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www.5dinners1hour.com
How to use the plan:
1. Choose week 1, 2, 3, or 4.2. Check the shopping list and shop your pantry,
fridge and freezer first.3. When ready to prep your meals, get out all
ingredients on the shopping list except forthose in italics. Those will not be needed until you cook the recipes.
4. Open all cans and packages. This is a huge time saver!
5. Follow the “Assembly Directions” (located in the right column).
6. Store all prepped meals in the refrigerator.7. When ready to cook, follow the “Cooking
Directions” (in the left column).
It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags.
Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions.
Tools & Tips:
Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools-
Knife Cutting board Foil Measuring cups Measuring spoons Non-stick cooking spray One-gallon freezer bags
These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible.
Paleo October 2017
Table of Contents:
Week 1 Grocery List.………....................….1
Week 1 Menu............................................... 2-3
Slow Cooked Pot Roast with Red Wine Sauce
Broccoli Mushroom Chicken Casserole
Cajun Pacific Cod
Crispy Broiled Pork Chops and Vegetables
Italian Sausage and Cabbage
Week 2 Grocery List…………….......……….4
Week 2 Menu..…………………..……. ............ 5-6
Slow Cooked Savory Peppered Brisket
Baked Chicken with Bacon and Vegetables
Lemon Garlic Shrimp Over Spaghetti Squash
Slow Cooked Hawaiian Pork
Salmon with Cilantro Lime Sauce
Week 3 Grocery List………….......………...7
Week 3 Menu..……………….........……...…..8-9
Slow Cooked Balsamic Short Ribs
Moroccan Chicken
Spicy Steak Bites
Broiled Rosemary Fennel Pork Chops
Hawaiian Salmon Lettuce Wraps
Week 4 Grocery List………………………..10
Week 4 Menu………………….….......….......11-12
Slow Cooked Chicken Taco Soup
Herbed Lime Tilapia
Greek Burgers
Slow Cooked Crazy Simple Peppered Pork Roast
Savory Herbed Shrimp
If you have any questions, contact us at [email protected]
Ingredient US Imperial
Canned/Packaged a Low sodium chicken broth 15 oz c McCormick Greek seasoning 3 tsp a Rotel tomatoes and green chilies 2 cans c Sun dried tomatoes 4 tbsp
Dairy/Meat a Boneless chicken breasts 4c Egg 2c Feta cheese 4 tbsp c Ground beef 2 lbse Large shrimp (peeled and deveined) 2 lbsd Pork shoulder 4 lbb Tilapia fillets 6
Frozen a Frozen chopped carrots 2 cups a Frozen chopped onion 1 cup c Frozen sweet potato fries 16 oz
Other c
Pantry Staples a Chili powder 3 tsp b,e Dried rosemary 1 1/2 tsp b Dried thyme 1 tsp e Garlic powder 1 tsp a,d Ground cumin 2 tbsp b,e Ground paprika 1 tsp d Italian seasoning 3 tsp b Lime juice 2 tbsp c Minced garlic 3 tsp d,e Olive oil 5 tbsp d,e Onion powder 2 tsp b,c,d,e Pepper 3 1/4 tsp a,b,c,d,e Sea salt 4 tsp
Produce e Asparagus 2 bunch b Broccoli and cauliflower mix (fresh florets) 12 oz a Celery 2 stalks e Cherry tomatoes 2 cups d Fresh spinach 6 cups a,b,e Salad greens 18 cups d Sweet potatoes 3
Hamburger toppings (lettuce, tomato, onion, pickles)
Paleo October 2017 Week 1
10 www.5dinners1hour.com
PALEO
FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE
Slow Cooked Chicken Taco Soup - P
GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
15 oz low sodium chicken broth6 C salad greens
COOKING DIRECTIONS
Pour ingredients of bag into slow cooker.
Add 1 can chicken broth and cook on low for 8hours.
Shred chicken with two forks before serving.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 stalks celery4 boneless chicken breasts1 C frozen chopped onion2 cans rotel tomatoes and green chilies2 C frozen chopped carrots1 T ground cumin1 T chili powder1 t sea salt
ASSEMBLY DIRECTIONS
Clean and dice celery.
Combine all ingredients in a large zipper bag. Zipto seal and toss to mix.
Herbed Lime Tilapia - P
BROCCOLI AND CAULIFLOWER MIX AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Bake covered in a 400 degree oven for 20minutes or until sh akes easily with fork andvegetables are crisp tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 tilapia llets12 oz broccoli and cauli ower mixfresh orets2 T lime juice1 t dried rosemary1 t dried thyme1/2 t ground paprika1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Place tilapia lets in 9x13 baking dish sprayedwith non stick spray.
Pour broccoli/cauli ower mix over tilapia.
Mix last 6 ingredients in a small bowl and pourover vegetables. Cover with foil.
*Non seafood eaters, substitute with chicken breasts or steak. May require longer cook time.
Greek Burgers - P
SWEET POTATO FRIES
INGREDIENTS NEEDED ON COOKING DAY
1/4 C feta cheese16 oz frozen sweet potato frieshamburger toppings
lettuce, tomato, onion, pickles
COOKING DIRECTIONS
Grill on indoor or outdoor grill and top with fetacheese.
Prepare fries according to package directions.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lbs ground beef1 T McCormick Greek seasoning1/4 C sun dried tomatoes3 t minced garlic2 egg1/4 t pepper1/4 t sea salt
ASSEMBLY DIRECTIONS
Combine all ingredients in a medium bowl, usinggloves if you prefer.
Form into patties 4 - 5 inches across and an inchor so thick and add to container with lid,separating layers with wax paper.
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Paleo October 2017 Week 1
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, PORK, SLOW COOKER
PALEO
FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Slow Cooked Crazy Simple Peppered Pork Roast - P
SWEET POTATO WEDGES AND SPINACH SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C fresh spinach
COOKING DIRECTIONS
Pour into slow cooker. Add 2 cups water andcook on low for 8 hours.
Serve with spinach salad.
INGREDIENTS NEEDED FOR ASSEMBLY
4 - 6 lb pork shoulder3 sweet potatoes3 T olive oil1 t onion powder1 T Italian seasoning1 T ground cumin2 t sea salt2 t pepper
ASSEMBLY DIRECTIONS
Wedge sweet potatoes and add to large zipperbag.
Add remaining ingredients to the same zipperbag. Zip and shake to mix well.
Savory Herbed Shrimp - P
ROASTED ASPARAGUS AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Pour contents of bag onto baking sheet sprayedwith non stick spray.
Broil for 3 - 5 minutes or until shrimp areopaque and form a "C" shape, and asparagus iscrisp-tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lbs large shrimp peeled and deveined1 pint cherry tomatoes2 T olive oil1/2 t dried rosemary1 t garlic powder1 t onion powder1/2 t ground paprika1/4 t sea salt1/2 t pepper2 bunch asparagus
ASSEMBLY DIRECTIONS
Trim woody ends from asparagus and discard.
Combine all ingredients including asparagusspears in a large zipper bag. Zip to seal andsquish to coat.
*Non seafood eaters, substitute with cubed chicken breast or steak. May require longer cook time.
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Paleo October 2017 Week 1
Ingredient US Imperial
Canned/Packaged d Applesauce 24 oz a Can tomato sauce 14 oz e Crushed pineapple 2 tbsp d Fennel 1 tsp d Maple syrup 3 tsp
Dairy/Meat b Almond milk 2 tbsp b Boneless chicken breasts 6d Pork chops (thi -cck ut) 6e Salmon fillets 6a Short ribs 3 lbsc Top loin steaks (or any steak you like) 6
Frozen b Frozen cauliflower 16 oz e Frozen sweet potato fries 16 oz
Pantry Staples a Balsamic vinegar 4 tbsp c,e Cayenne pepper 3/4 tsp d Coconut oil 3 tsp a,d Dried rosemary 2 tsp a,c Dried thyme 2 1/2 tsp e Garlic powder 1 tsp b,d Ground cinnamon 3 tsp b Ground cloves 1/4 tsp b Ground coriander 3 tsp b Ground cumin 3 tsp b Ground ginger 3 tsp c Ground paprika 3 tsp d Lemon juice 3 tsp c Minced garlic 1 tsp c Olive oil 2 tbsp e Onion powder 1 tsp b,d Pepper 2 tsp c Rubbed sage 1/2 tsp c Salt and pepper (to taste)a,d,e Sea salt 1 1/2 tsp a,d Water 1/2 cups
Produce c Asparagus 1 bunch a,d Baby carrots 32 oz a Broccoli florets 16 oz a Chopped dates 3 tbsp e Romaine hearts 1 bag b Salad greens 6 cups c Sweet potatoes 4
Paleo October 2017 Week 2
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PALEO
BEEF, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, SLOW COOKER
PALEO
FREEZABLE ONCE ASSEMBLED, POULTRY, SKINNY
PALEO
BEEF
Slow Cooked Balsamic Short Ribs - P
BROCCOLI AND CARROTS
INGREDIENTS NEEDED ON COOKING DAY
16 oz broccoli orets
COOKING DIRECTIONS
Pour contents of bag into slow cooker and cookon low for 8 hours.
Steam broccoli and season with salt and pepper.
INGREDIENTS NEEDED FOR ASSEMBLY
16 oz baby carrots3 lbs short ribs1/4 C balsamic vinegar3 T chopped dates14 oz can tomato sauce1 t dried rosemary1/2 t dried thyme1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Place all ingredients in a large zipper bag. (use 2bags if you need to) Zip to seal and squisharound to mix.
Moroccan Chicken - P
GREEN SALAD AND MASHED CAULIFLOWER
INGREDIENTS NEEDED ON COOKING DAY
16 oz frozen cauli ower6 C salad greens2 T almond milk
COOKING DIRECTIONS
Remove chicken from bag and grill on indoor oroutdoor grill or brown in skillet.
Steam cauli ower and mash with a splash ofalmond milk and a pinch of salt and pepper.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 boneless chicken breasts1 T ground coriander1 T ground ginger3 t ground cumin2 t ground cinnamon1/4 t ground cloves1 t pepper
ASSEMBLY DIRECTIONS
Add all ingredients to large zippered bag. Zip toseal and toss to coat chicken.
Spicy Steak Bites - P
BAKED SWEET POTATOES AND ASPARAGUS SPEARS
INGREDIENTS NEEDED ON COOKING DAY
COOKING DIRECTIONS
Place foil wrapped sweet potatoes in slowcooker and cook on low for 8 - 10 hours.
Pour steak bites and asparagus onto largebaking sheet sprayed with non stick spray. Broil4 - 8 minutes or until desired doneness.
Serve with baked sweet potatoes.
INGREDIENTS NEEDED FOR ASSEMBLY
1 T ground paprika2 t dried thyme1 t minced garlic1/2 t rubbed sage1/2 t cayenne peppersalt and pepper to taste
6 top loin steaks or any steak you like1 bunch asparagus2 T olive oilsalt and pepper to taste
4 sweet potatoes
ASSEMBLY DIRECTIONS
Add rst 6 ingredients to large zipper bag.
Cut steak into 2 inch pieces and add to samebag.
Trim woody ends off asparagus and discard.Place spears in same zipper bag with steakadding last 2 ingredients. Zip to seal and squisharound to mix.
Wrap sweet potatoes in foil.
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Paleo October 2017 Week 2
PALEO
5 INGREDIENTS, KID FAVORITE, PORK
PALEO
KID FAVORITE, SEAFOOD, SKINNY
Broiled Rosemary Fennel Pork Chops - P
CANDIED CARROTS AND APPLESAUCE
INGREDIENTS NEEDED ON COOKING DAY
16 oz baby carrots1/2 C water1 T maple syrup1 t ground cinnamon24 oz applesauce
COOKING DIRECTIONS
Remove chops from bag and place them on abaking sheet sprayed with non stick spray.
Broil at 500 degrees for 4 - 5 minutes on eachside or until cooked through.
Place carrots in a pan and add 1/2 cup water,maple syrup and cinnamon. Bring to a boil andsimmer for 7 minutes or until sauce reduces abit.
Serve with applesauce.
INGREDIENTS NEEDED FOR ASSEMBLY
6 pork chops thick-cut1 t dried rosemary1 t fennel3 t lemon juice1 T coconut oil1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Add all ingredients to large zippered bag. Zip toseal and squish to mix.
Hawaiian Salmon Lettuce Wraps - P
SWEET POTATO FRIES
INGREDIENTS NEEDED ON COOKING DAY
16 oz frozen sweet potato fries1 bag romaine hearts
COOKING DIRECTIONS
Remove foil and bake in 400 degree oven for 25- 35 minutes or until sh akes easily with afork.
Rough chop and serve on lettuce wraps withpan sauce.
Prepare fries according to package directions.
INGREDIENTS NEEDED FOR ASSEMBLY
6 salmon llets2 T crushed pineapple1 t garlic powder1 t onion powder1/4 t cayenne pepper1/2 t sea salt
ASSEMBLY DIRECTIONS
Add salmon to 9x13 baking dish sprayed withnon stick spray.
Mix next 5 ingredients in a small bowl andsprinkle evenly over salmon.
Cover with foil.
*Non seafood eaters, substitute with canned chicken breast. May require longer cook time.
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Paleo October 2017 Week 2
Ingredient US Imperial
Canned/Packaged d Canned pineapple chunks 20 oz d Liquid smoke 3 tbsp
Dairy/Meat b Bacon slices 6a Beef brisket 4 lbb Boneless chicken breasts 6c Large shrimp (peeled and deveined) 2 lbsd Pork shoulder roast 5 lbe Salmon fillets 6
Frozen b Frozen broccoli 16 oz
Pantry Staples c Butter 4 tbsp d Chicken broth 1 cup c Crushed red pepper flakes (to taste) 1/2 tsp a Garlic powder 3 tsp e Ginger 1/4 tsp a Italian seasoning 3 tsp c Lemon juice 2 tbsp e Lime juice 2 tbsp c,d,e Minced garlic 1 1/2 tbsp d,e Olive oil 4 tbsp a,b,d,e Pepper 2 tbsp a,b,d,e Sea salt 5 tsp
Produce d Asparagus 2 bunch b Bell peppers 2e Cilantro 1 tsp b Red onion 1a,b,c,d,e Salad greens 30 cups b Sliced mushrooms 2 cups c Spaghetti squash 1a,e Sweet potatoes 12
Paleo October 2017 Week 3
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PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, KID FAVORITE, POULTRY
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Slow Cooked Savory Peppered Brisket - PGREEN SALAD AND SWEET POTATOES
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Pour ingredients of bag into slow cooker. Place
wrapped sweet potatoes around the brisket.
Cook on low for 8 hours.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
4 lb beef brisket
1 T garlic powder
1 T Italian seasoning
4 t pepper
2 t sea salt
6 sweet potatoes
ASSEMBLY DIRECTIONS
Combine rst 5 ingredients in a large zippered
bag. Zip to seal and toss to mix.
Wrap sweet potatoes individually in foil.
Baked Chicken with Bacon and Vegetables - PGREEN SALAD AND BROCCOLI
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
16 oz frozen broccoli
COOKING DIRECTIONS
Bake uncovered at 350 degrees for 35 minutes
or until chicken is cooked through.
Prepare broccoli according to package
directions.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 bell peppers
1 red onion
6 boneless chicken breasts
2 C sliced mushrooms
6 bacon slices
1/4 t sea salt
1/4 t pepper
ASSEMBLY DIRECTIONS
Clean and slice bell peppers.
Clean and quarter the onion.
Add all ingredients to a 9 x 13 baking dish
sprayed with non stick spray. Arrange bacon
over top of chicken and cover with plastic wrap
or foil.
Lemon Garlic Shrimp Over Spaghetti Squash - PGREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Place squash in slow cooker in the morning and
cook on low for 4 - 6 hours.
Scrape "spaghetti" out of the squash and divide
among plates.
Pour contents of bag into a medium sized
heated skillet.
Cook 4 - 6 minutes, stirring constantly, until
shrimp are pink and form a "C". Serve atop the
squash.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lbs large shrimp peeled and deveined
4 T butter
3 t minced garlic
2 T lemon juice
1/2 t crushed red pepper akes to taste
1 spaghetti squash
ASSEMBLY DIRECTIONS
Place all ingredients except squash in a large
zipper bag. Zip to seal and squish to coat.
Wrap spaghetti squash in foil.
*Non seafood eaters, substitute with cubed chicken breast or steak. May require longer cook time.
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Paleo October 2017 Week 3
PALEO
FREEZABLE ONCE ASSEMBLED, PORK, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, SEAFOOD, SKINNY
Slow Cooked Hawaiian Pork - PASPARAGUS AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Add contents of large bag to slow cooker and
cook on low for 8 hrs.
Last half-hour: Shred meat with a fork and let it
absorb the juice.
Saute asparagus in a medium skillet until crisp-
tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
5 lb pork shoulder roast
3 T liquid smoke
20 oz canned pineapple chunks
1 C chicken broth
2 t sea salt
1 t pepper
2 bunch asparagus
1 T olive oil
1 t minced garlic
ASSEMBLY DIRECTIONS
Add all ingredients except asparagus to a large
zipper bag. Zip to seal and squish to mix.
Trim woody ends from asparagus and discard.
Place asparagus spears in a medium zipper bag
with olive oil and minced garlic.
Salmon with Cilantro Lime Sauce - PSWEET POTATOES AND GREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Place sweet potatoes in slow cooker and cook
on low 6 - 8 hours.
Remove sh from bag and place on baking sheet
sprayed with non stick spray.
Broil at 500 degrees for 5 - 8 minutes or until
sh akes easily with fork.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 salmon llets
2 T lime juice
1 t minced garlic
3 T olive oil
1 t cilantro
1/4 t ginger
1/8 t sea salt
1/4 t pepper
6 sweet potatoes
ASSEMBLY DIRECTIONS
Add all ingredients except sweet potatoes to a
large zipper bag. Zip to seal and squish to mix.
Wrap sweet potatoes individually in foil.
*Non seafood eaters, substitute with chicken breast or steak. May require longer cook time.
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Paleo October 2017 Week 3
Ingredient US Imperial
Canned/Packaged e Canned diced fi -re roasted tomatoes 15 oz a Red wine 1 cup
Dairy/Meat a Beef roast 3 lbb Boneless chicken breasts 6e Italian sausage 2 lbc Pacific cod fillets 6d Pork chops 6
Frozen d Frozen butternut squash (cubed) 2 cups b Frozen cauliflower (or fresh if desired) 16 oz c Frozen sweet potato fries 16 oz
Pantry Staples b Arrowroot 3 tsp c Cajun seasoning 3 tsp b Coconut milk 1 cup c Coconut oil 3 tsp d Italian seasoning 3 tsp c Lemon juice 3 tsp d Olive oil 2 tbsp a,b,d,e Pepper 4 tsp a.b,c,d,e Sea salt 2 1/3 tbsp
Produce d Asparagus 2 bunch a,e Baby carrots 24 oz b Broccoli and cauliflower florets (fresh ) 16 oz e Fresh spinach 16 oz e Head cabbage 1 small b Mushrooms 3 cups a Salad greens 18 cups a Sweet potato 3a Yellow onion 1d Zucchini 1
Paleo October 2017 Week 4
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PALEO
5 INGREDIENTS, BEEF, FREEZABLE ONCE ASSEMBLED, SLOW COOKER
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, POULTRY
PALEO
5 INGREDIENTS, SEAFOOD, SKINNY
Slow Cooked Pot Roast with Red Wine Sauce - PGREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
1 C red wine6 C salad greens
COOKING DIRECTIONS
Add ingredients of bag along with red wine toyour slow cooker.
Cook on low for 8 hours.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
3 lb beef roast8 oz baby carrots1 yellow onion3 sweet potato4 t sea salt2 t pepper
ASSEMBLY DIRECTIONS
Clean and quarter onion and sweet potatoes.
Add all ingredients to a large zipper bag. Zip toseal and shake to mix.
Broccoli Mushroom Chicken Casserole - PMASHED CAULIFLOWER
INGREDIENTS NEEDED ON COOKING DAY
16 oz frozen cauli ower or fresh if desired
COOKING DIRECTIONS
Bake covered at 350 degrees for 35 - 45minutes or until chicken is cooked through.
Prepare cauli ower according to packagedirections and mash with a bit of coconut milk.Add salt and pepper to taste.
INGREDIENTS NEEDED FOR ASSEMBLY
6 boneless chicken breasts16 oz broccoli and cauli ower orets fresh3 C mushrooms1 C coconut milk1 T arrowroot1/2 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Add chicken to 9x13 baking dish sprayed withnon stick spray.
Pour broccoli and mushrooms over top ofchicken.
Mix last 4 ingredients in a small bowl and pourover everything. Cover with foil.
Cajun Pacific Cod - PGREEN SALAD AND SWEET POTATO FRIES
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens16 oz frozen sweet potato fries
COOKING DIRECTIONS
Remove sh from bag and place on baking sheetsprayed with non stick spray.
Broil at 500 degrees 2 minutes on each side oruntil sh akes easily with fork.
Prepare fries according to package directions.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
6 Paci c cod llets1 T Cajun seasoning1 T coconut oil1 T lemon juice1/2 t sea salt
ASSEMBLY DIRECTIONS
Add all ingredients to large zipper bag. Zip toseal and squish gently to coat.
*Non seafood eaters, substitute with chicken breasts or steak. May require longer cook time.
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Paleo October 2017 Week 4
PALEO
5 INGREDIENTS, FREEZABLE ONCE ASSEMBLED, PORK, SKINNY
PALEO
5 INGREDIENTS, PORK, SKINNY
Crispy Broiled Pork Chops and Vegetables - PGREEN SALAD
INGREDIENTS NEEDED ON COOKING DAY
6 C salad greens
COOKING DIRECTIONS
Pour contents of bag onto baking sheet sprayedwith non stick spray.
Broil at 500 degrees 3 - 4 minutes on each sideuntil pork chops are cooked through andvegetables are crisp-tender.
Serve with green salad.
INGREDIENTS NEEDED FOR ASSEMBLY
2 bunch asparagus6 pork chops2 C frozen butternut squash cubed1 zucchini2 T olive oil1 T Italian seasoning1 t sea salt1/2 t pepper
ASSEMBLY DIRECTIONS
Trim woody ends from asparagus and discard.
Clean and chop zucchini and asparagus intobite-sized chunks.
Add all ingredients to large zipper bag. Zip toseal and squish to coat.
Italian Sausage and Cabbage - P
INGREDIENTS NEEDED ON COOKING DAY
16 oz fresh spinach
COOKING DIRECTIONS
Pour ingredients of bag into a 4-quart stock pot.
Add 1 cup water and spinach.
Bring to boil. Reduce heat and simmer for 30minutes or until cabbage and carrots aretender.
INGREDIENTS NEEDED FOR ASSEMBLY
2 lb Italian sausage15 oz canned diced re-roasted tomatoes1 small head cabbage16 oz baby carrots1 t sea salt1 t pepper
ASSEMBLY DIRECTIONS
Cut sausage into bite-sized chunks.
Core and cut cabbage in half, then cut the halvesinto quarters.
Add all ingredients to a large zipper bag. Zip toseal and shake to mix.
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Paleo October 2017 Week 4