LOW CARB CHALLENGE WEEK 3 RECIPES

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MONDAY:

LUNCH:

Paleo Sloppy Joes

• Preheat oven to 425
• Bake 2 sweet potatoes until soft
• Sautee:
  • ½ yellow onion (chopped)
  • Green bell pepper (chopped)
  • 2tsp garlic powder
  • 1tsp cumin
  • 1tsp chili powder
  • ½ tsp oregano
  • 1tsp honey
• Once onions are slightly translucent, add 16oz ground beef and cook until browned
• Add 1 can tomato paste and 1 can diced tomatoes
• Heat through and serve over ½ sweet potato

Serves 4

Calories per serving: 355 (80 potato + 275 beef mixture)

Note: If you don’t like beef, you can substitute ground turkey

DINNER:

Creamy Citrus Salmon, Asparagus, and Fresh Tomato Salad

Creamy Citrus Salmon

• Chop 1 bunch of green onions, put half in the fridge for garnish
• Add to blender and puree:
  • Juice from 2 limes
  • 4Tbsp rice vinegar
  • 4Tbsp Dijon
  • 4Tbsp Honey
  • ½ bunch green onions
  • 2tsp kosher or sea salt
  • 2tsp garlic powder
  • 1tsp black pepper
  • 1/2tsp cayenne pepper
• While still blending, slowly add ½ cup olive oil
• Separate the mixture into four equal parts, and freeze 3 for later
• Place salmon steaks in tin foil “pouch” with a drizzle of olive oil, salt and pepper, and about half of the sauce reserved for this day (1/4 of the total recipe yields).
• Wrap in another layer of foil to prevent leakage
• Grill on medium heat for 15-20min
• Top with the other half of the sauce and a sprinkling of chives (leftover from earlier)

Serves 2 (sauce makes enough for 8 total salmon steaks)

Calories per serving: 369

Roasted Asparagus

• Pre-heat oven to 450
• Chop off woody ends of asparagus
• Lay asparagus in one layer on a cookie sheet
• Drizzle with olive oil
• Sprinkle with salt, pepper, and plenty of garlic powder
• Bake for 15 minutes, tossing once (bake times may vary based on asparagus stalk sizes)
• Optional: sprinkle roasted asparagus with parmesan cheese

Serves 2

Calories per serving: 71

Fresh Tomato Salad

• Wash one carton of cherry or grape tomatoes and cut in half lengthwise
• Drizzle with olive oil, rice or balsamic vinegar, and lemon juice
• Sprinkle with salt, pepper, garlic powder, and fresh basil (dried works, too!)
• Mix it all up and enjoy!
• Optional: add goat, feta, or parmesan cheese

Serves 2

Calories per serving: 89

Total calories per meal: 529

TUESDAY:

LUNCH:

Paleo Sloppy Joes

DINNER:

Pistachio Herb Falafel (Green Kitchen Stories)

Falafel

• Pre-heat oven to 375
• In a food processor, chop:
  • 8 sprigs of fresh mint
  • 8 springs of fresh parsley (flat leaf)
• Add 1.5 cups shelled pistachios, pulse until combined
• Add and combine:
  • 5 cloves garlic
  • ½ small onion
  • 3 Tbsp olive oil
  • 5 tsp cumin
  • 1 Tbsp buckwheat flour (or any kind of flour)
  • 1 tsp baking powder
• Add 1 can chickpeas
  • Be careful not to blend the “dough” too much. If you need to, remove the herb mixture into a bowl and roughly process the chickpeas separately. Then combine in a bowl with a spoon, or by hand.
  • If your “dough” is too runny, add more flour or chickpeas
  • If your “dough” is too firm, add more olive oil
• Form into about 24 balls
• Bake on parchment-covered backing sheet for 15 minutes, or until slightly browned (rotating occasionally)

Serves 4

Calories per serving: 515

Tomato “Salsa”

• Dice:
  • 4 Roma tomatoes
  • 1-2 serrano peppers (remove seeds)
  • 3-5 cloves garlic
  • ½-1tsp oregano
  • Salt and pepper
• Add:
  • Olive oil (drizzle to coat)

Calories per serving: 47

Cashew Sauce

• Mix:
  • 3Tbsp cashew butter
  • 5Tbsp lemon juice
  • olive or grapeseed oil (drizzle until you reach desired consistency)
  • Pinch of salt

Note: This sauce should be pretty thick, almost like a paste. Adjust the ingredients to your own taste.

Calories per serving: 102

Mint Sauce

• Mix:
  • 1 cup (carton) plain Greek yogurt
  • Finely chopped fresh mint (however much you want)
  • Juice and zest from 1 lime
  • Salt and pepper

Calories per serving: 35

Assemble!

In one cabbage leaf, place:

• 1/8th of your falafels (should be about 3 balls)
• All three sauces!
• One serving is two wraps (or 1/4 of total falafels)

Serves 4

Calories per serving: 699

WEDNESDAY:

LUNCH:

Chicken Salad Wrap

• Drizzle 1Tbsp olive oil in a medium-sized pan and heat to medium/high
• Add two chicken breasts (or 16oz)
• Sprinkle each side with salt, pepper, garlic powder, and sear each side slightly
• Reduce heat to low, cover, and cook for 10 minutes
• Remove from heat (still covered) and continue to steam in pan for another 10 minutes
• Uncover and cut into bite-sized pieces (continue to stir pieces on low heat, if not fully cooked)
• Stir together:
  • 1 chopped granny smith apple
  • ½ cup olive oil mayonnaise (or Veganaise)
  • ½ cup chopped walnuts
  • ¼ cup craisins
  • Chopped chicken breast
• Serve wrapped in romaine leaves

Serves 4

Calories per serving: 415

DINNER:

Pistachio Herb Falafel

THURSDAY:

LUNCH:

Chicken Salad Wrap

DINNER:

Steak & Mango Salad

Marinade & Dressing:

• In a small bowl, mix:
  • ½ cup fresh-squeezed orange juice (about 2 oranges)
  • 6Tbsp fresh lime juice (about 3 limes)
  • 6Tbsp soy sauce
  • ¼ cup honey
  • 2Tbsp fresh ginger (minced)
  • 6 cloves garlic (minced)
  • ½ cup olive oil

Steak:

• Cover 16oz steak (thinly sliced) with ½ of the marinade/dressing
• Refrigerate for an hour or more
• Cook in pan over medium-high heat until done to your preference

Salads:

• Over 4 cups of romaine, spring mix, or any green of your choosing, add:
  • 4oz steak
  • ¼ carton of yellow cherry tomatoes (halved)
  • 1-2Tbsp chopped red onion
  • ½ mango, sliced
  • ¼ avocado
  • 2Tbsp macadamia nuts
  • Cilantro
  • A drizzle of the remaining dressing

Serves 4

Calories per serving: 595

FRIDAY:

LUNCH:

Turkey Burger and Apples

• In a small bowl, mix:
  • 1tsp garlic powder
  • 1tsp cumin
  • 1tsp kosher or sea salt
  • ½ tsp ancho chili powder
  • ½ tsp garam masala
• Mix spice blend together with 16oz lean ground turkey
• Divide and mold into 4 “burgers”
• Grill!

Note: Serve each “burger” with 1oz goat cheese, one small apple, and a drizzle of honey

Serves 4

Calories per serving: 346

DINNER:

Steak & Mango Salad

SATURDAY:

LUNCH:

Turkey Burger and Apples

DINNER:

Chicken Fajita Bowl

Quinoa:

• In a small pot, add:
  • 1 cup quinoa
  • 2 cups water and 2tps “Better than Bouillon” (or 2 cups chicken broth)
  • 1tsp garlic powder
  • ½ tsp oregano
  • ½ tsp chili powder
  • Black pepper
• Bring to a boil
• Cover and simmer for 15-20 minutes

Calories per serving: 164

Chicken:

• Drizzle 1Tbsp olive oil in a medium-sized pan and heat to medium/high
• Add two chicken breasts (or 16oz)
• Sprinkle each side with salt, pepper, garlic powder, and sear each side slightly
• Reduce heat to low, cover, and cook for 10 minutes
• Remove from heat (still covered) and continue to steam in pan for another 10 minutes
• Uncover and shred (continue to stir pieces on low heat, if not fully cooked)

Veggies:

• In a large pan, add:
  • 1 small red onion (chopped)
  • 3 sliced bell peppers (one red, one orange, one yellow)
  • 5 cloves garlic (minced)
  • Juice from 2 limes
  • 3Tbsp olive oil
  • 1tsp kosher or sea salt
  • 1tsp cumin
  • ½ tsp chili powder
  • ½ tsp smoked paprika
  • ¼ cup chopped cilantro
• Sautee until onions are translucent and peppers are relatively soft

Assemble:

• ¼ of the cooked quinoa
• 4oz shredded chicken
• ¼ of the veggie mixture
• ¼ cup diced tomatoes
• ¼ avocado
• Sprinkle of cilantro
• Additional lime juice to taste

Serves 4

Calories per serving: 531 (367 fajita + 164 quinoa)

SUNDAY:

LUNCH:

Smoothie

Add to blender:

• 1 cup frozen berries
• 1 cup almond milk
• ½ cup greek yogurt (one carton is fine)
• 1 banana
• Drizzle of honey or agave
• Optional: vanilla stevia

Serves 1

Calories per serving: 400

DINNER:

Chicken Fajita Bowl

DOWNLOAD PRINTABLE RECIPES HERE!

[gview file=”https://emilymerrellmusic.com/wp-content/uploads/2017/05/Week-3-Recipes.pdf”%5D

Three weeks down! WOOHOO! Keep on keepin’ on!

Happy Beauty Building!

EM