New Mexico Chiles
½ bunch cilantro, left whole with stems removed
avocado
lime wedges
sea salt and pepper

Heat oil in large pan
Cut chicken in bite size chunks season with 1 teaspoon oregano and sea salt and pepper to taste
Brown chicken in pan set aside on plate
Sauté onion and garlic about 3 min
Add remaining oregano
Add cilantro, chicken broth, tomato sauce, hominy and baby corn and new mexico chile and bring to boil.
Reduce heat and simmer 1 hour

Serve with lime wedges and avocado

Dr. K’s Meatloaf

A great source of flavorful protein and one that nearly always has leftovers. One of the keys to any recipe that uses ground beef is to use quality organic ground beef with about 15% fat; using ground sirloin that has 10% fat can lead to a ‘dry’ meatloaf. We like fat, just not too much animal fat too often!

2 lbs organic grass fed ground beef (or bison, or ground turkey)
1 onion, chopped
2 tablespoons organic butter
2 organic eggs
2 stalks celery finely chopped
1 organic carrot, shredded
1 organic zucchini, shredded
1/2 cup organic oats (quick or rolled)
1 tablespoon Dijon mustard
1 tablespoon cooking sherry (optional)
1 tablespoon sea salt
1 tablespoon black pepper (preferably fresh cracked)
1 tablespoon oregano
1 tablespoon marjoram
1/4 cup organic ketchup
yams (can substitute red, white or yukon gold potatoes)
Optional: rosemary (fresh or dried)

Note from Dr. K: I put this entire recipe together in the time it took my oven to heat to 375º – it’s that easy!
Preheat oven to 375º
In medium size sauce pan over medium heat, melt butter and cook onion and celery until soft
In large glass measuring cup or small bowl, mix eggs, Dijon mustard and sherry
Add ground beef, onions, egg mixture, shredded vegetables and seasonings into large mixing bowl; use your hands to mix well
Put meat mixture into a large square or rectangular baking dish and shape into a rectangular loaf, leaving 1″ tor 2” room on either side of loaf
Place quartered yams or potatoes on either side of loaf, season with sea salt, cracked pepper (and rosemary – optional)
Bake for 50-55 minutes

Dr. Bruce’s Teriyaki Fish

1/4 cup coconut oil
1/4 cup raw honey
1/2 cup tamari (gluten-free ‘soy’ sauce) sauce
1/8 cup purified water
2 tsp grated fresh ginger root
1-2 clove garlic minced
1/2 tsp salt
2 lbs of white fish fillets (orange roughy, tillapia, haddock, cod, sole, etc.)

Mix all ingredients except coconut oil together and marinate the fish fillets for 30 minutes to an hour in the refrigerator
Place 1/4 cup of coconut oil in a large pan over medium heat and cook fish for 3-5 minutes on each side, depending on how thick the fish filets are
Be careful not to overcook the fish, or burn the teriyaki sauce

Ground Turkey Vegetable Soup

2 lbs ground turkey
1 onion, chopped
4 cloves garlic, diced
1/8 cup olive oil
1 28oz. can chopped tomatoes
2 medium carrots, chopped
2 medium zucchini , chopped
3 celery stalks, chopped
1 head broccoli including stem, chopped
8 oz. spinach
4 qts organic chicken broth (Costco)
sea salt
fresh cracked pepper
1 teaspoon Italian seasoning (optional)

Use a large stock pot (at least 12 qt.)
Sauté onion and garlic together in the olive oil over medium heat for 3-4 minutes
Add chopped vegetables, except spinach and cook for 6 minutes
Add turkey meat and cook for 6 minutes
Add chicken broth, bring to gentle simmer
Add seasonings and cook for 15-20 mnutes on low
Add spinach and cook for 2 minutes
Serve as is or over brown rice

Crock Pot Chicken Cacciatore

4 lbs organic boneless and skinless chicken legs and thighs 
4 cloves garlic, crushed
2 medium white onions thinly sliced 
2 large red bell peppers sliced 
3 cup mushrooms, sliced
1 can tomato paste (6 oz.) 
1 16 oz. can stewed tomatoes
3 bay leaves 
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 tablespoon sea salt
1/4 cup liquid aminos or tamari (gluten free) sauce
Black pepper to taste
Serve with Cashew Crumble ‘Parmesan’ Cheese for sprinkling before serving (see recipe below)

Place the sliced onions on bottom of crock pot
Add the chicken over the onions
Mix all other ingredients and pour over the chicken
Cook on low 6-8 hours (or longer – that’s the beauty of crock pots – it’s nearly impossible to overcook something). Make this before leaving for work and when you get home all you’ll need to make is a salad and a vegetable.

PS. Send me your favorite recipes and I’ll add them to our collection. contact@drkratka.com

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