Atkins and Paleo Challenge Box Set (10 in 1): Over 400 Atkins and Paleo Recipes With Pressure, Slow Cooker and Cast Iron for Busy People (Atkins Diet & Paleo Recipes) (18 page)

Lunch is the next important meal of the day. By the time lunch rolls around your body needs the protein kick that only your pressure cooker meals can give you. Lunch can be just as easy as breakfast with a little help from this life-saving handbook.

Lunch can be made days in advance or as fresh as you want in your cooker. Just as with breakfast, it is important not to skip this meal no matter how busy your day becomes. These meals are so easy there is no excuse to skip lunch again.

Microwaves make a great addition to any Atkins program because they make it very easy to eat your favorite Atkins recipes straight from leftovers in your fridge. With the pressure cooker recipes, you can have a gourmet meal any time of the day.

As with the breakfast, you only need the ingredients and your pressure cooker, your handbook and your appetite. Lunch will give you the protein boost you need to hold you over until dinner. No sleepy afternoons you will be pumped with protein for that all-natural energy boost.

Let’s eat lunch - which recipe will you choose to enjoy?

Egg Roll Soup

Ingredients:

• 1 Tbsp. of ghee, or olive oil
  
• 1 pound of ground pastured pork
  
• 1 large onion, diced
  
• 32 oz. broth (your choice)
  
• 1 cabbage
  
• 2 cups carrots
  
• 1 tsp. garlic powder, onion powder, sea salt, ginger
  
• 2/3 cup coconut milk
  
• optional: starch
  

Preparations

• Shred Carrots
  
• Chop Cabbage
  
• Dice Onion
  

Let’s Get Cooking!

1. Pour half of the oil allotted and cook sausage with onions until no pink remains
   
2. Toss in all the other ingredients
   
3. Cook for about 25 minutes on medium heat
   
4. Add the starch for a thicker soup
   
5. Remove from stove and enjoy
   
6. Soup Away
   

Chicken Tinga

Ingredients:

• 2 lb. of fresh chicken breast (Skinless)
  
• 1 cup of yellow onion
  
• 4 cloves of fresh garlic
  
• 3-4 tomatoes
  
• 3-4 green chilies
  
• 3 Tbsp. of fresh chipotle peppers
  
• salt, pepper and add any other spice you choose
  

Preparations

• Mince onion
  
• Mince garlic
  
• Dice tomatoes and green chilies
  

Let’s Get Cooking

1. Throw all ingredients into the pressure cooker and mix well
   
2. Cook on high for 3 to 4 hours on medium heat
   
3. Remove chicken from the broth and pull apart into pieces
   
4. Place in large serving dish
   
5. Strain ingredients from broth and mix with chicken (be sure not to pour juice out)
   
6. Use broth for meat as you desire
   
7. Remember to make extra so you’re prepared for the next time you get hungry and don’t have time to cook
   

Kitchen Chili

Ingredients:

• 2 Tbsp. Worcestershire Sauce
  
• 4 Tbsp. of Chili Powder
  
• 2 ½ Tbsp. Cumin
  
• 2 tsp. Sea Salt
  
• 1/2 tsp. Cayenne (For a less spicy chili do not use this)
  
• 1 Tbsp. dried Garlic powder, Onion Powder
  
• 1 tsp. dried Oregano
  
• 1 tsp. of freshly ground pepper
  
• 2 1/2 pounds of. Lean Beef
  
• Red Onion
  
• 4 Tbsp. fresh Garlic
  
• 3 Stalks of Celery
  
• 1 Bay leave
  
• ¼ Cup Spicy Jalapeno
  
• 6 oz. of Tomato Paste
  
• 14.5 oz. of Tomatoes and
  
• 14.5 oz. of green chilies
  
• 14.5 oz. of Stewed Tomatoes
  
• ½ tsp. Mexican Seasoning
  

Preparations

1. Dice onion
   
2. Mince garlic
   
3. Dice Celery
   
4. Slice Jalapenos
   
5. Drain and Mix can tomatoes and chilies
   
6. Mix stewed tomatoes with Mexican seasoning
   

Let’s Get Cooking!

1. Cook on low setting.
   
2. Add coconut oil, ground beef, half of the onions, 2 Tbs. minced garlic, and salt and pepper.
   
3. Once the beef is brown drain the grease  4)Return beef mixture to cooker. 
   
4. Toss The Remaining Ingredients in Cooker and Stir
   
5. Cook on low 6-8 hours.
   
6. Grab A Spoon and A Bowl and Enjoy!
   

Meatloaf of Comfort

Ingredients:

• 1 cup zucchini
  
• 1/2 cup Parmesan
  
• 1/2 cup parsley for garnish
  
• 4 cloves garlic
  
• 3 Tbsp. balsamic vinegar
  
• 1 Tbsp. oregano
  
• 2 Tbsp. minced dry onion or onion powder
  
• 1/2 tsp. sea salt, black pepper
  
• 2 Tbsp. parsley
  
• 2 lbs. of lean ground sirloin
  
• 2 eggs
  
• Garlic
  

For the topping:

• ketchup / tomato sauce to drizzle on top
  
• 2-3 slices mozzarella
  

Preparations

• Grate parmesan
  
• Chop parsley
  
• Grate zucchini
  
• Olive-oil, cooking spray
  
• Chop parsley
  
• Shred mozzarella
  
• Mince garlic
  

Let’s Get Cooking!

1. Line cooker with aluminum foil. Use foil on top of olive oil or cooking spray to keep food from sticking.
   
2. Combine all the ingredients. Keep the toppings out for now.
   
3. Transfer mixture into the pressure cooker make sure it’s on top of the aluminum foil strips.
   
4. Cover the cooker.
   
5. Leave in the cooker for 3 hours or on low for 6 hours.
   
6. 15 minutes before time runs out make sure to turn the heat off. 
   
7. Let it rest in the cooker for the remaining 15 mins, or till the cheese has melted
   
8. Now it’s time for those topping ingredients, top away.
   
9. Carefully flip the cooker upside down on a serving dish. Time to enjoy some good old healthy comfort food.