Cookbook

Batch Spiced Lamb Meatballs for the Freezer

Mediterranean · 45 min · lamb · dairy-free, keto, low-carb

Ingredients & steps ↓

• 2 lb ground lamb
• 1, grated yellow onion
• 4, minced garlic cloves
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1/2 tsp ground cinnamon
• 1/3 cup, chopped fresh parsley
• 1/2 cup dried breadcrumbs
• 2 tbsp extra-virgin olive oil

1. Preheat the oven to 400F and line two baking sheets with parchment.
2. Combine the lamb, grated onion, garlic, cumin, coriander, cinnamon, parsley, breadcrumbs, and salt until just mixed.
3. Roll the mixture into about 32 evenly sized meatballs.
4. Arrange on the sheets, brush with olive oil, and bake for 20 to 25 minutes until browned and cooked through to 160F.
5. Cool completely, then portion into containers for the fridge or freeze in flat bags for later meals.

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Batch Tex-Mex Beef Chili

Tex-mex · 85 min · beef · gluten-free, dairy-free, high-protein

Ingredients & steps ↓

• 2 lb Ground beef (85/15)
• 2 cans (15 oz each), rinsed Canned pinto beans
• 2 cans (14.5 oz each) Canned diced tomatoes
• 3 tbsp Tomato paste
• 2, diced Yellow onion
• 4 cloves, minced Garlic
• 3 tbsp Chili powder
• 1 tbsp Ground cumin
• 2 cups Beef broth
• 2 tbsp Olive oil

1. Heat olive oil in a large Dutch oven over medium-high. Brown the ground beef, breaking it up, about 8 minutes until no pink remains, then drain excess fat.
2. Add onion and cook until soft, about 5 minutes, then stir in garlic, chili powder, and cumin and cook 1 minute until fragrant.
3. Stir in tomato paste and cook 1 minute, then add diced tomatoes, beans, and beef broth.
4. Bring to a simmer, then reduce heat to low and cook uncovered, stirring occasionally, for 45 minutes.
5. Season with salt to taste and simmer 5 more minutes to thicken.
6. Cool completely before portioning into containers.

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Batch Vegetable Doenjang Jjigae

Korean · 50 min · tofu · vegetarian, vegan, gluten-free, dairy-free, low-carb

Ingredients & steps ↓

• 5 tbsp doenjang soybean paste
• 1 block firm tofu, cubed
• 1 zucchini, diced
• 1 potato, diced
• 1 onion, diced
• 1.5 cups shiitake mushrooms, sliced
• 6 cups kelp stock
• 1 tbsp gochugaru chili flakes
• 4 cloves garlic cloves, minced
• 3 stalks green onions

1. Bring the kelp stock to a boil in a large pot.
2. Whisk in the doenjang until fully dissolved.
3. Add potato, onion, and mushrooms and simmer 12 minutes until the potato softens.
4. Add zucchini, garlic, and gochugaru and simmer 6 minutes.
5. Gently add the tofu and warm through 4 minutes.
6. Stir in green onions, then cool and portion into containers.

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Batch West African Vegan Peanut Stew

African · 60 min · beans · vegetarian, vegan, gluten-free

Ingredients & steps ↓

• 1 cup natural peanut butter
• 3 large sweet potato
• 2 cups canned crushed tomatoes
• 2 yellow onion
• 2 inch piece fresh ginger
• 1 bunch kale
• 2 cans canned chickpeas
• 6 cups vegetable broth
• 3 tbsp vegetable oil

1. Soften chopped onions and grated ginger in oil over medium 6 minutes.
2. Add tomatoes and cook 4 minutes, then whisk the peanut butter into the broth and pour it in.
3. Add cubed sweet potatoes and chickpeas, bring to a simmer, and cook 25 minutes until the potatoes are tender.
4. Stir in chopped kale and cook 5 minutes until wilted.
5. Season with salt and reduce to a thick, spoon-coating stew.
6. Cool and portion; freezes well up to 3 months over rice.

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Bean And Cheese Enchiladas With Red Sauce And Rice

American · 45 min · beans · vegetarian, high-protein

Ingredients & steps ↓

• 12 corn tortillas
• two 16 oz cans refried beans
• 15 oz can black beans, rinsed
• 3 cups sharp cheddar, shredded
• two 10 oz cans red enchilada sauce
• 1 cup dry long-grain white rice
• 1 small, diced yellow onion
• 2 tbsp canola oil
• 1/2 cup sour cream
• 1 tbsp total cumin, chili powder and salt

1. Cook the rice in 2 cups salted water, covered, for 18 minutes until the grains are tender and the water has been absorbed; keep it covered off heat.
2. Soften the onion in the oil over medium heat for 5 minutes until translucent, then stir in the refried beans, black beans, cumin and chili powder.
3. Warm the tortillas in a dry skillet a few seconds per side so they turn pliable and stop cracking when rolled.
4. Spread a thin layer of enchilada sauce in a 9x13 dish, then fill each tortilla with the bean mixture and a pinch of cheddar and roll it seam side down.
5. Pour the remaining sauce over the top, scatter with the rest of the cheddar, and bake at 400F for 20 minutes until the sauce bubbles at the edges and the cheese browns in spots.
6. Rest 5 minutes so the filling sets, then serve with the rice and a spoonful of sour cream.

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Beef And Barley Soup With Crusty Bread

American · 70 min · beef · high-protein

Ingredients & steps ↓

• 14 oz beef chuck, cut in 1/2-inch cubes
• 3/4 cup pearl barley
• 3 medium carrots, sliced
• 3 ribs celery, sliced
• 1 large yellow onion, diced
• 7 oz cremini mushrooms, quartered
• 8 cups beef broth
• 1 3/4 tbsp olive oil
• 1/4 cup tomato paste
• 8 oz crusty country bread
• 1 1/2 tbsp butter
• 1 tsp each bay leaf, thyme, salt, pepper

1. Pat the beef dry, season it, and brown it in the oil over medium-high in a heavy pot, 6 minutes, working in two batches so the cubes sear rather than steam.
2. Add the onion, carrots, celery, and mushrooms and cook 6 minutes until the mushrooms release their water and it evaporates.
3. Stir in the tomato paste and cook 2 minutes, until it darkens to brick red and coats the vegetables.
4. Pour in the broth, scraping the bottom clean, add the barley, bay leaf, and thyme, and bring to a boil.
5. Reduce to a bare simmer, cover partly, and cook 45 minutes, until the barley is plump and tender and the beef pulls apart under a fork.
6. Taste and correct the salt; the barley absorbs a surprising amount.
7. Toast the bread, butter it, and serve alongside for dunking.

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Beef And Vegetable Soup With Saltine Crackers

American · 50 min · beef · dairy-free, high-protein

Ingredients & steps ↓

• 1 lb, cut small beef chuck stew meat
• 2 medium, diced russet potatoes
• 3, sliced carrots
• 1 1/2 cups frozen corn
• 1 cup frozen peas
• 14.5 oz can diced tomatoes
• 1 large, chopped yellow onion
• 3 ribs, sliced celery
• 4 cups beef broth
• 2 tbsp canola oil
• 1 1/2 sleeves saltine crackers
• 1 tbsp total salt, pepper, bay leaf and thyme

1. Pat the beef dry, salt it, and brown it hard in the oil for 6 minutes until the pieces have a dark crust on at least two sides.
2. Add the onion, carrot and celery and cook 5 minutes until the onion is translucent and the pan bottom is sticky with browned juices.
3. Pour in the broth and tomatoes, scraping the bottom clean, add the bay and thyme, and simmer covered for 20 minutes.
4. Add the potatoes and simmer 12 minutes more until a fork goes into a cube with no resistance and the beef pulls apart easily.
5. Stir in the corn and peas and cook 3 minutes until they are bright and heated through.
6. Taste and salt hard, pull the bay leaf, and serve with a stack of saltines for crumbling in.

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Beef Barbacoa Prep

Mexican · 90 min · beef · gluten-free, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 3.5 lb beef chuck roast
• 4 guajillo chiles
• 3 chipotle peppers in adobo
• 1 white onion
• 6 garlic cloves
• 1/4 cup apple cider vinegar
• 1 tbsp ground cumin
• 1 tbsp dried Mexican oregano
• 3 bay leaves
• 1.5 cups beef broth

1. Toast and soak the guajillo chiles in hot water for 10 minutes.
2. Blend the chiles with chipotles, onion, garlic, vinegar, cumin, oregano, and broth into a smooth sauce.
3. Cut the chuck into large chunks, season with salt, and sear in a hot pot for 4 minutes per side.
4. Pour the sauce over the beef, add the bay leaves, and bring to a simmer.
5. Cover and cook at high pressure for 55 minutes (or braise at 325 F for 3.5 hours) until fork-tender.
6. Shred the beef in its juices, then cool and portion for the week.

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Beef Bibimbap

Korean · 40 min · beef · dairy-free

Ingredients & steps ↓

• 3/4 lb ground beef
• 3 cups steamed short-grain rice
• 4 cups spinach
• 1 carrot, julienned
• 1 cup shiitake mushrooms, sliced
• 2 cups bean sprouts
• 4 eggs
• 4 tbsp gochujang
• 3 tbsp toasted sesame oil
• 2 tbsp soy sauce

1. Season beef with soy sauce and a little sesame oil and brown in a skillet 6 minutes.
2. Blanch spinach and bean sprouts separately 1 minute each, then squeeze and season with sesame oil and salt.
3. Saute carrot and shiitake separately 3 minutes each until tender.
4. Fry the eggs sunny-side up with runny yolks.
5. Divide rice among bowls and arrange beef and vegetables in sections on top.
6. Crown each with a fried egg and a spoon of gochujang; mix at the table.

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Beef Bulgogi

Korean · 35 min · beef · dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1.5 lb thinly sliced ribeye beef
• 5 tbsp soy sauce
• 2 tbsp brown sugar
• 1/2 pear Asian pear, grated
• 4 cloves garlic cloves, minced
• 1 tbsp toasted sesame oil
• 1 medium yellow onion, sliced
• 3 stalks green onions
• 1 tbsp toasted sesame seeds

1. Whisk soy sauce, brown sugar, grated pear, garlic, and sesame oil into a marinade.
2. Toss the sliced beef and onion in the marinade and rest 15 minutes at room temperature.
3. Heat a large skillet or wok over high heat until smoking, about 2 minutes.
4. Add beef in a single layer in batches, searing 2-3 minutes per batch so it browns rather than steams.
5. Return all beef to the pan, add green onions, and toss 1 minute until the sauce glazes.
6. Finish with sesame seeds and serve with steamed short-grain rice.

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Beef Burrito Bowls With Rice, Beans And Cheddar

American · 25 min · beef · high-protein

Ingredients & steps ↓

• 1 1/2 lb lean ground beef
• 4 cups cooked microwave white rice
• 2 cans (15 oz), drained canned black beans
• 1 3/4 cups sharp cheddar, shredded
• 1 cup salsa
• 1/2 cup sour cream
• 1 1/3 cups frozen corn
• 3 cups, shredded romaine lettuce
• 1 small, diced avocado
• 1, cut in wedges lime
• 2 tsp each chili powder, cumin, oregano and salt

1. Brown the beef in a dry skillet over medium-high for 8 minutes, pressing it flat and turning it in slabs so it develops crust instead of stewing in its own liquid, then drain the fat.
2. Add the chili powder, cumin, oregano and salt with a splash of water and cook 2 minutes until the spices coat every crumb of meat.
3. Warm the rice with a squeeze of lime, and heat the beans and corn together in a small pan for 3 minutes.
4. Build four bowls in layers - rice, beans and corn, beef, cheddar - then top with lettuce, salsa, sour cream and avocado so the cold ingredients sit on the hot ones rather than wilting under them.

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Beef Chow Fun

Chinese · 30 min · beef · dairy-free

Ingredients & steps ↓

• 1 lb fresh wide rice noodles (ho fun)
• 8 oz flank steak, thinly sliced
• 2 cups bean sprouts
• 4, cut into 2-inch lengths scallions
• 1/2, sliced yellow onion
• 1.5 tbsp dark soy sauce
• 1.5 tbsp light soy sauce
• 1 tbsp cornstarch
• 3 tbsp neutral oil
• 1 tbsp Shaoxing wine

1. Velvet the beef by tossing with cornstarch, 1 tbsp light soy, and a splash of water; rest 15 minutes.
2. Gently separate the rice noodles by hand so they do not tear.
3. Sear the beef in 2 tbsp oil in a screaming-hot wok for 1 minute until just browned, then remove.
4. Add remaining oil, onion, and scallion whites and stir-fry 1 minute.
5. Add the noodles and both soy sauces, tossing gently over high heat for 2 minutes so they char without breaking.
6. Return the beef, add bean sprouts and Shaoxing wine, and toss 1 minute until sprouts just wilt.

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Beef Kofta Wraps

Mediterranean · 30 min · beef · high-protein

Ingredients & steps ↓

• 1.25 lb ground beef, 80/20
• 1/2 small yellow onion, grated
• 3 cloves garlic, minced
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 6 pita or flatbread
• 1 cup Greek yogurt
• 1 lemon, juiced
• 1 cucumber, sliced
• 2 tomato, sliced
• 1 tsp kosher salt

1. Mix beef with grated onion (squeeze out liquid first), garlic, spices, half the herbs, salt. Shape into 12 oblong koftas around skewers or just patties.
2. Heat a heavy skillet (cast iron is great) over medium-high. Cook koftas 3 min per side until charred and cooked through.
3. Mix yogurt + lemon juice + remaining herbs for a quick sauce.
4. Warm pita. Wrap with kofta, yogurt sauce, cucumber, tomato.

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Beef Meatballs with Zucchini

· 45 min · beef · low-carb, high-protein

Ingredients & steps ↓

• 1 lb ground beef (85% lean)
• 1 lb zucchini
• 1 cup marinara sauce, no added sugar
• 1/4 cup parmesan cheese, grated
• 1 large egg
• 1/4 cup almond flour
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

1. Heat the oven to 400°F for 10 minutes, until preheated.
2. In a large bowl, mix the ground beef, egg, almond flour, Parmesan, Italian seasoning, garlic powder, salt, and pepper with clean hands until just combined; stop once no dry patches remain so the meatballs stay tender.
3. Roll the mixture into 12 meatballs about 1 1/2 inches wide and set them on a rimmed baking sheet.
4. Bake the meatballs at 400°F for 18-22 minutes, until browned and the centers reach 160°F.
5. While the meatballs bake, cut the zucchini into 1/2-inch half-moons.
6. Heat olive oil in a large skillet over medium heat for 1 minute, until it shimmers, then add the zucchini.
7. Cook the zucchini for 6-8 minutes, stirring every 2 minutes, until lightly browned and tender but not mushy.
8. Warm the marinara in a small saucepan over low heat for 5 minutes, stirring occasionally, until steaming but not bubbling hard.
9. Serve the meatballs and zucchini with warm marinara spooned over the top.

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Beef Meatloaf with Green Beans

· 75 min · beef · low-carb, high-protein

Ingredients & steps ↓

• 1 lb Lean ground beef
• 1 large Egg
• 1/2 cup Plain breadcrumbs
• 1/4 cup Milk
• 1/2 medium Yellow onion, finely diced
• 1/4 cup, divided Ketchup
• 1 tsp Worcestershire sauce
• 1/2 tsp Garlic powder
• 3/4 tsp Kosher salt
• 1/4 tsp Black pepper
• 12 oz Green beans, trimmed
• 1 tbsp Olive oil

1. Heat the oven to 350°F for about 10 minutes; set a rimmed baking sheet nearby.
2. In a large bowl, stir the egg, breadcrumbs, milk, diced onion, Worcestershire sauce, garlic powder, salt, and pepper until evenly combined.
3. Add the ground beef and 2 tablespoons of ketchup, then gently mix with clean hands just until the ingredients are distributed; overmixing can make meatloaf dense.
4. Shape the mixture into a loaf about 8 inches long on the baking sheet, then spread the remaining ketchup over the top.
5. Bake at 350°F for 45-55 minutes, until the center reaches 160°F on an instant-read thermometer and the top is set.
6. While the meatloaf bakes, toss the green beans with olive oil on a second baking sheet and roast at 425°F for 15-18 minutes, turning once, until tender with lightly browned spots. Use a separate oven rack; if that temperature is inconvenient, cook the beans in a skillet over medium heat for 8-10 minutes with 2 tablespoons water.
7. Rest the meatloaf for 10 minutes so it slices without crumbling, then serve with the green beans.

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Beef Meatloaf with Mashed Potatoes

· 70 min · beef · high-protein

Ingredients & steps ↓

• 1 lb lean ground beef
• 1 large egg
• ⅓ cup plain breadcrumbs
• ¼ cup milk
• ½ medium yellow onion, finely grated
• 3 tbsp ketchup
• 1 tsp Worcestershire sauce
• ¾ tsp kosher salt
• ¼ tsp black pepper
• 1½ lb russet potatoes, peeled and cut into 1-inch pieces
• 2 tbsp butter
• ⅓ cup milk, for mashing
• 1 cup frozen peas

1. Heat the oven to 375°F for about 10 minutes, and set a large pot of water on the stove for the potatoes.
2. Put the potato pieces in the pot, cover them with cold water by about 1 inch, and bring to a boil over high heat; the cold start helps them cook evenly.
3. While the water heats, gently mix the ground beef, egg, breadcrumbs, ¼ cup milk, grated onion, Worcestershire, salt, and pepper in a bowl just until combined; overmixing can make meatloaf dense.
4. Shape the beef mixture into a loaf about 8 inches long on a rimmed baking sheet, then spread the ketchup over the top in a thin layer.
5. Bake at 375°F for 45–55 minutes, until the center reads 160°F and the top is set; if it browns too quickly, loosely cover it with foil.
6. When the potatoes are boiling, reduce the heat to medium and simmer for 15–18 minutes, until a fork slides through the largest piece easily.
7. Drain the potatoes carefully, return them to the warm pot, then mash with the butter and ⅓ cup milk until creamy; add a splash more milk if they seem stiff.
8. Microwave the peas according to the package, usually 3–4 minutes, until hot throughout, and serve with the sliced meatloaf and mashed potatoes.
9. Let the meatloaf rest for 5 minutes before slicing so it holds together instead of crumbling.

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Beef Stroganoff Over Buttered Egg Noodles

American · 40 min · beef · high-protein

Ingredients & steps ↓

• 2 lb top sirloin steak
• 16 oz cremini mushrooms
• 1 large yellow onion
• 14 oz wide egg noodles
• 4 tbsp salted butter
• 1/4 cup all-purpose flour
• 2 cups beef broth
• 1 cup sour cream
• 1 tbsp Dijon mustard
• 1 tbsp Worcestershire sauce
• 3 garlic cloves
• 1 tsp black pepper
• 3 tbsp chopped fresh parsley

1. Freeze the steak for 15 minutes, then slice it against the grain into strips no thicker than a pencil. Firm meat slices thin; room-temperature meat tears.
2. Pat the strips dry and salt them. Sear in a large skillet over high heat in two batches, 60 to 90 seconds per batch, just until browned outside and still pink within. Move to a bowl and keep the juices.
3. Melt 2 tablespoons of butter in the same pan and add the quartered mushrooms. Do not stir for the first 4 minutes. Let them give up their water, hiss, and brown, another 5 minutes, then add the onion and cook until soft.
4. Stir in the garlic, then the flour, and cook 2 minutes until the flour smells nutty and clings to the vegetables.
5. Whisk in the broth in stages until smooth, then the Dijon and Worcestershire. Simmer 5 minutes, until the sauce is glossy and thick enough to leave a clear track when you drag a spoon across the pan bottom.
6. Boil the egg noodles in salted water until just tender, about 7 minutes, then drain and toss with the remaining 2 tablespoons of butter.
7. Take the sauce off the heat before adding the sour cream, whisking it in a spoonful at a time. Boiling sour cream will break it into grains.
8. Return the beef and its juices to the warm sauce for 1 minute to heat through, then spoon over the noodles and shower with parsley.

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Beef Stroganoff over Zucchini Noodles

· 50 min · beef · high-protein

Ingredients & steps ↓

• 1 lb sirloin steak
• 4 large zucchini
• 1 cup sliced mushrooms
• 1/2 cup sour cream
• 1 small onion
• 2 cloves garlic
• 2 tbsp olive oil
• 1/2 cup beef broth
• 1 tsp Dijon mustard
• 1/2 tsp paprika
• to taste salt
• to taste pepper

1. Thinly slice the steak against the grain into strips.
2. Peel and finely chop the onion and garlic.
3. Slice mushrooms thinly.
4. Use a spiralizer or julienne peeler to make zucchini noodles.
5. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
6. Cook steak strips 3-4 minutes until browned, then remove and set aside.
7. Add another 1 tbsp olive oil, sauté onion and garlic until fragrant, about 2 minutes.
8. Add mushrooms and cook 5 minutes until tender.
9. Stir in beef broth, Dijon mustard, paprika, salt, and pepper. Simmer 3 minutes.
10. Return steak to skillet and stir in sour cream, cook 2 minutes until heated through.
11. Meanwhile, quickly sauté zucchini noodles in a separate pan with 1 tsp olive oil for 2-3 minutes.
12. Serve beef stroganoff over zucchini noodles.

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Beef Tacos with Rice

· 25 min · beef · high-protein

Ingredients & steps ↓

• 1 lb lean ground beef
• 6 soft flour tortillas, 6-inch
• ¾ cup long-grain white rice
• 1½ cups water
• ½ cup shredded cheddar cheese
• 1 cup shredded lettuce
• 1 medium tomato, diced
• 1 tsp olive oil
• 1 tsp mild chili powder
• ½ tsp ground cumin
• ½ tsp garlic powder
• ½ tsp kosher salt

1. Rinse the rice in a fine-mesh strainer under cool water for about 30 seconds, until the water runs less cloudy; this helps keep the grains separate.
2. Put the rice and water in a small saucepan and bring to a boil over high heat, about 4–5 minutes; look for steady bubbles across the surface.
3. Cover the pan, reduce the heat to low, and cook for 15 minutes; keep the lid closed so the steam cooks the rice evenly.
4. Dice the tomato and shred the lettuce while the rice cooks, keeping the toppings in separate bowls so everyone can build a mild taco.
5. Heat the olive oil in a large skillet over medium-high heat for about 1 minute, until it shimmers, then add the ground beef.
6. Break the beef into small crumbles with a wooden spoon and cook for 6–8 minutes, until no pink remains and the meat reaches 160°F; if liquid collects in the pan, cook another minute to evaporate it.
7. Stir in the chili powder, cumin, garlic powder, salt, and 2 tbsp water; cook over medium heat for 1 minute, stirring, until the spices smell fragrant and coat the beef.
8. Warm the tortillas in a dry skillet over medium heat for about 20 seconds per side, until soft and pliable; keep them wrapped in a clean towel so they stay warm.
9. Fluff the rice with a fork and serve with the beef, cheese, lettuce, and tomato so everyone can assemble their own tacos.

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Beef Youvetsi with Orzo

Greek · 140 min · beef · high-protein

Ingredients & steps ↓

• 1.5 lb beef stew chuck, cubed
• 1.5 cups orzo pasta
• 1 (14 oz) can crushed tomatoes
• 1 yellow onion
• 3 garlic cloves
• 4 cups beef broth
• 3 tbsp olive oil
• 1/4 tsp ground allspice
• 1/2 cup grated kefalotyri cheese

1. Brown the beef cubes in olive oil in a Dutch oven, then add diced onion and garlic.
2. Stir in crushed tomatoes, allspice, and broth, cover, and simmer gently 90 minutes to 2 hours, until the beef is truly tender.
3. Stir in the orzo and add more broth or water if needed.
4. Transfer to a baking dish and bake uncovered at 375F for 20 minutes until the orzo is plump.
5. Sprinkle with cheese and serve hot.

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Beef and Broccoli

Chinese · 30 min · beef · dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1 lb flank steak, thinly sliced
• 4 cups broccoli florets
• 3 cloves, minced garlic
• 1 inch, minced fresh ginger
• 2 tbsp oyster sauce
• 2 tbsp light soy sauce
• 1.5 tbsp cornstarch
• 1 tbsp Shaoxing wine
• 3 tbsp neutral oil
• 1/2 cup beef stock

1. Velvet the beef with 1 tbsp soy sauce, 1 tbsp cornstarch, and a splash of water; rest 15 minutes.
2. Blanch the broccoli in boiling water for 90 seconds, then drain.
3. Sear the beef in 2 tbsp oil in a very hot wok for 1 minute until browned; remove.
4. Add remaining oil, garlic, and ginger and stir-fry 30 seconds.
5. Add oyster sauce, remaining soy, Shaoxing wine, and stock, then thicken with the remaining cornstarch slurry.
6. Return the beef and broccoli and toss 1 minute until coated in a glossy sauce.

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Beef and Broccoli Stir-Fry with Brown Rice

· 30 min · beef · dairy-free, high-protein

Ingredients & steps ↓

• 1 lb lean beef sirloin, thinly sliced
• 1 cup dry brown rice
• 4 cups broccoli florets
• 3 tbsp low-sodium soy sauce
• 1 tbsp cornstarch
• 1 tbsp honey
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp canola oil
• 1/4 cup water

1. Start the brown rice according to its package directions, using a covered saucepan over low heat; it is ready when tender and the water has been absorbed, typically 30-35 minutes. For this 30-minute meal, use quick-cooking brown rice and follow its shorter package time.
2. In a small bowl, stir together the soy sauce, cornstarch, honey, and water until the cornstarch dissolves and no dry lumps remain.
3. Cut the beef across the grain into thin strips about 1/4 inch thick, and cut the broccoli into bite-size florets so it cooks quickly.
4. Heat the canola oil in a large skillet over high heat for about 1 minute, until it shimmers. Add the beef in one layer and cook for 2-3 minutes, stirring once or twice, until browned outside; cook in two batches if the pan is crowded.
5. Add the broccoli, garlic, and ginger, then stir-fry over medium-high heat for 4-5 minutes. The broccoli should be bright green and crisp-tender; add 1 tablespoon water if the pan looks dry.
6. Stir the sauce again, pour it into the skillet, and cook over medium heat for 1-2 minutes, stirring, until it bubbles and lightly coats the beef and broccoli.
7. Serve the stir-fry over the cooked rice.

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Beef and Broccoli Stir-Fry with Rice

· 30 min · beef · high-protein

Ingredients & steps ↓

• 12 oz Lean sirloin steak, thinly sliced across the grain
• 12 oz Broccoli florets, cut into bite-size pieces
• 1 cup Long-grain white rice
• 3 tbsp Low-sodium soy sauce
• 1 tbsp Cornstarch
• 1 tbsp Honey
• 2 cloves Garlic, finely minced
• 1 tsp Fresh ginger, finely grated
• 1 tbsp Neutral oil
• 1/2 cup, divided Water

1. Rinse 1 cup rice in a fine-mesh strainer and cook it according to the package directions, usually about 15 minutes; it is ready when the grains are tender and the liquid is absorbed.
2. Slice the sirloin thinly across the grain and cut the broccoli into bite-size florets so they cook quickly.
3. In a small bowl, whisk the soy sauce, cornstarch, honey, and 1/4 cup water until the cornstarch is fully dissolved.
4. Heat the neutral oil in a large skillet over high heat for about 1 minute, until shimmering; if the pan smokes, lift it off the heat briefly.
5. Add the steak in a single layer and cook for 2-3 minutes, turning once, until browned on the outside; cook in two batches if the pan is crowded.
6. Transfer the steak to a plate, add the broccoli and remaining 1/4 cup water, then cover and cook over medium-high heat for 4-5 minutes, until bright green and easily pierced with a fork.
7. Stir in the garlic and ginger and cook for 30 seconds over medium heat, until fragrant but not browned.
8. Pour in the sauce mixture and scrape the skillet bottom with a wooden spoon; simmer over medium heat for 1-2 minutes, stirring, until the sauce thickens and looks glossy.
9. Return the steak and any plate juices to the skillet and stir over low heat for 1 minute, until hot; serve over the rice.

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Beef and Vegetable Kimbap

Korean · 45 min · beef · dairy-free

Ingredients & steps ↓

• 5 sheets roasted seaweed sheets (gim)
• 3 cups steamed short-grain rice
• 1/2 lb bulgogi beef
• 3 eggs
• 1 carrot, julienned
• 3 cups spinach
• 5 strips pickled yellow radish (danmuji)
• 2 tbsp toasted sesame oil
• 1 tbsp toasted sesame seeds

1. Season warm rice with sesame oil, sesame seeds, and a pinch of salt.
2. Cook the beef 5 minutes, saute the carrot 3 minutes, blanch and season the spinach, and make a thin egg omelet cut into strips.
3. Lay a seaweed sheet on a bamboo mat and spread a thin layer of rice over two-thirds of it.
4. Line up beef, egg, carrot, spinach, and radish across the rice.
5. Roll tightly with the mat, sealing the edge with a dab of water.
6. Brush the roll with sesame oil and slice into rounds with a sharp knife.

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Beer-Battered Cod And Chips With Tartar Sauce

American · 50 min · fish · pescatarian, dairy-free, high-protein

Ingredients & steps ↓

• 3 lb (4 thick fillets) cod fillets
• 2 cups all-purpose flour
• 1 1/2 cups cold lager beer
• 2 quarts (about 1/2 cup absorbed) vegetable oil for frying
• 4 large potatoes large russet potatoes
• 3 tbsp vegetable oil for the chips
• 1/2 cup mayonnaise
• 1/2 cup dill pickles, finely chopped
• 2 lemons lemons
• 2 tsp baking powder plus salt kosher salt, black pepper, baking powder

1. Heat the oven to 450F. Cut the potatoes into thick batons, toss with the 3 tablespoons of oil and a heavy pinch of salt, spread on a sheet pan in one layer, and roast 35 to 40 minutes, flipping once, until the edges are blistered and crunchy.
2. Stir the mayonnaise with the chopped pickles, a squeeze of lemon, and plenty of black pepper. Chill the tartar sauce while everything else cooks.
3. Whisk the flour, baking powder, and a teaspoon of salt, then pour in the cold beer and whisk just until it looks like thin pancake batter. Lumps are fine; overmixing is not.
4. Heat 2 inches of frying oil in a heavy pot to 365F. Pat the cod dry, salt it, dip each piece in the batter and let the excess run off for a second before easing it into the oil away from you.
5. Fry two pieces at a time for 6 to 7 minutes, turning once, until the crust is deep gold and rigid and the fish flakes at the thick end. Drain on a rack, not paper, so the bottom stays crisp. Salt immediately.
6. Pile the chips next to the fish, add a lemon wedge and a spoonful of tartar sauce, and eat while it is still too hot.

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Beer-Battered Fish Fry with Hushpuppies

American · 50 min · fish · pescatarian, high-protein

Ingredients & steps ↓

• 2 lb cod or haddock fillets
• 2 cups all-purpose flour
• 1/2 cup cornstarch
• 2 tsp baking powder
• 12 oz cold lager beer
• 1 1/2 cups stone-ground cornmeal
• 1 cup buttermilk
• 1 egg
• 1 tbsp sugar
• 1/2 tsp baking soda
• 1/2, grated yellow onion
• 8 cups peanut oil
• 1 tbsp kosher salt
• 1/2 tsp cayenne pepper
• 2 lemons
• 1 cup tartar sauce

1. Stir the cornmeal, 1/2 cup of the flour, the sugar, baking soda, a teaspoon of the salt, the egg, buttermilk and grated onion into a thick hushpuppy batter and let it rest 10 minutes.
2. Heat the oil in a heavy pot, no more than halfway up the sides, to 365°F on a clip-on thermometer, and set a rack over a sheet pan.
3. Drop tablespoons of the hushpuppy batter into the oil, six at a time, and fry 3 to 4 minutes, turning them, until deep golden all over and cooked through in the middle; drain on the rack and salt.
4. Let the oil come back to 365°F, then whisk the remaining 1 1/2 cups flour, the cornstarch, baking powder, cayenne and the rest of the salt with the cold beer to the texture of thin pancake batter — lumps are fine, overmixing is not.
5. Cut the fish into 4-inch pieces, pat them very dry and dust them lightly with a little flour so the batter has something to hold.
6. Dip a piece in the batter, let the excess run off and lower it into the oil away from you, holding it a second before you let go so it does not stick to the bottom.
7. Fry three or four pieces at a time for 4 to 6 minutes, until the crust is deep golden and crisp and the fish is opaque and reads 145°F at the center.
8. Drain on the rack, salt straight away and hold in a 200°F oven while you fry the rest, letting the oil recover to 365°F between batches.
9. Serve with the hushpuppies, tartar sauce and lemon wedges.

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Beijing Zhajiangmian

Chinese · 35 min · pork · dairy-free

Ingredients & steps ↓

• 1 lb fresh wheat noodles
• 10 oz ground pork
• 3 tbsp sweet bean sauce (tianmianjiang)
• 2 tbsp yellow soybean paste (huangjiang)
• 1 cucumber, julienned
• 3, chopped scallions
• 3 cloves, minced garlic
• 1 inch, minced fresh ginger
• 1 tbsp Shaoxing wine
• 2 tbsp neutral oil

1. Mix the sweet bean sauce and soybean paste with 1/2 cup water to loosen.
2. Brown the ground pork in oil over medium-high heat for 6 minutes until the fat renders.
3. Add ginger and garlic and fry 1 minute, then deglaze with Shaoxing wine.
4. Pour in the loosened sauce and simmer gently for 10 minutes until thick and glossy, stirring often.
5. Boil the noodles until tender and divide into bowls.
6. Spoon the fried sauce over the noodles and top with cucumber and scallions to toss together.

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Big Bean And Cheese Burritos With Spanish Rice And Salsa

American · 45 min · beans · vegetarian, high-protein

Ingredients & steps ↓

• 4 cans (15 oz each) canned pinto beans, drained
• 3/4 cup long-grain white rice
• 2 1/2 cups sharp cheddar, shredded
• 1 cup plain Greek yogurt
• 4 large tortillas burrito-size flour tortillas
• 1 1/4 cups salsa
• 1 can (8 oz) tomato sauce
• 2 tbsp olive oil
• 1 large onion yellow onion, diced
• 1 large pepper bell pepper, diced
• 1 tbsp cumin total cumin, chili powder, garlic powder, salt

1. Heat half the oil in a saucepan, toast the dry rice for 2 minutes until it smells nutty and turns chalky white, then add the tomato sauce, 2 cups of water, and a teaspoon of salt.
2. Bring to a boil, cover, drop to low, and cook 18 minutes without lifting the lid. Kill the heat and let it sit covered 5 more minutes, then fluff with a fork.
3. While the rice cooks, heat the rest of the oil in a skillet and cook the onion and bell pepper 6 minutes until soft. Add the cumin, chili powder, and garlic powder and stir 30 seconds.
4. Add the drained beans with half a cup of water and mash about a third of them against the side of the pan — that is what makes the filling hold together instead of falling out the end. Simmer 8 minutes until thick.
5. Warm the tortillas one at a time in a dry skillet for 20 seconds a side so they fold without cracking. Load each with rice, beans, cheddar, salsa, and yogurt down the center.
6. Fold in the sides, roll tight, then set each burrito seam-down in the hot dry skillet for 90 seconds to seal and toast. Cut on the diagonal and serve with extra salsa.

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Birria de Res with Consomme

Mexican · 220 min · beef · high-protein

Ingredients & steps ↓

• 3 lb beef chuck roast, cut in 3-inch pieces
• 1 lb bone-in beef short ribs
• 6 guajillo chiles, stemmed and seeded
• 3 ancho chiles, stemmed and seeded
• 2 chiles de arbol
• 1 large white onion
• 6 garlic cloves
• 3 roma tomatoes
• 3 tbsp cider vinegar
• 1 tbsp Mexican oregano
• 2 tsp ground cumin
• 1 cinnamon stick
• 2 bay leaves
• 4 cups beef stock
• 16 corn tortillas

1. Toast the guajillo, ancho and arbol chiles in a dry pan over medium 30 seconds a side until they smell nutty — pull them the moment they darken, as a scorched chile turns the whole pot bitter. Cover with boiling water and soak 20 minutes.
2. Season the beef generously with salt and sear in a Dutch oven over high heat, in two batches, about 4 minutes a side until well browned. Set aside.
3. Blend the drained chiles with the tomatoes, half the onion, the garlic, vinegar, oregano and cumin plus 1 cup of the stock until completely smooth, then strain through a sieve into the pot, pressing the solids.
4. Return the beef, add the remaining stock, the cinnamon stick, bay leaves and 2 tsp salt. Bring to a bare simmer, cover, and cook at 300F in the oven for 3 hours, until the beef pulls apart under a fork.
5. Lift the meat out and shred it, discarding bones, cinnamon and bay. Skim the bright red fat from the surface of the broth into a small bowl — that fat is what makes a quesabirria crisp.
6. Serve the shredded beef in tortillas with a cup of the consomme alongside for dipping, or dip each tortilla in the reserved fat and griddle it 2 minutes a side with cheese and beef inside.
7. Cool and portion the meat and broth separately for the fridge or freezer.

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Bison Burger with Smoked Cheddar and Chipotle Mayo

American · 35 min · high-protein

Ingredients & steps ↓

• 1.5 lb ground bison
• 4 slices smoked cheddar
• 1/3 cup mayonnaise
• 2 chipotles in adobo
• 4 burger buns
• 1/2 red onion
• 4 leaves green leaf lettuce
• 2 tbsp unsalted butter
• 1 tbsp neutral oil
• 2 tsp kosher salt
• 1 tsp black pepper

1. Mash the chipotles with a tablespoon of their adobo and stir into the mayonnaise with a pinch of salt.
2. Bison runs about 90 percent lean, so work 1 tbsp of soft butter into the meat before shaping. Form four loose 6-oz patties with a dimple in the center and season only the outsides.
3. Heat the oil in a cast-iron skillet over medium-high, around 400F — hot enough for a crust but below the point where a lean patty seizes.
4. Cook 4 minutes on the first side without pressing. Pressing is what wrings the little fat there is straight into the fire.
5. Flip and cook 3 to 4 minutes more to 160F internal, the food-safe temperature for ground bison as for ground beef. Lay the cheddar on for the last minute and cover to melt.
6. Toast the buttered buns in the pan, rest the patties 4 minutes, and build with lettuce, thin red onion and the chipotle mayonnaise.

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Bistec a la Mexicana

Mexican · 30 min · beef · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1.25 lb beef sirloin
• 4 roma tomatoes
• 2 serrano chiles
• 1 white onion
• 2 garlic cloves
• 1/4 cup fresh cilantro
• 2 tbsp vegetable oil
• 3 cups cooked white rice

1. Cut the beef into small thin strips and season with salt and pepper.
2. Sear the beef in hot oil over high heat for 2 to 3 minutes until browned, then remove.
3. Add sliced onion to the pan and cook for 3 minutes until softened.
4. Stir in diced tomatoes, minced serranos, and garlic and cook for 6 minutes until saucy.
5. Return the beef to the pan and simmer for 3 minutes to combine.
6. Finish with chopped cilantro and serve over white rice.

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Black Bean & Sweet Potato Bowls

Mexican · 35 min · beans · vegetarian, gluten-free

Ingredients & steps ↓

• 2 large sweet potato, 1/2-inch cubes
• 2 tbsp olive oil
• 1.5 tsp ground cumin
• 1 tsp chili powder
• 2 cans (15 oz) black beans, drained
• 1 cup white rice
• 1 large avocado, sliced
• 1 lime, wedged
• 1/2 cup cilantro
• 1/2 cup Greek yogurt or sour cream
• to taste kosher salt

1. Cook rice per package directions.
2. Preheat oven to 425°F. Toss sweet potato with olive oil, cumin, chili powder, salt. Roast 22 min until tender + browned on edges.
3. Warm beans in a small saucepan with a splash of water + pinch of cumin.
4. Build bowls: rice base, beans, sweet potato, avocado, cilantro, yogurt dollop, lime squeeze.

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Black Bean And Corn Quesadillas With Cheddar And Avocado

American · 25 min · beans · vegetarian, high-protein

Ingredients & steps ↓

• 8 8-inch flour tortillas
• 2 (15 oz) cans canned black beans, drained and rinsed
• 2 cups frozen corn
• 6 oz sharp cheddar, shredded
• 1 1/2 tbsp vegetable oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1 tsp each kosher salt and black pepper
• 1 avocado, diced
• 1/3 cup sour cream
• 1 cup jarred salsa
• 2 scallions, sliced
• 1 lime

1. Heat 1/2 tablespoon oil in a skillet over high and cook the corn without stirring until kernels blacken in spots and pop, 4 to 5 minutes.
2. Add the beans, cumin, chili powder, garlic powder, salt and pepper and cook 3 minutes, mashing about a third of the beans against the pan so the filling holds together.
3. Squeeze in the lime, stir in the scallions, and taste for salt.
4. Lay out four tortillas, cover each with cheddar, then the bean and corn filling, then more cheddar, and cap with a second tortilla.
5. Wipe the skillet, add a film of the remaining oil, and cook each quesadilla over medium 3 minutes a side, pressing with a spatula, until the outside is spotted brown and crisp and the cheese has fused the layers.
6. Rest 2 minutes before cutting into wedges, then serve with avocado, sour cream and salsa.

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Black Bean Burgers With Chipotle Mayo And Oven Fries

American · 35 min · beans · vegetarian

Ingredients & steps ↓

• 2 cans (15 oz each) canned black beans, drained and rinsed
• 1 cup panko breadcrumbs
• 2 large eggs
• 1/2 yellow onion
• 3 cloves garlic
• 2 tbsp olive oil
• 4 hamburger buns
• 1/4 cup mayonnaise
• 2 1/2 oz, sliced sharp cheddar
• 10 oz frozen crinkle-cut fries
• 4 romaine leaves
• 1 tomato
• 2 tsp, 1 tsp, 1 tsp chipotle chili powder, cumin, salt

1. Heat the oven to 425F, spread the fries in a single layer, and bake 20 to 22 minutes, flipping once, until the edges are blistered and crisp.
2. Dry the beans on a sheet pan for 5 minutes; wet beans make patties that fall apart.
3. Mash three-quarters of the beans to a coarse paste, leaving the rest whole for texture.
4. Mix in the panko, eggs, grated onion, minced garlic, cumin, half the chipotle powder, and salt until the mixture holds a ball that does not slump.
5. Form four thick patties and chill 10 minutes so they set.
6. Sear in the olive oil over medium 4 to 5 minutes per side, until a dark crust forms and the patty lifts cleanly from the pan; lay cheddar on top the last minute to melt.
7. Stir the remaining chipotle powder into the mayonnaise, spread on toasted buns, and build with lettuce and tomato; serve the fries alongside.

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Black Bean Nachos With Melted Jack And Avocado

American · 25 min · beans · vegetarian, high-protein

Ingredients & steps ↓

• 8 oz tortilla chips
• 3 cans (15 oz), drained canned black beans
• 2 1/4 cups pepper jack, shredded
• 1 1/4 cups sharp cheddar, shredded
• 1 cup salsa
• scant 1/2 cup sour cream
• 1 small, diced avocado
• 1 1/3 cups frozen corn
• 1/2 cup pickled jalapenos
• 3, sliced scallions
• 1, cut in wedges lime
• 1 tsp each cumin, chili powder and salt

1. Heat the broiler. Warm the beans in a saucepan with the cumin, chili powder, salt and a splash of water, mashing about a third of them so the mixture thickens and clings to the chips.
2. Char the corn in a dry hot skillet for 4 minutes, shaking occasionally, until spotted black.
3. Layer half the chips on a sheet pan with half the beans, corn and both cheeses, then repeat - two shallow layers beat one deep pile, where the bottom chips never see cheese.
4. Broil 3 to 4 minutes until the cheese is bubbling and just browning, then finish with avocado, salsa, sour cream, jalapenos, scallions and lime.

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Blackened Catfish Fillets

Cajun · 25 min · fish · pescatarian, keto, low-carb, high-protein

Ingredients & steps ↓

• 4 catfish fillets
• 4 tbsp butter
• 1 tbsp paprika
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1 tsp onion powder
• 0.5 tsp cayenne pepper
• 1 lemon

1. Combine paprika, garlic powder, thyme, onion powder, cayenne, and salt in a bowl.
2. Pat the catfish dry, brush with melted butter, and coat both sides in the spice blend.
3. Heat a cast-iron skillet over high heat until very hot, about 5 minutes.
4. Add a little butter, then the fillets, and cook 3-4 minutes per side until a dark crust forms and fish flakes.
5. Squeeze lemon over the top and serve.

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Blackened Catfish With Buttered Corn And Rice

American · 35 min · fish · pescatarian, high-protein

Ingredients & steps ↓

• 2 lb catfish fillets
• 8 tbsp butter
• 1 1/2 cups long-grain white rice
• 3 1/2 cups frozen corn
• 1 1/2 tbsp vegetable oil
• 4 scallions
• 1 lemon
• 3 tbsp total paprika, cayenne, thyme, garlic powder, salt

1. Rinse the rice until the water runs clear, then simmer it covered in 2 1/4 cups salted water for 15 minutes and let it stand off heat 5 minutes.
2. Mix the paprika, cayenne, thyme, garlic powder and salt into a blackening rub.
3. Pat the fillets bone dry, brush with melted butter, and coat both sides heavily with the rub.
4. Heat a cast-iron skillet with the oil over high heat until it just begins to smoke; open a window first.
5. Cook the fillets 3 to 4 minutes per side, undisturbed, until the crust is near-black and the fish flakes when pressed at the thickest point.
6. Wipe the pan, melt the remaining butter, and cook the corn until it starts to pop and brown, 5 minutes.
7. Fluff the rice, stir the scallions into the corn, and serve the fish over the rice with lemon wedges.

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Blackened Chicken Breast

Cajun · 30 min · chicken · keto, low-carb, high-protein

Ingredients & steps ↓

• 4 boneless chicken breast
• 3 tbsp butter
• 1 tbsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 0.5 tsp cayenne pepper
• 1 tsp black pepper

1. Mix paprika, garlic powder, onion powder, oregano, cayenne, black pepper, and salt.
2. Pound the chicken to even thickness, brush with melted butter, and coat in the spice blend.
3. Heat a cast-iron skillet over high heat until smoking hot.
4. Cook the chicken 4-5 minutes per side until a dark crust forms and internal temp reaches 165F.
5. Rest 5 minutes before slicing.

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Blackened Salmon With Cajun Cream Sauce And Asparagus

American · 30 min · fish · pescatarian, keto, low-carb, high-protein

Ingredients & steps ↓

• 2 lb, four 8-oz pieces, skin on salmon fillets
• 1 1/2 lb, trimmed asparagus
• 1 cup heavy cream
• 5 tbsp unsalted butter
• 1/3 cup grated parmesan
• 2 tbsp olive oil
• 3 cloves, minced garlic
• 1, cut in wedges lemon
• 1 tbsp smoked paprika
• 1/2 tsp cayenne pepper
• 1 tsp dried thyme
• 2 tsp garlic powder
• 2 tsp kosher salt
• 1 tsp black pepper

1. Mix the paprika, cayenne, thyme, garlic powder, salt and pepper into a blackening rub and press it firmly onto the flesh side of each fillet.
2. Heat 2 tablespoons butter and the oil in a cast-iron skillet over medium-high until it shimmers and just wisps smoke. Lay the salmon spice-side down and cook 4 minutes without moving it, until the crust is dark and lifts cleanly. Flip and cook 3 to 4 minutes more, until the thickest part flakes with gentle pressure. Set the fillets aside.
3. Wipe the pan, melt 2 tablespoons butter, and cook the garlic 30 seconds. Add the cream and any leftover rub, simmer 3 minutes until it coats a spoon, then whisk in the parmesan.
4. In a second pan, cook the asparagus in the last tablespoon of butter over high heat for 5 minutes, tossing, until it is bright green with blistered spots and still has snap.
5. Plate the asparagus, set the salmon on top, pour the cajun cream around it and serve with lemon wedges.

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Blackened Shrimp Bowls With Rice And Corn Salsa

American · 30 min · shrimp · pescatarian, gluten-free, high-protein

Ingredients & steps ↓

• 1 1/2 lb large shrimp, peeled and deveined
• 1 1/2 cups long-grain white rice
• 12 oz frozen corn kernels
• 1 (15 oz) can canned black beans, rinsed
• 2 medium avocado, diced
• 3 tbsp olive oil
• 1 3/4 tbsp butter
• 2 limes plus 1/2 cup limes, red onion, cilantro
• 1 tsp each smoked paprika, garlic powder, cayenne, oregano, salt

1. Cook the rice with 2 1/4 cups salted water, covered, 15 minutes, then fold in half the lime juice and cilantro.
2. Char the corn in a dry skillet over high heat 5 minutes, shaking occasionally, until the kernels blister and pop.
3. Toss the hot corn with the red onion, remaining lime juice, cilantro, and a pinch of salt to make the salsa.
4. Pat the shrimp completely dry and toss them with the oil and the full spice blend so each one is coated dark.
5. Sear in a very hot skillet in a single layer, 90 seconds per side, until the spices blacken and the shrimp curl and turn opaque through the center.
6. Add the butter off the heat and toss until it melts into a glaze.
7. Build the bowls with lime rice, black beans, shrimp, corn salsa, and avocado.

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Blackened Swordfish Sandwich

American · 30 min · fish · pescatarian, high-protein

Ingredients & steps ↓

• 4 (5 oz each, 3/4 inch thick) swordfish steaks
• 4 kaiser rolls
• 3 tbsp unsalted butter
• 1/3 cup mayonnaise
• 8 slices dill pickles
• 1 tbsp sweet paprika
• 1 tsp cayenne pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 1/2 tsp kosher salt
• 1 lemon
• 4 leaves iceberg lettuce
• 1 tomato

1. Open a window and turn the extractor on high — blackening makes real smoke — then set a cast-iron skillet over high heat for 5 minutes until a drop of water vanishes on contact.
2. Mix the paprika, cayenne, garlic powder, onion powder, thyme, oregano and salt on a plate.
3. Trim the dark skin from the swordfish, pat the steaks dry, brush both sides with 2 tablespoons of the melted butter and press them firmly into the spice mix.
4. Lay the steaks in the dry pan and cook 3 to 4 minutes without moving them, until the crust is very dark brown and smells toasted rather than acrid.
5. Turn once and cook 3 to 4 minutes more, until the flesh is opaque all the way through and reads 145°F at the center; rest 3 minutes.
6. Stir the mayonnaise with the juice of half the lemon and a pinch of the leftover spice mix.
7. Toast the rolls in the remaining butter and build with the spiced mayonnaise, lettuce, tomato, pickles and a swordfish steak.

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Blue Cheese Butter Ribeye With Charred Broccoli

American · 30 min · beef · keto, low-carb, high-protein

Ingredients & steps ↓

• 2 lb (two 1-lb steaks), 1 1/4 inch thick boneless ribeye steaks
• 4 tbsp, softened unsalted butter
• 3 oz blue cheese crumbles
• 1 lb broccoli florets
• 3 cloves, smashed garlic
• 2 tbsp olive oil
• 2 tsp kosher salt
• 1 tsp coarse black pepper

1. Mash the softened butter with the blue cheese and half the pepper, spoon it onto plastic wrap, roll into a log and chill in the freezer while you cook.
2. Pat the steaks bone dry and salt them hard on both sides. Heat a dry cast-iron skillet over medium-high until it just begins to smoke, then lay the steaks in and leave them alone for 4 to 5 minutes, until the crust releases from the pan without sticking. Flip, add the smashed garlic, and cook 4 more minutes for medium-rare, 130F at the center.
3. Move the steaks to a board and rest them 8 minutes, uncovered, so the crust stays crisp.
4. Pour the olive oil into the same skillet, add the broccoli and a pinch of salt, and press it flat against the pan. Char undisturbed 4 minutes, toss, then cook 3 to 4 minutes more until the edges are blackened and the stems still snap.
5. Slice the steak against the grain, fan it over the broccoli, and lay two cold coins of blue cheese butter on top so they melt into the meat.

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Blue Cheese and Bacon Burger on a Pretzel Bun

American · 40 min · beef · high-protein

Ingredients & steps ↓

• 1.5 lb ground chuck, 80/20
• 8 slices thick-cut bacon
• 4 oz blue cheese crumbles
• 4 pretzel buns
• 1/2 red onion
• 1/4 cup mayonnaise
• 1 tsp Worcestershire sauce
• 4 leaves butter lettuce
• 2 tsp kosher salt
• 1 tsp coarse black pepper

1. Lay the bacon on a rack over a sheet pan and bake at 400F for 16 to 20 minutes until crisp. Doing it in the oven means flat slices and a pan of clean fat rather than a spattered stovetop.
2. Mash half the blue cheese into the mayonnaise with the Worcestershire and a grind of pepper. Slice the red onion paper-thin and soak it in cold water for 10 minutes to take the harshness off.
3. Form four loose 6-oz patties, dimple the centers, and season the outsides with salt and coarse pepper only.
4. Heat a cast-iron skillet over medium-high, about 425F, with a teaspoon of the bacon fat. Cook the patties 4 minutes, flip, and cook 3 to 4 minutes more to 160F internal.
5. Scatter the remaining blue cheese over the patties in the last minute and cover the pan so it softens without fully melting — blue cheese breaks into oil if you push it.
6. Split and toast the pretzel buns cut-side down for 60 seconds. Spread the blue cheese mayonnaise, add lettuce, the patty, two slices of bacon and the drained onion. Rest 3 minutes before eating.

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Blueberry Baked Oatmeal

American · 45 min · vegetarian, gluten-free

Ingredients & steps ↓

• 2 cups old-fashioned rolled oats
• 1.5 cups whole milk
• 1 large egg
• 1/3 cup maple syrup
• 1 cup fresh blueberries
• 1 tsp baking powder
• 1 tsp ground cinnamon
• 2 tbsp melted butter

1. Preheat oven to 375F and grease an 8-inch baking dish.
2. Stir oats, baking powder, and cinnamon together.
3. Whisk milk, egg, maple syrup, and melted butter in a separate bowl.
4. Combine wet and dry, then fold in most of the blueberries.
5. Spread in the dish, scatter remaining berries on top.
6. Bake 30-35 minutes until the center is set and the top is lightly golden; cool briefly and serve.

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Blueberry Buttermilk Waffles With Toasted Pecan Butter

American · 30 min · vegetarian

Ingredients & steps ↓

• 2 1/2 cups all-purpose flour
• 2 cups buttermilk
• 3 large eggs
• 7 tbsp butter, softened
• 3 tbsp granulated sugar
• 1/2 cup pecans
• 2 cups blueberries
• 3 tbsp pure maple syrup
• 1 tsp each baking powder, baking soda, salt

1. Toast the pecans in a dry skillet over medium 4 minutes, until they smell nutty and darken a shade; cool, then chop fine.
2. Mash the chopped pecans into 4 tbsp of the softened butter with a pinch of salt and a splash of the maple syrup; refrigerate.
3. Whisk the flour, sugar, baking powder, baking soda, and salt in a large bowl.
4. Beat the buttermilk, eggs, and the remaining butter, melted, then fold the wet into the dry until barely combined; a few dry patches are correct.
5. Rest the batter 5 minutes while the waffle iron heats to high; the batter should thicken and bubble.
6. Ladle into the greased iron, scatter blueberries over the batter, and bake 5 minutes until the steam slows and the crust is crisp and deep gold.
7. Serve with the pecan butter melting on top and the remaining syrup.

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Bo Kho (Vietnamese Beef and Lemongrass Stew)

Vietnamese · 150 min · beef · gluten-free, dairy-free, high-protein

Ingredients & steps ↓

• 2 lb beef chuck, cut in 1.5 inch cubes
• 3 carrots, chunked
• 2 lemongrass stalks, bruised
• 2 tbsp tomato paste
• 2 pods star anise
• 1 tsp annatto or paprika
• 3 tbsp fish sauce
• 4 cups beef broth
• 1 onion, diced
• 4 cloves garlic, minced

1. Marinate beef with garlic, fish sauce, and annatto for 15 minutes while you prep vegetables.
2. Sear the beef in a hot oiled pot in batches until browned, about 8 minutes total.
3. Add onion, lemongrass, and tomato paste and cook 3 minutes until fragrant.
4. Pour in beef broth and add star anise; bring to a boil then reduce to a simmer.
5. Cover and braise 1 hour 30 minutes until the beef is nearly fall-apart tender.
6. Add carrots and simmer uncovered 25 to 30 more minutes until tender and the sauce thickens.
7. Discard lemongrass and star anise, then cool and portion.

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Bo Luc Lac (Vietnamese Shaking Beef)

Vietnamese · 30 min · beef · dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1.25 lb beef sirloin or tenderloin, cubed
• 4 cloves garlic, minced
• 2 tbsp oyster sauce
• 1 tbsp soy sauce
• 1 tbsp sugar
• 1 red onion, wedged
• 3 cups watercress or lettuce
• for dip lime, salt, and pepper
• 2 tbsp neutral oil

1. Marinate cubed beef with garlic, oyster sauce, soy sauce, and sugar for 15 minutes.
2. Whisk a small dip of lime juice, salt, and black pepper.
3. Heat oil in a wok over high heat until smoking.
4. Sear the beef in a single layer, then shake and toss 2-3 minutes for a medium-rare center.
5. Add red onion and toss 1 more minute so it stays crisp-tender.
6. Pile the beef over a bed of watercress and serve with the lime-pepper dip and rice.

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Bocadillo de Calamares

Spanish · 25 min · shrimp · pescatarian, dairy-free

Ingredients & steps ↓

• 1 lb squid rings
• 4 crusty baguette rolls
• 3/4 cup all-purpose flour
• 1 lemon
• 2 cups sunflower oil for frying
• 1 garlic clove
• 4 tbsp mayonnaise
• 1 tsp fine salt

1. Pat the squid rings dry and season with salt.
2. Dredge the rings in flour, shaking off the excess.
3. Heat the oil to 375 F and fry the squid in batches for 2 minutes until pale gold and crisp, then drain on paper.
4. Stir the crushed garlic into the mayonnaise to make a quick aioli.
5. Split the rolls, spread with the garlic mayo, and pile in the fried squid.
6. Squeeze over lemon and serve immediately.

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