電子聴診器 Recipe: Lean beef high protein meal

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Recipe: Lean beef high protein meal

Recipe Caribbean Spice Rub Ingredients (pulse in a food processor)

¥ 2 tablespoon ground allspice
¥ 1 1/4 tablespoons pink sea salt
¥ 1/2 teaspoon ground cloves
¥ 1 1/2 tablespoons garlic powder
¥ 1 teaspoon dried thyme
¥ 1/2 teaspoon ground nutmeg
¥ 5 scotch bonnet peppers (chopped fine with seeds)
¥ 1 teaspoon cracked black pepper
¥ 1/2 teaspoon cinnamon
¥ 3 teaspoon dried chili flakes pepper
¥ 2 teaspoon dried parsley
¥ 2 teaspoon smoked paprika
¥ 2 teaspoons onion powder
¥ 1/4 cup green onion
¥ 1 teaspoon ground ginger
¥ 1 1/2 tablespoons cane sugar
¥ 1 Spanish onion small diced
¥ 3 tablespoons dark mushroom soy
¥ 6 tablespoon camelina oil

Roast
¥ 3 ½ Lean Beef roast (top sirloin)
¥ 4 tablespoons brown marinade (see recipe)
¥ 2 tablespoons paprika
¥ Kosher salt TT (to taste)
¥ Cracked black pepper TT (to taste)
¥ ½ cup green onion
¥ ¼ cup Parsley
¥ 3 sprigs rosemary


Side of Veg
¥ 4 medium carrots cut on a bias (45 degree angle
¥ 6 Roma tomatoes cut in half
¥ 2 chayote peeled and diced
¥ 3 sweet peppers large diced
¥ Kosher salt TT (to taste)
¥ Cracked black pepper TT (to taste)


Lemon Garlic Drizzle Marinade (whisk everything together)
¥ 4 Lemons juiced
¥ 6 tablespoon camelina oil
¥ 1 tablespoon oregano chopped
¥ 4 cloves garlic chopped
¥ Kosher salt TT (to taste)
¥ Cracked black pepper TT (to taste)




2 Avocado
¥ 1 teaspoon camelina oil
¥ ¼ Lemon juiced
¥ Kosher salt TT (to taste)
¥ Cracked black pepper TT (to taste)

Red rice

¥ 2 cups red rice
¥ 4 cups water veg or chicken broth (unsalted)
¥ 1 Roma Tomatoes (diced)
¥ 1 cloves garlic diced
¥ 1 tablespoon Italian parsley chopped
¥ 1 sprigs of thyme
¥ Kosher salt TT (to taste)
¥ Cracked black pepper TT (to taste)

Bring to a boil cover with a lid and turn to a very low simmer to steam until rice is done.

電子聴診器 Recipe: Lean beef high protein meal
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How-to & Style	Upload TimePublished on 20 Apr 2019

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