Читать книгу The Paleo Cookbook - Rockridge Press - Страница 7

SANDWICHES AND WRAPS

Egg Salad Lettuce Wraps

When you first begin the Paleo diet, you’ll find lunch is the most difficult meal to accommodate. It requires a bit of creativity, but you can still eat well—for example, with these lettuce wraps. Healthy, hearty, and delicious, this is sure to become a staple.

• 2 large hard-boiled eggs, peeled and chopped• 2 tablespoons olive-oil mayonnaise• 2 tablespoons relish or chopped pickles

• Freshly ground black pepper, to taste• 2 large lettuce leaves, such as iceberg or romaine, intact and un-torn• Lemon juice, for seasoning

Put chopped eggs, mayo, and relish in a bowl and mix thoroughly to combine. Season with freshly ground black pepper.

Divide the egg salad mixture evenly between the lettuce leaves and wrap, but not too tightly, as you don’t want the leaves to tear. Season with lemon juice if desired.

Serve immediately with baby carrots for a healthy and filling lunch.

Serves 2

Sloppy Joe Cabbage Wraps

Using ground beef with a high amount of fat makes this dish a very filling choice. This recipe doesn’t take long to prepare and is pretty satisfying. You might think the cabbage wraps don’t fit, but with all the flavor from the Sloppy Joe mixture, you probably won’t even miss the bun!

• 2 tablespoons olive oil• ½ cup onion, diced• ½ cup green bell pepper, diced• 1 pound grass-fed ground beef• Freshly ground black pepper, to taste

• 2 cups no-sugar tomato sauce• 1 tablespoon chili powder• Head of cabbage, leaves left intact and un-torn

In a large skillet, heat the oil over medium-high heat. Add onions and green bell peppers and sauté until soft.

Add ground beef and stir until browned. Season with freshly ground black pepper.

Add tomato sauce and chili powder. Simmer 5 minutes or until beef is cooked through. To serve, spoon Sloppy Joe mixture into cabbage wraps, being careful not to overfill.

Serves 4 to 6

Chicken BLT

If you’re looking for sandwiches while on the Paleo diet, most of the time you are going to be out of luck. That’s okay because you don’t need the bread, anyway. So what are you supposed to eat? Well, this pan-seared chicken breast with BLT fixings is a good substitute. Be sure to buy the best quality chicken you can find—and if you can get a good tomato, that just makes it better.

• 2 tablespoons olive oil• 2 chicken breasts• Freshly ground black pepper, to taste• 4 large lettuce leaves, intact and un-torn

• Olive-oil mayonnaise, for serving• Lemon juice, for seasoning• 1 tomato, seeded and diced• 4 slices uncured, nitrate-free, thick-cut bacon, crumbled

In a large skillet, heat oil on medium-high heat. Add chicken breasts and sear until browned. Flip over and finish cooking, making sure chicken is brown and crispy on both sides. Season with freshly ground black pepper.

When cool, slice chicken into strips.

Spread each lettuce leaf with mayo, being careful not to rip the lettuce. Add the chicken. Season with lemon juice if desired.

Top each with tomatoes and bacon and fold into wraps to serve.

Serves 2

High-Protein Grain-Free Burgers

This bun-less burger is kind of messy, and definitely something you’re going to want to eat with a fork and knife, but you will be glad you did. Serve this with sweet potato fries if you wish, although the burger is filling enough alone. With burgers this delicious, it’s a wonder there are people who still want to eat them with buns!

• 8 slices uncured, nitrate-free, thick-cut bacon• 8 large eggs• Freshly ground black pepper, to taste

• 1 pound grass-fed ground beef• 1 teaspoon garlic powder• 1 teaspoon onion powder

Heat a large skillet over medium-high heat. Add bacon slices, cook until crisp. Remove from pan.

Crack eggs and add them to the skillet individually, as many as will fit, and fry on both sides until cooked, seasoning with pepper. Remove from pan.

Season beef with garlic and onion powder and pepper. Divide into 4 patties. In a separate pan, fry each patty until cooked through.

To serve, place burger on one egg, top with two slices bacon, and top with another egg. Eat with a knife and fork for best results.

Serves 4

Chinese Chicken Lettuce Wraps

You’ll find these tasty morsels on the menu of most swank Chinese restaurants, but ours have been adapted for a Paleo diet. Soy sauce is a fermented food, high in sodium and not particularly healthy. We’ve substituted garlic and tahini paste for flavor.

• 2 cups cooked chicken, shredded• ½ cup green onions, sliced• ½ cup carrots, shredded• ½ cup slivered almonds• ¼ cup cilantro, chopped• Freshly ground black pepper, to taste• 2 tablespoons olive oil

• 2 tablespoons sesame oil• 2 tablespoons tahini paste• ½ teaspoon ground ginger• ½ teaspoon garlic, minced• Lemon juice, for seasoning• Bibb lettuce leaves, intact and un-torn

Combine the shredded chicken, onion, carrots, almonds, and cilantro in a mixing bowl. Season with freshly ground black pepper.

In a smaller bowl, mix the remaining ingredients to make a flavorful dressing.

Fold the dressing into the chicken mixture. Season with lemon juice if desired. Wrap the chicken mixture in lettuce leaves to serve.

Serves 4

Chicken Avocado Wraps

Avocado is high in fat, but it’s the good, heart-healthy kind, so feel free to indulge. Choose avocados with firm skins that yield slightly to the touch. Store avocados at room temperature and allow them to ripen for up to one week. You can also peel avocados and store the flesh in the freezer to use later in guacamole.

• 2 cups cooked chicken, shredded• ½ cup avocado, cubed• ½ cup alfalfa sprouts• ½ cup green onions, chopped• ½ cup walnuts, chopped• ½ cup basil leaves, chopped

• Freshly ground black pepper, to taste• 2 tablespoons lemon juice• ½ teaspoon dill• 1 teaspoon honey• 4 tablespoons olive oil• Bibb lettuce leaves, intact and un-torn

Combine the chicken, avocado, alfalfa sprouts, green onions, walnuts, and basil leaves in a mixing bowl. Season with freshly ground black pepper.

In a smaller bowl, whisk the lemon juice, dill, and honey together. Slowly add the olive oil, whisking until it emulsifies and becomes thick and creamy.

Pour the lemon-dill dressing over the chicken mixture and toss to mix. Scoop the chicken mixture into lettuce leaves to serve.

Serves 4