One-Pot Paleo: Simple to Make, Delicious to Eat and Gluten-free to Boot
208
One-Pot Paleo: Simple to Make, Delicious to Eat and Gluten-free to Boot
208Paperback
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Overview
Paleo cooking has never been so easy! In One-Pot Paleo, Jenny Castaneda shares delicious recipes for enticing Paleo meals that only require one pot, pan or bowl. That means tasty, filling Paleo meals without the mess. You'll spend less time cooking and cleaning and more time enjoying your meals.
One-Pot Paleo's casseroles, stir fries, bakes, broils, soups and stews are a mix of Paleo essentials like Pan Seared Steak, Portobello Sandwiches, Chicken Pesto Zucchini and Plantain Pizza, as well as dishes Jenny has gathered from around the globe, like Loaded Spanish Tortillas, Hawaiian Meatballs and Austrian Pancake Bites. One-Pot Paleo is all about convenience, and Jenny makes it easy for readers to determine which recipes contain potential allergens and how to swap ingredients to tailor meals to individual dietary restrictions and preferences. She'll also help you prep a week's worth of meals on the weekend to save you even more time.
Let One-Pot Paleo simplify your life and spice up your Paleo diet in the process!
Product Details
| ISBN-13: | 9781624141225 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 05/26/2015 |
| Pages: | 208 |
| Sales rank: | 636,870 |
| Product dimensions: | 7.90(w) x 9.00(h) x 0.70(d) |
About the Author
Read an Excerpt
One-Pot Paleo
By Jenny Castaneda
Page Street Publishing Co.
Copyright © 2015 Jenny CastanedaAll rights reserved.
ISBN: 978-1-62414-131-7
CHAPTER 1
SIZZLING CAST IRON
The wonderfully delicious sound coming from a sizzling cast-iron pan will be enough to make your tummy grumble and your mouth water. A delectable aroma teases your senses, giving you an idea of what's to come. In a short amount of time, good food will make its way to the table, and you will be able to immediately dive in and feast while it's still piping hot.
I almost always reach for my cast-iron pan when I am preparing meals at home. It can cook up almost any meal (well, except soup). From my Salmon Scramble, to Pan-Seared Steak with Caramelized Shallots and Mushroom Meat Pizza—this versatile pan can handle it all.
The recipes in this section are one-pot meals that you can make using a cast-iron pan. Some can be cooked together and some are cooked in batches, where the protein is cooked first followed by the vegetables. I've even thrown in 2 sweet pancake recipes (here and here) that are perfect for breakfast or as a dessert to share!
Pan-Seared Steak with Caramelized Shallots
SERVES 2
On my blog I have a go-to steak recipe that is part of our dinner rotation because it's so easy to make and steak for dinner always makes my husband happy. Who doesn't love steak anyway?! This is a different variation that uses a combination of fragrant rosemary and thyme. It adds an earthy and aromatic flavor to the butter and caramelized shallots as it reduces into a rich and decadent sauce, turning a good cut of steak into something amazing. The addition of sautéed asparagus spears rounds this up to a simple yet gourmet meal!
2 (10 oz [300 g]) rib eye steaks, 1" (2.5 cm) thick
½ tsp coarse salt, I prefer Himalayan
½ tsp cracked black pepper
2 tbsp (30 ml) ghee or tallow
1 tbsp (15 g) salted butter
1 c (160 g) shallots, sliced
1 tsp dried rosemary, crushed
½ tsp dried thyme, crushed
½ lb (225 g) fresh asparagus spears, woody ends trimmed off
¼ c (60 ml) Beef Bone Broth
Bring the steaks to room temperature at least 30 minutes before cooking so they won't be cold in the middle and overcooked on the outside. Season the steaks with coarse salt and black pepper on both sides.
Heat a cast-iron pan over high heat. Once the pan starts smoking, add 2 tablespoons (30 ml) of ghee and place the steaks on the pan. Cook 4 minutes on the first side for medium rare. Flip to the other side and cook for another 4 minutes. Remove cooked steaks from the pan and place them on a plate. Cover with foil to rest.
Reduce the pan's heat to medium. Add the butter, shallots, rosemary and thyme. Cook for 5 minutes until the shallots begin to caramelize. Add the asparagus and sauté for 2 minutes.
Add the Beef Bone Broth and simmer for 5 minutes until the asparagus is cooked. Scoop the shallots and pan drippings over the cooked steaks and serve the asparagus on the side.
Skirt Steak Fajitas
SERVES 4
I order fajitas all the time when I eat out because they're Paleo compliant. When I make this dish at home, I forgo the premade seasonings with unhealthy additives and opt for fresh ingredients to make a simple marinade. Ordinary skirt steak comes out tender with a warm, citrusy flavor and a little bit of a kick thanks to some cumin, chili, cilantro and lime. You'll know you're in for a special treat because your entire house will smell so good while the meat is searing on the hot cast-iron pan. Triple the amount of vegetables and you won't even miss the tortillas or beans!
MARINADE
6 cloves garlic, minced
¼ c (60 ml) extra virgin olive oil
¼ c (60 ml) coconut aminos
1 ½ tsp (5 g) cumin
1 tsp chili powder
¼ c (10 g) cilantro, chopped
Juice and zest of 2 limes
1 ½ lb (675 g) skirt steak
Sea salt
Black pepper
1 red bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 green bell pepper, sliced into strips
1 large onion, sliced into strips
2 jalapeños, stem and seeds removed, sliced into strips
2 avocados, sliced
1 beefsteak tomato, chopped
¼ c (10 g) cilantro, chopped
Combine all the marinade ingredients in a gallon-sized (3 ¾ L) zip-top plastic bag. Place the skirt steak in the bag, press out the excess air and seal. Lightly massage the bag to make sure the marinade coats every inch of the skirt steak. Place it in the fridge to marinate for 1 hour.
Heat a cast-iron pan over medium-high heat. Remove the skirt steak from the bag and set aside the remaining liquid. Generously season both sides of the skirt steak with sea salt and black pepper. Place the steak on the pan and sear for 5 minutes. Flip to the other side for another 5 minutes for medium. Remove from the pan. Place it on a cutting board and cover with foil to rest.
While the skirt is resting, scrape off any excess burned brown bits that are stuck to the bottom of the pan. Add the sliced bell peppers, onion and jalapeños. Add the marinade that was used for the meat and sauté vegetables for 4 to 5 minutes. Turn off the heat. Thinly slice the skirt steak across the grain and place it on a large serving plate. Top with the cooked fajita vegetables, avocado slices, chopped tomato and cilantro.
Portobello Sandwich
SERVES 4
Who says sandwiches should only be made with bread? Not me! Eating Paleo means thinking outside the box most of the time, and I love using meaty portobellos instead of bread for sandwiches. They are extremely versatile and can hold up to high heat without falling apart. Plus, don't they look super cool? For a small fee, some burger places will gladly grill them up as a substitute for bread buns. Try this sandwich with sautéed vegetables and prosciutto slices for a portable snack or filling lunch on the go.
8 large portobello mushrooms
6 tsp (30 ml) bacon fat
1 large onion, thinly sliced
1 ½ c (85 g) sun-dried tomatoes, cut into strips
2 bunches spinach
Black pepper
4 tsp (20 ml) whole grain Dijon mustard
4 strips prosciutto
Clean the portobello mushroom caps by gently wiping with a damp paper towel. Using a small spoon, scrape off the gills from each cap and remove the stem in the middle.
Add 2 teaspoons (10 ml) of bacon fat to a cast-iron pan over medium heat. Add the onions and sun-dried tomatoes. Sauté for 5 minutes until the onions are soft. Add the spinach and sauté until wilted, about 1 to 2 minutes. Season with black pepper and set aside.
Lightly oil the top and bottom of the portobello mushrooms with the remaining 4 teaspoons (20 ml) of bacon fat. Due to their size, cook the mushrooms two at a time. Place the mushrooms cap side down on the same pan over medium-high heat. Cook for 3 minutes, flip and cook the other side for another 3 minutes. Remove and set aside.
To assemble each sandwich, take a cooked portobello mushroom cap side down and spread 1 teaspoon of mustard. Add the sautéed vegetables, a strip of prosciutto and top with another mushroom, cap side up.
Cut in half before serving.
Loaded Spanish Tortilla
SERVES 6
My husband and I first had this dish, fondly called Tortilla de Patata, at a tapas bar in Seville located in the Andalusian region of Spain. Paired with aromatic slices of jamón ibérico de belotta and a strong cup of coffee, this dish was something we looked forward to each morning. I enhanced the original version with prosciutto and sun-dried tomatoes for an added flavor dimension and to make it a complete meal while preserving its authenticity. Preparing it is a little bit involved and requires an extra bowl to hold batches of cooked potatoes and whisk the eggs, but it is worth it. This tortilla will take your taste buds on a culinary adventure to Seville!
¼ c (60 ml) ghee or tallow
½ c (65 g) onion, thinly sliced
1 c (55 g) sun-dried tomatoes, chopped
1 ½ lb (675 g) potatoes, thinly sliced
12 large eggs, room temperature
½ tsp sea salt
¼ tsp black pepper
6 slices prosciutto
In a cast-iron pan over medium heat, melt 1 tablespoon (15 ml) of ghee. Add the onions and sun-dried tomatoes. Sauté for 6 minutes until the onions are soft and translucent. Remove from the pan and set aside in a bowl.
Fry the potatoes in 3 batches using 1 tablespoon (15 ml) of ghee for each one. Cook each batch for 5 minutes and set aside. Turn off the heat. Move the cooked onions and potatoes to the pan. Crack and whisk the eggs in the same bowl used to store the onions and potatoes. Season with sea salt and black pepper. Add the potatoes, onions and sun-dried tomatoes to the whisked eggs and gently mix everything together. Pour this mixture back into the pan and reduce the heat to low. Cover and cook for 6 to 7 minutes or until eggs are firm and set on top.
Turn the broiler on high. Add the prosciutto slices on top of the tortilla and broil for 5 minutes to crisp up the prosciutto. Remove the pan from the broiler and cool for a few minutes before slicing and serving.
note: Use a mandolin to quickly and evenly slice the onion and potatoes.
Dutch Baby
SERVES 2
It took me multiple tries and more than a dozen eggs while channeling my inner baking goddess before I nailed the right liquid-starch combination to get this Dutch Baby to produce some height. Though it doesn't overflow from the pan like its gluten-based version, this comes out light and puffy, crispy on the outside and custardy on the inside just the way it should be!
3 large eggs, room temperature
¾ c (180 ml) Coconut Milk
¼ tsp vanilla extract
3 tbsp (20 g) coconut flour, sifted
½ c (60 g) tapioca flour
¼ tsp cinnamon powder
½ tsp baking powder
3 tbsp (45 g) butter, unsalted
2 tbsp (25 g) coconut sugar
½ lb (225 g) strawberries, tops removed and quartered
Juice and zest of 1 lemon
Place a cast-iron pan inside the oven and preheat it to 425ºF (220ºC).
Crack the eggs in a large bowl. Using a handheld mixer or immersion blender whisk them for 15 to 20 seconds. Add the coconut milk and vanilla extract. Blend for 10 seconds. Add the coconut flour, tapioca flour, cinnamon powder and baking powder. Blend continuously until the lumps are gone. Scrape down the sides when needed. Let it rest for 5 minutes to give the coconut flour time to absorb enough liquid.
Add the butter to the pan and return it to the oven for 3 minutes until the butter melts and becomes frothy. Pour the batter into the center of the pan and place it in the oven to cook for 30 minutes. It is ready once it has puffed up with a golden brown color.
To make powdered coconut sugar, place the coconut sugar crystals in a coffee grinder and pulse until it is pulverized.
Combine the strawberries, lemon juice and zest and spread it on top of the Dutch Baby. Top with powdered coconut sugar and serve immediately.
Mushroom Meat Pizza
SERVES 2
The meat crust on this pizza uses shiitake and oyster mushrooms as the secret ingredients that make it lighter than regular all-meat-based crusts. Plus, they pack enough umami-ness to complement the freshness of heirloom tomatoes and basil. This meat pizza will make you go mmmm! A perfect summer meal so flavorful you won't even miss the cheese!
3 oz (85 g) shiitake mushrooms, wiped clean and hard stems removed
3 oz (85 g) oyster mushrooms
¾ lb (340 g) ground beef
2 large eggs
½ tsp sea salt
½ tsp black pepper
2 tsp (10 ml) ghee, melted
½ c (120 ml) Marinara Sauce
2 large heirloom tomatoes, sliced
¼ c (40 g) shallots, thinly sliced
6 basil leaves, torn into pieces
Pinch of red pepper flakes
2 tbsp (30 ml) extra virgin olive oil
In a food processor, add the shiitake and oyster mushrooms. Pulse for 20 seconds or until the mushrooms look like grains of rice.
Combine the mushrooms, ground beef, eggs, sea salt and black pepper in a large bowl. Mix by hand until every ingredient is well incorporated into the beef.
Lightly coat the bottom of a 12-inch (30.5-cm) cast-iron skillet with ghee. Press the beef- and-mushroom mixture into the pan to create a meat crust the same size as the pan.
Turn the heat to medium-high, cover and cook for 5 minutes.
Remove from the heat and top with marinara sauce, heirloom tomatoes and shallots. Turn the broiler on high. Place the pan under the broiler and cook for 8 to 10 minutes until the tomatoes and shallots start to caramelize.
Remove the pan from the broiler. Top with fresh basil leaves and pepper flakes, and drizzle with extra virgin olive oil before serving.
Hamburger Steak
SERVES 2
Found on the menu of a famous Filipino fast-food chain, hamburger steak is a novelty and a must try for first timers. I revamped it by omitting the gluten fillers, and created a thick, rich gravy made with onions, mushrooms and those yummy brown bits left over from panfrying the burgers. It turns the humble patty into a savory and comforting meal that tastes like a cheat but is not. I prefer to serve it with green beans instead of rice so I can eat more of the hamburger without getting too full. A quick simmer in the gravy cooks the green beans while preserving a little bit of crunch.
2 (8 oz [225 g]) beef burger patties
Sea salt
Black pepper
Onion powder
1 tbsp (15 ml) ghee or bacon fat
½ c (75 g) onion, chopped
¼ lb (115 g) white button mushrooms, sliced
2 c (450 ml) Beef Bone Broth
2 tbsp (30 ml) coconut aminos
1 tbsp (10 g) arrowroot dissolved in ¼ c (60 ml) warm water
1 lb (450 g) green beans
Bring the burger patties to room temperature at least 30 minutes before cooking. Generously season both sides with sea salt, black pepper and onion powder.
On a cast-iron pan over medium-high heat, place the burger patties. Cook each side for 5 minutes. Remove from the heat, set aside on a plate and cover with foil.
Melt the ghee in the same pan; add the onion and mushrooms. Sauté until the onion becomes translucent, about 3 minutes. Reduce the heat to low, add the Beef Bone Broth and coconut aminos and simmer for 8 minutes. Add the dissolved arrowroot and stir until it starts to thicken. Add the green beans and stir to coat them with the gravy. Cover and cook for 5 minutes.
Move the green beans to one side and return the burger patties and any juice that has seeped out to the pan. Spoon the mushroom gravy on top of the patties and simmer for 3 more minutes. Let them rest for a minute before serving.
Open-Faced Sloppy Joes
SERVES 4
Leftover ground beef can be a good base for sloppy joes if you let it soak up the Sweet- and-Tangy BBQ Sauce while simmering over a low flame. Serve open-faced on a portobello bun and eat it with a fork or double up the portobello for a true sloppy joe experience. Keep a stash of napkins close-by or wear a dark shirt, as this can get a bit messy and fun at the same time!
4 portobello mushrooms
2 tbsp (30 ml) ghee or tallow
1 lb (450 g) ground beef
1 large green bell pepper, chopped
1 large onion, chopped
¼ tsp sea salt
¼ tsp black pepper
½ c (120 ml) Sweet-and-Tangy BBQ Sauce
1 c (225 ml) tomato sauce
2 tbsp (5 g) chives, chopped
Clean the portobello mushroom caps by gently wiping with a damp paper towel. Using a small spoon, scrape off the gills from each cap and remove the stem in the middle.
Working in 2 batches, add 1 tablespoon (15 ml) of ghee to a cast-iron pan over medium-high heat. Set 2 of the mushrooms cap side up on the pan. Fry for 3 minutes. Flip to the other side and fry for another 3 minutes. Remove from the pan and set aside on a serving platter. Use the remaining 1 tablespoon (15 ml) of ghee to cook the remaining mushrooms.
Add the ground beef in the same pan and cook for 5 minutes until it starts to brown. Break apart big pieces with the back of a wooden spoon. Add the bell pepper, onion, sea salt and black pepper. Cook for 4 minutes, stirring halfway. Add the Sweet-and-Tangy BBQ Sauce and tomato sauce. Mix together until all the meat is well coated with the sauce. Reduce the heat to low, cover and simmer for 10 minutes.
Place each cooked portobello mushroom cap side down on a serving plate and add a generous scoop of the meat mixture to each one. Top with chives before serving.
Hawaiian Meatballs
SERVES 3 AT 4 MEATBALLS/SERVING
Meatballs made without fillers usually end up being tough and dry. Even when they're simmered in sauce, they usually need to be chased, bite-by-bite, with a glass of water. I've found that using a combination of beef, veal and pancetta yields a really flavorful and moist meatball. Eureka! Adding a sweet pineapple sauce and spiralized butternut noodles makes this dish festive and fun to eat. This meatball base is versatile and can be used for other dishes, so double it up and freeze one batch for ready-made meatballs anytime.
MEATBALLS
¼ lb (115 g) pancetta, diced into small pieces
½ c (60 g) uncooked Cauliflower Rice
2 tbsp (20 g) onion, finely chopped
1 large egg
½ tsp sea salt
¼ tsp black pepper
1 tsp onion powder
½ tsp garlic powder
½ lb (225 g) ground veal
¼ lb (115 g) ground beef
2 tbsp (30 ml) ghee or tallow
½ lb (225 g) sweet bell peppers, quartered
15 ¼ oz (435 g) can pineapple chunks in pineapple juice
½ c (120 ml) Beef Bone Broth
Pinch of pepper flakes
1 tbsp (10 g) arrowroot dissolved in ¼ c (60 ml) warm water
1 lb (450 g) butternut squash, spiralized
In a large bowl, add the pancetta, cauliflower rice, onions, egg, sea salt, black pepper, onion powder and garlic powder. Mix well to combine. Add the veal and beef and gently mix everything by hand. Be careful not to overmix to prevent dense meatballs. Shape the mixture into 2-ounce (60-g) uniform-sized meatballs.
(Continues...)
Excerpted from One-Pot Paleo by Jenny Castaneda. Copyright © 2015 Jenny Castaneda. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Foreword 7
Introduction 8
What is One-Pot Paleo? 10
The Story-Behind the Recipes in this Book 10
Ingredient Swaps and Substitutions 11
Sizzling Cast Iron
Pan-Seared Steak with Caramelized Shallots 14
Skirt Steak Fajitas 17
Portobello Sandwich 18
Loaded Spanish Tortilla 21
Dutch Baby 22
Mushroom Meat Pizza 25
Hamburger Steak 26
Open-Faced Sloppy Joes 29
Hawaiian Meatballs 30
Veal Liver with Caramelized Shallots and Spinach 33
Pork-Chops with Swiss Chard 34
Pineapple Chicken 37
Chicken Cacciatore With Zoodles 38
Savory Vegetable Pancake (Okonomiyaki) 41
Austrian Pancake Bites 42
Red Flannel Hash 45
Salmon Scramble 46
Seared Scallops with Pancetta and Brussels Sprouts 49
Calamari with Marinara 50
Lemon Butter Swordfish 53
Stuffed Squid 54
Comforting Casseroles
No Clay Pot Chicken 58
Balsamic Sausage and Vegetables 61
Chicken and Eggplant Parmigiana 62
Plantain Chilaquiles 65
Buttered Leek Quiche 66
Breakfast Pizza Quiche 69
Chicken Biryani 70
Cajun-Style Shrimp Feast 73
Seafood Dynamite 74
Scrumptious Stir-Fries
Cauliflower Pork Fried Rice 78
Korean Noodles (Japchae) 81
Vegetable Medley 82
Stir-Fry: Rice Noodles (PANCIT) 85
Fifteen-Minute Ginger Chicken Noodles 86
Chicken Pesto Zucchini 89
Garlic Beef with Wilted Greens 90
Cashew Beef 93
Pork and Green Beans 94
Sweet-And-Sour Pork 97
Sweet Pepper Shrimp Sauté 98
Balsamic Sardines 101
Brussels Sprouts Favorite 102
Lettuce Wraps 105
Bake, Broil or Grill
Plantain Pizza 108
Grilled Mayan Pork Chops 111
Filipino Chicken BBQ 112
Oven-Roasted BBQ Ribs 115
Roast Chicken 116
Grilled Pork Belly 119
Simple Braised Short Ribs 120
Braised Asian Chicken 123
Braised Oxtail (AFRITADA) 124
Moorish Skewers 127
Charcoal Grilled Skewers (Yakitori) 128
Honey Dijon Salmon Steaks 131
Blackened Trout with Mango Papaya Salsa 132
Grab and Shrimp-Topped Salmon 135
Shrimp-Stuffed Baked Sweet Potato 136
Aromatic Mussels 139
Warming Soups and Stews
Weeknight Gumbo 142
Japanese Hot Pot (Sukiyako) 145
Meatball Noodle Soup (Almond/Gas) 146
Hearty Sausage and Kale-Soup 149
Meatball Minestrone 150
Irish Stew 153
Pork Belly stew (Puchero) 154
Chunky Chili 157
Easy Cioppino 158
Peruvian Chicken Lime Soup (Aguadito De Pollo) 161
Glass Noodle Soup (Sotanghon) 162
Seafood Coconut Stew (Ginataan) 165
Chicken and Rice Porridge (Arroz Caldo) 166
Sensational Salads
Chicken Salad Wraps 170
Grilled Romaine 173
Antipasto 174
Berries and Spinach 177
Tuna Ceviche 178
Ahi Poke Bowl 181
Smoked Salmon 182
The Basics
Chicken Bone Broth 185
Beef Bone Broth 185
Vegetable Broth 186
Mayonnaise 187
Coconut Milk 187
Stove Top Rice 188
Cauliflower Rice 189
Marinara Sauce 189
Bolognese Sauce 190
Sweet-And-Tangy BBQ Sauce 191
Habanero Salsa 191
Appendix 192
Weekend Prep for Weeknight Meals 192
Resources 193
Recipe Allergen Index 194
Acknowledgments 197
About the Author 198