Lobster Pasta With Tomatoes and Basil

WBF recipel obster pasta.jpg

Ingredients:

1 pound cooked lobster meat, chopped into 1/2 inch pieces
10 oz brown rice lasagna noodles, sliced lengthwise
1 tablespoon olive oil
4 shallots, sliced
4 garlic cloves, minced
1/2 teaspoon red pepper flakes
2 cups fresh tomatoes, chopped
8 oz of vegetable broth
1 bunch of fresh basil, roughly chopped
salt and pepper to taste
**Pasta free options: With a mandoline or vegetable spiralizer, slice zucchini, squash, or large carrots to make grain-free noodles.

Instructions:

**Optional 1. If using fresh whole lobsters, prepare lobster by boiling them in water for 6 minutes. Cool and then remove meat.

  1. Bring a large pot of salted water to a boil and cook pasta according to directions.
  2. Meanwhile in a wide skillet, heat olive oil over medium-high heat and add in shallots. Cook for 1 minute until wilted. Next, add garlic, red pepper flakes, and tomatoes. Cook until garlic is fragrant, but not brown.
  3. Add half of vegetable broth to tomato mixture and lower heat to a simmer until reduced by half (for about 5 minutes).
  4. Add lobster and mix until well coated with tomato mixture. Cook for another minute.
  5. Add remaining broth and simmer until sauce has thickened to desired consistency. Stir occasionally.
  6. Once pasta is al dente, drain and slice lengthwise.
  7. Measure appropriate amount of lobster, tomato sauce, and pasta for your current MetPro meal phase.
  8. Add fresh basil and serve immediately.

Pan-Seared Skirt Steak with Chimichurri Sauce

For the Steak:

Sea Salt and Black Pepper
1 1/2 pounds skirt steak (cut it in half, crosswise)

For the Chimichurri Sauce:

1/2 cup red wine vinegar
3-4 garlic cloves, crushed
1 shallot, finely chopped
1 jalapeño, finely chopped
1/2 cup minced fresh cilantro
1/4 cup minced fresh flat-leaf parsley
2 tablespoons finely chopped fresh oregano
3/4 cup extra-virgin olive oil
salt and pepper to taste

Instructions:
Steak:
1. Lightly salt the steak and let it sit at room temperature for about 30 minutes. Using paper towels, pat dry and season a second time with salt and black pepper.
2. Set a lightly greased cast iron pan on the stovetop, and set to medium-high heat. Cook steak 3-4 minutes per side until meat is pleasantly charred and medium-rare.
3. Transfer steak to a carving board and let it rest for 5-10 minutes before slicing.
4. When you're ready to slice, find the direction of the grain (which way the muscle fibers are aligned), then slice across the grain rather than parallel with it. 
5. Serve with Chimichurri Sauce.

Chimichurri Sauce:
1. Combine all ingredients in a bowl and stir until well combined. Please note: the consistency will be soup-like.
Optional: Prepare your Chimichurri sauce ahead of time and marinate your skirt steak for at least 3 hours or overnight prior to cooking. Then, top reserve sauce over cooked meat.

MetPro Phase Notes: Make sure you are correctly proportioning the fat (olive oil and steak) for your specific meal phase.

Roasted Chili-Lime White Fish

Ingredients:
1 Teaspoon Paprika
1 Teaspoon Dried Parsley
1/2 Teaspoon Oregano
1/2 Teaspoon Chili Powder
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Cumin
1/4 Teaspoon Salt
1/4 Teaspoon Black Pepper
1/8 Teaspoon Cayenne Pepper
2 Tablespoons Extra Virgin Olive Oil (Divided)
2 White Fish Fillets
1 Tablespoon Unsalted Butter
2 Limes (Zest and Juice)

Instructions: 

  1. Mix all the spices in a small bowl
  2. Brush the fish with 1 Tablespoon of olive oil
  3. Rub spice mix on the fish
  4. Refrigerate the fish for 30 min - 1 day
  5. Pre Heat oven to 450
  6. Place fish on foil lined banking sheet and roast for 10-12 minutes
  7. In a sauce pan melt the butter and the remaining olive oil, lime zest and juice.
  8. Swirl the pan to mix
  9. Top the fish with the lime butter

* This is a meal for 2
*Best with Cod or Mahi Mahi
 

Cilantro-Lime Chicken With Avocado Salsa

Ingredients:
Chicken:
4 (6oz) boneless skinless chicken breast halves
1 Tbsp lime zest
1/3 cup fresh lime juice
1/4 cup olive oil + more for brushing the grill
1/3 cup chopped cilantro
3 cloves minced garlic
salt and black pepper

Salsa:
1 1/2 medium avocados: diced
2 roma tomatoes: chopped
1/2 cup red onion: chopped
1 clove garlic: minced
1 Tbsp fresh lime juice

Directions:

  1. Place chicken on a cutting board and cover with a sheet of plastic wrap
  2. Pound out thicker parts of chicken for even thickness
  3. Transfer chicken to a gallon size ziplock bag
  4. In a mixing bowl whisk together: lime zest, lime juice, olive oil, cilantro, 3 cloves of garlic and salt/pepper to taste
  5. Pour marinade mix over chicken in the bag
  6. seal bag and press out air (rest in refrigerator for 2-4 hrs) move chicken around a few times to ensure even marinating
  7. Preheat grill over medium-high heat and brush grill grates lightly with olive oil.
  8. Grill chicken: Internal temp 160-165 (about 4 minutes per side)
    Meanwhile.... 
  9. In a mixing bowl mix together: avocado, tomato, onion, garlic and lime.
  10. Spoon mixture over chicken and garnish with cilantro

Quinoa Black Bean Tacos

Ingredients:
Quinoa and black bean filling:
1 Tbl olive oil
1 cup red onion: chopped
2 garlic cloves: minced
3 Tbl tomato paste
1 tsp ground cumin
1/2 tsp chili powder
1/2 cup uncooked quinoa (rinsed)
1 cup vegetable broth
1 14oz can black beans
Salt to taste
Pepper to taste

Avocado Sauce:
1 large avocado: cut into strips
1-2 juiced limes
1 jalapeno deseeded and membranes removed: chopped
1 handful of fresh cilantro
1/2 tsp salt

6-8 small round corn tortillas
1 1/2 cups chopped romaine lettuce

Instructions: 
 

  1. Filling: Warm olive oil in medium size pot over medium heat
  2. Saute onion, garlic and dash of salt for 4-5 minutes
  3. Add tomato paste, cumin and chili powder and saute for another minute
  4. Add the rinsed quinoa and 1 cup broth
  5. Bring to a gentle boil then cover the pot / reduce heat and let simmer for 15 minutes
  6. Remove the quinoa from heat and let it rest for 5 minutes then fluff with fork
  7. Stir in the drained black beans and add salt and pepper to taste
  8. Cover and set aside for a few minutes to warm up beans
  9. Avocado Sauce: Combine avocado, lime juice, jalapeno, cilantro and salt into a food processor / blender
  10. Heat up the tortillas and assemble the tacos

* Be sure to portion out the quinoa and black beans... This might only work on higher phases, make sure to measure accordingly.