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    RFL Week 1 Dinners

    Uploaded by

    Morris Trucking
    This document provides recipes for 7 dinners as part of the Speed Keto RFL Program. The dinners include meatloaf, salmon, skirt steak, turkey sandwiches, chicken legs, beef and broccoli, and tuna sushi. Most recipes serve a family and can be prepared in under 30 minutes with common ingredients like meat, fish, vegetables and seasonings.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    RFL Week 1 Dinners

    Uploaded by

    Morris Trucking
    141 views10 pages
    This document provides recipes for 7 dinners as part of the Speed Keto RFL Program. The dinners include meatloaf, salmon, skirt steak, turkey sandwiches, chicken legs, beef and broccoli, and tuna sushi. Most recipes serve a family and can be prepared in under 30 minutes with common ingredients like meat, fish, vegetables and seasonings.

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    RFL week 1 dinners

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    This document provides recipes for 7 dinners as part of the Speed Keto RFL Program. The dinners include meatloaf, salmon, skirt steak, turkey sandwiches, chicken legs, beef and broccoli, and tuna sushi. Most recipes serve a family and can be prepared in under 30 minutes with common ingredients like meat, fish, vegetables and seasonings.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    141 views10 pages

    RFL Week 1 Dinners

    Uploaded by

    Morris Trucking
    This document provides recipes for 7 dinners as part of the Speed Keto RFL Program. The dinners include meatloaf, salmon, skirt steak, turkey sandwiches, chicken legs, beef and broccoli, and tuna sushi. Most recipes serve a family and can be prepared in under 30 minutes with common ingredients like meat, fish, vegetables and seasonings.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 10

    Speed Keto RFL Program Dinners

    All dinner recipes designed to serve a family.


    You can freely exchange lunches and dinners.
    Remember to add vegetables as taught in the units.
    Choose One:
    Harlan Kilstein’s Meatloaf

    This will serve a family. Cut it in half and you’ll have 4 meals.
    1/2 cup ketchup
    2 tbs apple cider vinegar
    2 tbs extra virgin olive oil
    1 small red onion finely chopped
    2 pounds ground beef
    2 eggs
    2 tbs white horseradish ground
    2 tbs kosher salt
    1/4 Tsp black pepper dry
    1 Tsp mustard dry
    1/4 cup ketchup
    Mix all ingredients together reserving ¼ cup ketchup.
    Place in loaf pan. Top with remaining ketchup.
    Bake at 350
    Sesame Crusted Salmon

    4 oz salmon fillet per person


    1 cup mixed white and black sesame seed
    pinch of pink Himalayan salt
    pinch of black pepper
    1/2 cup Extra virgin olive oil
    1/2 cup Wheat Free Tamari Sauce
    1/2 cup mustard
    6 Tbsp lime juice
    Pour extra virgin olive oil in pan.
    Mix remaining ingredients together and coat the salmon.
    Over low heat cook the salmon on both sides for 8 minutes or until the level of
    done you prefer.
    Grilled Skirt Steak for Two

    ½ lb skirt steak
    black pepper
    rosemary
    2 Tbsp Extra virgin olive oil
    6 garlic cloves crushed
    Place all ingredients in a plastic bag and marinate for a few
    hours or overnight.
    Grill for 3 minutes on each side.
    Turkey Sandwiches on Club for One

    4 large pieces romaine lettuce


    1 Tbsp approved mayonnaise
    4 oz deli turkey (with no sugar).
    1 slice red onion
    2 turkey bacon strips cooked and cut in half
    1/2 red pepper cut into slivers

    parchment paper for wrapping


    Rinse the romaine and pat dry.
    Remove the hard stems and ribs and layer the romaine across the parchment
    paper.
    Drizzle mayonnaise over the romaine and layer the turkey in the middle.
    Top with pepper slices, red onion, Turkey bacon.
    Carefully wrap the sandwich tightly, using the parchment paper to hold it
    together as you go.
    Tuck in the sides when you get to the end.
    Slice the wrap in half through the parchment paper and enjoy.
    Mustard Lemon Chicken Legs

    3 4 oz chicken legs
    2 Tbsp Extra Virgin Olive Oil
    2 Tbsp mustard
    1 Tbsp lemon juice
    1 tsp paprika
    Preheat oven to 400 degrees.
    Put the chicken pieces skin side up in a dish for the oven.
    Mix all the other ingredients in a bowl and season to taste.
    Brush this mix on to each piece of chicken.
    Bake in the oven for 30 minutes, removing halfway and flipping to coat the other
    side in sauce.
    Serve warm for best results.
    Beef and Broccoli

    2 Tlbs extra virgin olive oil.


    1 small red onion
    1 small ginger piece minced
    1 Lb beef sliced
    4 cups broccoli florets
    1/4 cup tamari sauce wheat free
    1 clove garlic minced

    1. In a wok or frying pan add two tablespoons of extra virgin olive oil.
    2. Cook over a medium heat. This cooks fast!
    3. Cut up one small red onion and add to the pan.
    4. Mince 1 small piece of ginger and add to the pan.
    5. Mince 1 clove of garlic and add to the pan.
    6. Add one pound of sliced beef. (Sometimes they have it labeled pepper steak
    but any thin cut beef works).
    7. Let brown for a few moments and stir.
    8. Add 4 cups of broccoli florets to the mixture.
    9. Add 1/4 cup wheat free tamari sauce
    10. Cook the broccoli to taste. My family is very picky. They want it in between
    raw and completely cooked. Watch the broccoli turn a deeper green.
    11. Serve over riced cauliflower.
    12. Pour the extra sauce on the cauliflower.
    Spicy Tuna Sushi

    Spicy Tuna Mix:


    4 oz Sushi grade fresh tuna chopped into small bits
    2 Scallions chopped very thin
    1/8 Tsp black pepper
    1/2 Tsp cayenne pepper
    1 Tsp Wheat Free Tamari sauce
    1/2 Tsp extra virgin oil
    1 Small cucumber sliced into very thin strips
    ½ cup Alfalfa sprouts
    Sheets of Nori Seaweed
    Cauliflower Rice:
    10 oz Cauliflower rice
    1/2 Tsp extra virgin olive oil
    1/2 Tsp Apple cider vinegar
    1/8 Tbsp Pink Himalayan salt
    Spicy Mayo Dip:
    1/4 Cup approved mayo
    1/4 Tsp Cayenne pepper
    1 Tsp freshly squeezed lime juice
    Using a food processor rice the cauliflower into rice sized pieces
    by turning on and off quickly (check your local supermarket to
    see the availability of Cauliflower Rice in the freezer section)
    Sauté Cauliflower rice in a pan with the oil, vinegar and salt
    between 5-10 minutes until water is absorbed
    Place in refrigerator to cool for 30 minutes
    Put a nori sheet down on a bamboo roller sheet which should
    be covered with plastic wrap to prevent sticking
    Spread a very thin layer of cauliflower rice evenly over the
    entire nori sheet leaving a little less than an inch of space along
    the top of nori sheet
    Place Spicy tuna mixture in a row across
    Put a few pieces cucumber strips on top of the tuna mix
    Start to roll sushi tightly using bamboo roller sheet, starting at
    the bottom end
    Serve with a small dipping bowl on the side using the spicy
    mayo recipe above
    Rolled Steak with Vegetables
    4 oz pepper steak
    1/2 large red pepper sliced thin
    1 zucchini sliced thin
    Toothpicks

    MARINADE
    1/3 cup extra virgin olive oil
    1 Tbsp dry red wine
    2 Tbsp lemon juice
    3 tsp garlic minced
    1 tsp Pink Himalayan Salt
    1 tsp black pepper
    Mix all the marinade ingredients and coat the steaks in any dish or Ziploc bag.
    Let marinate for at least 4 hours.
    Preheat oven to 400 and prepare two baking pans or dishes.
    Stuff each steak by putting in about 4-6 strips of mixed zucchini and pepper and
    rolling up tightly. Hold shut with toothpick.
    Broil on lowest oven rack for 10 minutes.

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