Category Archives: Main Dishes

zucchini pasta & turkey sausage

CSC_0215 adjusted- zucchini pasta & turkey sausage

This is a meat sauce that shares top billing with tomatoes and greens. If you’re craving the taste of a sausage and peppers sub, substitute 2 diced Bell peppers and a chopped yellow onion for the arugula and enjoy.

  • Prep time: 30 minutes
  • Serves: 4.
  • Calories: 233. Sodium: 856 mg. Dietary fiber: 2.6 g. Total fat: 11.3 g. Total carbs: 8.2 g. Protein: 27.3 g.

Ingredients: [ weight loss ]

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“PASTA”
2 large zucchinis
1pound hot Italian turkey sausage
1 Tbsp. olive oil
2 garlic cloves (minced)
1 cup cherry tomatoes, halved
3 cups arugula or spinach leaves
¼  cup Pecorino Romano or Parmesan cheese, shredded
1 tsp black pepper

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Instructions:

  1. Using your Veggetti cutter, turn the zucchinis into narrow pasta strands. Heat or cook to your preferences.
  2. Brown sausage in the bottom of a large saucepan over medium heat until it is completely well-done. If bulk Italian sausage is not available in your grocery store, substitute, 4 links of Italian sausage with the casings removed.
  3. Stir in the arugula, tomatoes and garlic and cook until the greens are limp and the tomatoes start to break down, about 3-5 minutes. Cover and remove from heat.
  4. Mix the cheese with the “pasta” then add the meat sauce.

creamy zucchini chicken

CSC_0089-adjusted- creamy zucchini chicken

This rustic pasta dish has a fresh “French country” taste.

  • Prep time: 35-40 minutes
  • Serves: 2.
  • Calories: 479. Sodium: 1,318 mg. Dietary fiber: 15.0 g. Total fat: 19.1 g. Total carbs: 37.8 g. Protein: 47.0 g.

Ingredients:

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“PASTA”
2 large  zucchinis
½  lb. cooked chicken, chopped
1 large head (roughly 1.5 pounds) cauliflower, roughly chopped
1½  cups chicken stock
¾ cup mushrooms, sliced
½  small yellow onion, diced
2 cloves garlic, minced
1 Tbsp. Herbes de Provence
2 Tbsp. olive oil
1½  Tbsp. white balsamic vinegar
½  Tbsp. Dijon mustard
½ tsp freshly cracked black pepper
½ tsp sea salt

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Instructions:

  1. Make “pasta” strands out of the zucchini with your Veggetti.
  2. Heat 1 Tbsp. olive oil in a large saucepan.
  3. Sauté the chopped onions and minced garlic until the vegetables are soft and translucent but not brown.
  4. Sprinkle with salt and pepper.
  5. Add the cauliflower pieces and sauté them for five minutes, stirring to keep them from sticking or burning.
  6. Add the chicken stock, stir, and bring to a boil. Cover pan and reduce heat, simmering for 5-10 minutes until the cauliflower is tender.
  7. In a medium skillet, sauté the sliced mushroom in 1 Tbsp. olive oil until they’re fragrant.
  8. Add the cooked chicken pieces and continue to cook until they’re warmed through. Set aside.
  9. Place the cauliflower/stock mixture into a blender. Add the mustard, vinegar, and Herbes de Provence. Blend until smooth.
  10. Add the cauliflower mixture to the chicken.
  11. Divide the pasta onto two plates and top with the chicken/cauliflower mixture.

paleo chili cincinnati style

 

CSC_0078 adjusted- paleo chili cincinnati style

CSC_0077 adjusted- paleo chili cincinnati style

Cincinnati chili is often enhanced by sweet spices like cinnamon and cloves or even added chocolate. This recipe makes a chunkier, con carne style that can be eaten alone as well as in the Cincinnati style over noodles.

  • Prep time: 20 min.
  • Serves: 6-8:
  • Calories: 368. Sodium: 668 mg. Dietary fiber: 5.8 g. Total fat: 13.9 g. Total carbs: 17.3 g. Protein: 44.7 g.

Ingredients:

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“NOODLES”
2 zucchini per serving, spiralized into noodles
2 pounds lean ground beef
1 pound ground turkey sausage
4 pounds tomatoes, washed, de-seeded and chopped
1 large yellow onion, chopped
1 green bell pepper, chopped
1 jalapeno pepper, diced
2-3 large garlic cloves, minced or crushed
4 Tbsp. chili powder
2 Tbsp. cumin
1 Tbsp. coconut oil
2 tsp. paprika
1 tsp. salt
1 tsp. ground black pepper

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Instructions:

  1. Preheat oven to 350.
  2. Sear the beef cubes in the olive oil in the bottom of a Dutch oven. Push the beef cubes to the side and Saute the onions, bell pepper, and garlic, cooking until the onions are translucent.
  3. Add the tomatoes and beef stock.
  4. Roast at 350 for 2-2 ½ hours until the beef is tender is so tender it can be shredded with a fork.
  5. Using your Veggetti or Paderno spiralizer, slice the squash into thick-cut noodles. Place the noodles into boiling water for a couple minutes, just enough to warm them.
  6. Serve the paprikash over warmed “noodles.”

pasta puttanesca

CSC_0277 adjusted- pasta puttanesca

This is another classic Italian pasta sauce that is fast and easy to make, yet still full of big flavors.

  • Prep time: 30 minutes
  • Serves: 2-4.
  • Calories: 413. Sodium: 537 mg. Dietary fiber: 9.6 g. Total fat: 8.9 g. Total carbs: 61.9 g. Protein: 23.5 g.

Ingredients:

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4 cups zucchini or yellow squash pasta, spaghetti cut
6 anchovies canned in oil (half a 2-oz. can)
1 28-oz. can crushed tomatoes
½ cup pitted black olives, chopped
2 Tbsp. tomato paste
4 garlic cloves, minced
1 tsp. crushed red pepper flakes
1 Tbsp. Italian seasoning
½ small yellow onion, minced

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Method:

  1. Blanche noodles, drain and place in a large bowl.
  2. Heat the olive oil in a large saucepan over medium-high heat and sauté the onions until they’re soft and translucent, about 4-5 minutes. Add the garlic and the anchovies.
  3. Stir and continue to cook. (The anchovies will literally “melt” into the oil.)
  4. Add the can of crushed tomatoes (juice and all) along with the tomato paste, Italian seasoning, pepper flakes, and olives.
  5. Reduce heat and simmer for 20 minutes.
  6. Pour over pasta and toss to coat with sauce.
  7. Serve immediately.
  8. Note: Not every Paleo pantry list includes tomato paste, so if you’re a hard-core Paleo, you can leave it out. The sauce won’t be quite as thick, but will taste fine.

drunken noodles with chicken

CSC_0220 adjusted- drunken noodles with chicken

This traditional Thai recipe is usually made with rice noodles, but since broccoli is often added to the dish, using broccoli “noodles” works as a great substitute without changing the underlying flavors.

  • Prep time: 20 min.
  • Serves: 4.
  • Calories: 112. Sodium: 477 mg. Dietary fiber: 4.4 g. Total fat: 1.2 g. Total carbs: 21.6 g. Protein: 8.5 g.

Ingredients:

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“NOODLES”
4 cups of broccoli stalks
2 chicken breasts, cooked and shredded
2 dried red chilis, de-seeded and chopped finely (or to taste)
2 kaffir lime leaves, sliced very thinly
2 shallots, thinly sliced
4 cloves garlic, minced
1 1-inch piece of ginger, grated
4 ripe cherry tomatoes, halved
1 cup bok choy
2 cups bean sprouts
3-5 basil leaves, chopped
½ cup fresh cilantro, chopped
2 Tbsp. lime juice
1 Tbsp. brown sugar
1 Tbsp. rice vinegar (or white vinegar)
1 Tbsp. “fish sauce” (nam pla, available in most large supermarkets)
½ tsp. “yellow bean sauce” (available in Asian markets, substitute soy sauce if necessary)

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Instructions:

  1. Combine the lime juice, brown sugar, vinegar, and sauces to make the stir-fry sauce.
  2. Use your spiralizer to make “noodles” from the broccoli stalks.
  3. In a wok, heat a few tablespoons of vegetable oil and add the noodles and the rest of the ingredients except the tomatoes, bean sprouts and cilantro.
  4. If you don’t have any kaffir lime leaves (available at any Asian market), you can substitute a small bay leaf and about a tablespoon of lime zest in a pinch.
  5. Stir fry for two minutes, then add the tomatoes, bean sprouts, cilantro, and stir-fry sauce.
  6. Stir-fry until everything is heated through.
  7. If the dish seems too salty, add a little more lime juice. Garnish with additional cilantro.