Tag: deli

10 minute marinated-pickled beef flank steak in instant pot
10 minute marinated-pickled beef flank steak in the instant pot, with video recipe below. Now, go buy some steak! This mouthwatering medium-rare meat will taste like pickled deli that has been marinating in brine. Realistically, a few simple paleo/gluten-free, and SCD legal ingredients were used:

1/2 onion, 1 lb premium angus flank steak, apple cider vinegar, salt, pepper, honey, 3 bay leaves.
1. Five minutes of onion sauteed, plus ten minutes cooking time.
2. I do not apologize for chewing in your ears!
Nutrition Facts for Angus Beef Flank:

Angus beef flank steak 4 oz 24 protein 0 Carbs 10 fat 200 calories

After cooking it, I was able to divide this one pound steak into three portions. I ate 1/3 fresh, and I cut the leftovers into thin strips. I will eat the strips tomorrow as cold deli, and try some inside a lettuce wrap.
December 30, 2017
Pastrami Stuffed Delicata Squash
Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals. This squash bakes very quickly in the oven.

Ingredients:
- 1 Delicata Squash
- 4 slices pastrami deli, 4 ounces )
- 1 ounce fresh spinach leaves
- 1 shallot, about 1 ounce
- ½ fresh red grapefruit, peeled
- 2 tablespoons of your favorite salsa )
Directions:

Scrub squash skin well, or peel if you’d like.

Cut squash in half lengthwise and scoop out seeds.

Place face down in a shallow pan. Cover with aluminum foil and bake on 450 for 15 minutes.

In food processor, combine other ingredients and pulse until chopped. Scoop into squash halves, forming high mounds with leftover mixture.

Cover pan and return to oven for 20 more minutes. Allow to cool before cutting in half and dividing into four portions. Otherwise, the filling will spill out. Reheat and serve. Refrigerates for up to one week in airtight container.

Yields: 4 portions, about 3 ounces each, 8g protein, 105 calories
November 30, 2014
“The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories
This sandwich relies on two slices of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories. If you had RNY gastric bypass, then you should eat only half of the sandwich, and reserve the second half for the next day. It will tastes nearly as fresh the next day. The lettuce is important, because it provides a watery and crunchy tool for chewing the deli.

Ingredients:
- 2 slices of Cornmeal Cheddar Sandwich Bread (30g,374c)
- 2 ounces deli meat, or 2 thick slices (10g,90c)
- 2 teaspoons fat thousand island dressing (60c)
- 1/2 lettuce leaf
Directions:

Insert bread slices into toaster. Toast until sizzling. This is important, because you want the bread to be crispy and not spongy. Spread dressing on both slices.

Layer with meat and lettuce. Cut in half, and refrigerate one half for another meal.

Total sandwich: 40 grams protein, 524 calories. Suggested serving, half sandwich, totals to 20 grams protein, 262 calories.
November 14, 2014
Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories
In this recipe, I replaced the cabbage and carrots with a package of broccoli slaw. You can find broccoli slaw in most supermarkets in the vegetable isle near the salad mixes. The meat will only taste as good as the quality of your deli purchase.

Ingredients:
- 1 package Broccoli Slaw
- 1 Package Pastrami, 7 ounces
- 1 Package Eggroll Wrappers
- 1 teaspoon chopped Ginger
- 2 Tablespoons Olive Oil
- 1 Tablespoons Teriyaki
- ½ teaspoon Mustard
- 1 teaspoon salt
- ½ teaspoon white pepper
Directions:

Stir-fry the broccoli slaw with the oil, salt, and pepper. In the meantime, chop the pastrami into tiny bits. Add to the almost-soft vegetables, along with the ginger. In the last five minutes of cooking, add the mustard and teriyaki. Check one strand of broccoli to make sure you can chew it well before considering the mixture cooked to your liking.

Measure about three heaping tablespoons into a 2 ounce measuring cup, and use it to fill one egg-roll wrapper.

Roll up the wrapper as per the directions on the package. Freeze the unbaked rolls and bake as needed.

Spray with oil spray on parchment paper and over wrapper, and bake on 350 for 20 minutes.

Yields: 12 eggrolls with ⅛ cup mixture in each. Serving Suggestion: 2 eggrolls, 12 grams protein, 214 calories
November 3, 2014
Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats
The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead. The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite. These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass. Read more about tricking your body with necessary carbs and fats for post-op.

Ingredients:
- 10 slices roast beef deli (50g, 300g)
- ¼ rutabaga, or 100 grams (1.1g,38c)
- ½ sweet potato (1g, 56c)
- 1 small apple (.3g,58c)
- 1 medium orange (.9g,45c)
- 3 eggs (18g, 210c)
- 4 ounces fine cornmeal (8g,355c)
- 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
- 2 tablespoons lemon juice
- 3 tablespoons olive oil (360c)
- 1 teaspoon salt
- ½ teaspoon black pepper
Directions:
- Preheat oven to 425.
- Peel and finely shred the rutabaga, apple, and sweet potato.
- Peel and quarter the orange by hand.
- Add all ingredients into food processor and mix until roast beef is chopped.
- In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
- Place a heaping teaspoon of mixture into each cup. Evenly divide the mixture and juices between the entire pan. With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
- Bake at 425 for 30 minutes.
- Remove pan from oven and lightly spray all the cups with oil spray.
- Return to oven to finish baking for 15 more minutes.
- Allow to cool, and divide into 2 ounce portions, 3 mini bites.
Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories
October 14, 2014
Egg and Meat Muffin Cups, 14 grams protein, 129 calories
3 minim muffins with 1 ounce topping

If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy. It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin. Enjoy it fresh and warm, cold, or room temperature at work. The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing. You won’t even miss your bagel.

If you are lactose-intolerant, just

Ingredients:
- 6 eggs (36g,420c)
- ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
- 4 ounces deli or cooked corned beef (24g, 160c)
- ¼ cup salsa (20c)
- 1 green pepper (1.8g, 40c)
- ½ Large onion (1g, 20c)
- 1 teaspoon salt
- ¾ teaspoon black pepper
Topping: Skip if you are lactose intolerant.
- 1 ounce greek yogurt
- ½ teaspoon Simply Organic Greek Yogurt Dip Mix, Mediterranean Herb powder
Note: with ¾ teaspoons black pepper, this will be very savory. You can use ½ teaspoon instead if you like your food mildly spicy.

Directions:
- Mix topping ingredients and place in refrigerator to set.
- preheat oven to 350.
- Chop everything in food processor and pour into muffin pan.
- For a larger muffin pan, pour 2 ounces per cup. The cups should be ¾ full.
- For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
- Bake @ 350 for 30 minutes.
- Remove from pan and allow to cool.
- Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
- Store each muffin in a GladWare Mini Round Food Storage Containers.
- Store in refrigerator, and take to work the next day. Can be eaten at room temperature.
Yields:
- 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
- Greek Yogurt topping: 3 grams protein, 15 calories
- Total meal of muffin with topping: 14 grams protein, 129 calories
October 11, 2014