by Emily Willis
Nutrition: Calories - 200, Fat - 5, Fiber - 2, Carbs - 4, Protein - 8
Lamb with Orange Dressing
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
2 lamb shanks
Salt and ground black pepper, to taste
1 garlic head, peeled
4 tablespoons olive oil
Juice of ½ lemon
Zest from ½ lemon
½ teaspoon dried oregano
Directions:
In a slow cooker, mix the lamb with salt and pepper. Add the garlic, cover, and cook on high for 4 hours.
In a bowl, mix the lemon juice with lemon zest, some salt and pepper, the olive oil, and oregano, and whisk. Uncover the slow cooker, shred the lamb, discard the bone, and divide on plates. Drizzle the lemon dressing all over and serve.
Nutrition: Calories - 160, Fat - 7, Fiber - 3, Carbs - 5, Protein - 12
Lamb Riblets and Mint Pesto
Preparation time: 1 hour
Cooking time: 2 hours
Servings: 4
Ingredients:
1 cup parsley
1 cup mint
1½ onions, peeled and chopped
⅓ cup pistachios
1 teaspoon lemon zest
5 tablespoons avocado oil
Salt, to taste
2 pounds lamb riblets
5 garlic cloves, peeled and minced
Juice from 1 orange
Directions:
In a food processor, mix the parsley with mint, 1 onion, pistachios, lemon zest, salt, and avocado oil, and blend well. Rub the lamb with this mixture, place in a bowl, cover, and leave in the refrigerator for 1 hour. Transfer the lamb to a baking dish, add the garlic, and ½ onion to the dish as well, drizzle with orange juice, and bake in the oven at 250ºF for 2 hours. Divide on plates and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 1, Carbs - 5, Protein - 7
Lamb with Fennel and Figs
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
12 ounces lamb racks
2 fennel bulbs, sliced
Salt and ground black pepper, to taste
2 tablespoons olive oil
4 figs, cut in half
⅛ cup apple cider vinegar
1 tablespoon swerve
Directions:
In a bowl, mix the fennel with figs, vinegar, swerve, and oil, toss to coat well, and transfer to a baking dish. Season with salt and pepper, place in an oven at 400ºF, and bake for 15 minutes. Season the lamb with salt and pepper, place into a heated pan over medium-high heat, and cook for a couple of minutes. Add the lamb to the baking dish with the fennel and figs, place in an oven, and bake for 20 minutes. Divide everything on plates and serve.
Nutrition: Calories - 230, Fat - 3, Fiber - 3, Carbs - 5, Protein - 10
Baked Veal and Cabbage
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
17 ounces veal, cut into cubes
1 cabbage head, shredded
Salt and ground black pepper, to taste
3. 4 ounces ham, chopped
1 onion, peeled and chopped
2 garlic cloves, peeled and minced
1 tablespoon butter
½ cup Parmesan cheese, grated
½ cup sour cream
Directions:
Heat up a pot with the butter over medium-high heat, add the onion, stir, and cook for 2 minutes. Add the garlic, stir, and cook for 1 minute. Add the ham and veal, stir and cook until slightly browned. Add the cabbage, stir and cook until it softens, and the meat is tender. Add the cream, salt, pepper, and cheese, stir gently, place in an oven at 350ºF, and bake for 20 minutes. Divide on plates and serve.
Nutrition: Calories - 230, Fat - 7, Fiber - 4, Carbs - 6, Protein - 29
Beef Bourguignon
Preparation time: 3 hours and 10 minutes
Cooking time: 5 hours and 15 minutes
Servings: 8
Ingredients:
3 tablespoons olive oil
2 tablespoons onion, peeled and chopped
1 tablespoon dried parsley flakes
1½ cups red wine
1 teaspoon dried thyme
Salt and ground black pepper, to taste
1 bay leaf
⅓ cup almond flour
4 pounds beef, cubed
24 small white onions
8 bacon slices, chopped
2 garlic cloves, peeled and minced
1 pound mushrooms, chopped
Directions:
In a bowl, mix the wine with olive oil, minced onion, thyme, parsley, salt, pepper, and bay leaf, and whisk. Add the beef cubes, stir, and set aside for 3 hours. Drain the meat, and reserve 1 cup of marinade. Add the flour over meat, and toss to coat. Heat up a pan over medium-high heat, add the bacon, stir and cook slightly browned. Add the onions, stir, and cook for 3 minutes. Add the garlic, stir, cook for 1 minute, and transfer everything to a slow cooker. Add the meat to the slow cooker and stir. Heat up the pan with the bacon fat over medium-high heat, add the mushrooms and onions, stir, and sauté them for a couple of minutes. Add these to the slow cooker as well with the reserved marinade, some salt and pepper, cover, and cook on high for 5 hours. Divide on plates and serve.
Nutrition: Calories - 435, Fat - 16, Fiber - 1, Carbs - 7, Protein - 45
Slow-roasted Beef
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 8
Ingredients:
5 pounds beef roast
Salt and ground black pepper, to taste
½ teaspoon celery salt
2 teaspoons chili powder
1 tablespoon avocado oil
1 tablespoon sweet paprika
A pinch of cayenne pepper
½ teaspoon garlic powder
½ cup beef stock
1 tablespoon garlic, minced
¼ teaspoon dry mustard
Directions:
Heat up a pan with the oil over medium-high heat, add the beef roast, and brown it on all sides. In a bowl, mix the paprika with chili powder, celery salt, salt, pepper, cayenne, garlic powder, and dry mustard, and stir. Add the roast, rub well, and transfer it to a slow cooker. Add the beef stock and garlic over roast, and cook on low for 8 hours. Transfer the beef to a cutting board, leave it to cool, slice, and divide on plates. Strain the juices from the pot, drizzle over the meat, and serve.
Nutrition: Calories - 180, Fat - 5, Fiber - 1, Carbs - 5, Protein - 25
Beef Stew
Preparation time: 10 minutes
Cooking time: 4 hours and 10 minutes
Servings: 4
Ingredients:8 ounces pancetta, chopped
4 pounds beef, cubed
4 garlic cloves, peeled and minced
2 brown onions, peeled and chopped
2 tablespoons olive oil
4 tablespoons red vinegar
4 cups beef stock
2 tablespoons tomato paste
2 cinnamon sticks
3 lemon peel strips
½ cup fresh parsley, chopped
4 thyme sprigs
2 tablespoons butter
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil over medium-high heat, add the pancetta, onion, and garlic, stir, and cook for 5 minutes. Add the beef, stir, and cook until it browns. Add the vinegar, salt, pepper, stock, tomato paste, cinnamon, lemon peel, thyme, and butter, stir, cook for 3 minutes, and transfer everything to a slow cooker. Cover and cook on high for 4 hours. Discard the cinnamon, lemon peel, and thyme, add the parsley, stir, and divide into bowls. Serve hot.
Nutrition: Calories - 250, Fat - 6, Fiber - 1, Carbs - 7, Protein - 33
Pork Stew
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bsp; Preparation time: 10 minutes
Cooking time: 1 hour and 20 minutes
Servings: 12
Ingredients:
2 tablespoons coconut oil
4 pounds pork, cubed
Salt and ground black pepper, to taste
2 tablespoons butter
3 garlic cloves, peeled and minced
¾ cup beef stock
¾ cup apple cider vinegar
3 carrots, peeled and chopped
1 cabbage head, shredded
½ cup green onion, chopped
1 cup heavy cream
Directions:
Heat up a pan with the butter and oil over medium-high heat, add the pork and brown it for a few minutes on each side. Add the vinegar and stock, stir well, and bring to a simmer. Add the cabbage, garlic, salt, and pepper, stir, cover, and cook for 1 hour. Add the carrots and green onions, stir, and cook for 15 minutes. Add the heavy cream, stir for 1 minute, divide on plates, and serve.
Nutrition: Calories - 400, Fat - 25, Fiber - 3, Carbs - 6, Protein - 43
Sausage Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 9
Ingredients:
1 pound smoked sausage, sliced
1 green bell pepper, seeded and chopped
2 onions, peeled and chopped
Salt and ground black pepper, to taste
1 cup fresh parsley, chopped
8 green onions, chopped
¼ cup avocado oil
1 cup beef stock
6 garlic cloves
28 ounces canned diced tomatoes
16 ounces okra, trimmed and sliced
8 ounces tomato sauce
2 tablespoons coconut aminos
1 tablespoon gluten-free hot sauce
Directions:
Heat up a pot with the oil over medium-high heat, add the sausages, stir, and cook for 2 minutes. Add the onion, bell pepper, green onions, parsley, salt, and pepper, stir, and cook for 2 minutes. Add the stock, garlic, tomatoes, okra, tomato sauce, coconut aminos, and hot sauce, stir, bring to a simmer, and cook for 15 minutes. Add more salt, and pepper, stir, divide into bowls, and serve.
Nutrition: Calories - 274, Fat - 20, Fiber - 4, Carbs - 7, Protein - 10
Burgundy Beef Stew
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 7
Ingredients:
2 pounds beef chuck roast, cubed
15 ounces canned diced tomatoes
4 carrots, peeled and chopped
Salt and ground black pepper, to taste
½ pounds mushrooms, sliced
2 celery stalks, chopped
2 onions, peeled and chopped
1 cup beef stock
1 tablespoon fresh thyme, chopped
½ teaspoon dry mustard
3 tablespoons almond flour
1 cup water
Directions:
Heat up an ovenproof pot over medium-high heat, add the beef cubes, stir, and brown them for a couple of minutes on each side. Add the tomatoes, mushrooms, onions, carrots, celery, salt, pepper mustard, stock, and thyme, and stir. In a bowl, mix the water with flour and stir well. Add this to the pot, stir well, place in an oven, and bake at 325ºF for 3 hours. Stir every 30 minutes. Divide into bowls and serve.
Nutrition: Calories - 275, Fat - 13, Fiber - 4, Carbs - 7, Protein - 28
Cuban Beef Stew
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 8
Ingredients:
2 onions, peeled and chopped
2 tablespoons avocado oil
2 pounds beef roast, cubed
2 green bell peppers, seeded and chopped
1 habanero pepper, chopped
4 jalapeños, chopped
14 ounces canned diced tomatoes
2 tablespoons fresh cilantro, chopped
6 garlic cloves, peeled and minced
½ cup water
Salt and ground black pepper, to taste
1½ teaspoons cumin
4 teaspoons bouillon granules
½ cup black olives, pitted and chopped
1 teaspoon dried oregano
Directions:
Heat up a pan with the oil over medium-high heat, add the beef, brown it on all sides, and transfer to a slow cooker. Add the green bell peppers, onions, jalapeños, habanero pepper, tomatoes, garlic, water, bouillon, cilantro, oregano, cumin, salt, and pepper, and stir. Cover the slow cooker, and cook on low for 6 hours. Add the olives, stir, divide into bowls, and serve.
Nutrition: Calories - 305, Fat - 14, Fiber - 4, Carbs - 8, Protein - 25
Ham Stew
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
8 ounces cheddar cheese, grated
14 ounces chicken stock
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and ground black pepper, to taste
4 garlic cloves, peeled and minced
¼ cup heavy cream
3 cups ham, chopped
16 ounces cauliflower florets
Directions:
In a slow cooker, mix the ham with stock, cheese, cauliflower, garlic powder, onion powder, salt, pepper, garlic, and heavy cream, stir, cover, and cook on high for 4 hours. Stir, divide into bowls, and serve.
Nutrition: Calories - 320, Fat - 20, Fiber - 3, Carbs - 6, Protein - 23
Veal Stew
Preparation time: 10 minutes
Cooking time: 2 hours and 10 minutes
Servings: 12
Ingredients:
2 tablespoons avocado oil
3 pounds veal, cubed
1 onion, peeled and chopped
1 garlic clove, peeled and minced
Salt and ground black pepper, to taste
1 cup water
1½ cups marsala wine
10 ounces canned tomato paste
1 carrot, peeled, and chopped
7 ounces mushrooms, chopped
3 egg yolks
½ cup heavy cream
2 teaspoons dried oregano
Directions:
Heat up a pot with the oil over medium-high heat, add the veal, stir, and brown it for a few minutes. Add the garlic and onion, stir, and cook for 2-3 minutes. Add the wine, water, oregano, tomato paste, mushrooms, carrots, salt, and pepper, stir, bring to a boil, cover, reduce the heat to low, and cook for 1 hour and 45 minutes. In a bowl, mix the cream with egg yolks, and whisk. Pour this into the pot, stir, cook for 15 minutes, add more salt and pepper, if needed, divide into bowls, and serve.
Nutrition: Calories - 254, Fat - 15, Fiber - 1, Carbs - 3, Protein - 23
Veal with Tomatoes
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
4 medium veal leg steaks
A drizzle of avocado oil
2 garlic cloves, peeled and minced
1 onion, peeled and chopped
Salt and ground black pepper, to taste
2 teaspoons fresh sage, chopped
15 ounces canned diced tomatoes
2 tablespoons fresh parsley, chopped
1 ounce semi-soft cheese, sliced
Green beans, steamed, for serving
Directions:
Heat up a pan with the oil over medium-high heat, add the veal, cook for 2 minutes on each side, and transfer to a baking dish. Return the pan to heat, add the onion, stir, and cook for 4 minutes. Add the sage and garlic, stir, and cook for 1 minute. Add the tomatoes, stir, bring to a boil, and cook for 10 minutes. Pour this over the veal, add the cheese and parsley, place in an oven at 350ºF, and bake for 20 minutes. Divide on plates and serve.
Nutrition: Calories - 276, Fat - 6, Fiber - 4, Carbs - 5, Protein - 36
Veal Parmesan
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
8 veal cutlets
⅔ cup Parmesan cheese, grated
8 provolone cheese slices
Salt and ground black pepper, to taste
5 cups tomato sauce
A pinch of garlic salt
Vegetable oil cooking spray
2 tablespoons butter
2 tablespoons coconut oil, melted
1 teaspoon Italian seasoning
Directions:
Season the veal cutlets with salt, pepper, and garlic salt. Heat up a pan with the butter and oil over medium-high heat, add the veal, and cook until they brown on all sides. Spread half of the tomato sauce on the bottom of a baking dish which you’ve coated with some cooking spray. Add the veal cutlets, then sprinkle with Italian seasoning and spread the rest of the sauce. Cover the dish, place in an oven at 350ºF, and bake for 40 minutes. Uncover the dish, spread with the provolone cheese, sprinkle with the Parmesan cheese, place in an oven again, and bake for 15 minutes. Divide on plates and serve.