Today, I challenge you! And in challenging you, I will also support you.
I challenge you to spend LESS THAN AN HOUR in the kitchen on Sunday to feed your family two delicious Clean dinners this week, plus have two lunches ready in the fridge for your busy week.
To help you succeed, I am providing you with a grocery list, step-by-step meal prep plan and complete recipes. Subscribers to the blog, will get these in a PDF mini e-Book. Click Here to Subscribe.
I am dedicated to meal planning and prep to maximize your family time and minimize your kitchen time. Even if you love to cook, having a family changes priorities and redirects how we want to spend our time. Meal prep allows you to spend a concentrated amount of time in the kitchen and come away with meals ready to serve during the week. This is a small glimpse into how I help people maximize their time. Read, share, cook and feed... and rise to the challenge.
The first recipe is a staple on my British side. Sunday roast is a must. The latter is a recipe inspired by Ann Gillespie that I found on Epicurious and adjusted to fit the Clean eating lifestyle.
Make a commitment this Sunday to try this out and please, please, please share your results, ups, downs, likes and dislikes.
ON THE MENU
Sunday Roast & Moroccan Beef Stew
GROCERY LIST (Listed by Department)
- 2 Large Yellow Onions
- ½ to 1 LBS Fingerling Potatoes, (or other favorite potato)
- 1 LBS Sweet Potato
- 1 Large Carrot
- 1 Garlic Clove
- 2 Heads Broccoli
- 1 Bunch Flat Leaf Parsley
- 4 LBS Cross Rib Roast
- 2, 6-Ounce Containers Beef Demi Glaze, or 1, 32-Ounce Beef Broth
- 1 Tablespoon Paprika
- 2 Teaspoon Cumin
- 1 ½ Teaspoon Ground Cinnamon
- ½ Cup Halved Pitted Kalamata Olives
- ½ Cup Golden Raisins
- Coconut or Olive Oil
SUNDAY PREP DAY
Preheat the oven to 450 & take out a roasting pan.
In a sauce pan, bring 1 container of demi-glace, or 1 cup of beef broth to a simmer.
In another sauce pan, bring 1 container of demi-glace plus 6 ounces of water, or 2 cups of beef broth to a simmer.
Cut 1 onion into large chunks and place on the bottom of the roasting pan. Cut fingerling potatoes into halves or quarters and place on tops of onion.
Dice 1 onion and slice carrots into 1/4" discs. Place in a bowl and set aside. Dice sweet potato into bite size pieces. Place in a bowl and set aside.
Cut broccoli into pieces, place on a baking sheet, sprinkle with oil, salt and pepper. Set aside.
Pour simmering demi-glace over potatoes and onion, then sprinkle with salt and pepper.
In a small bowl, mix 2 tablespoons of oil, 1 tablespoon salt, ½ tablespoon pepper and 1 garlic cloves minced. Rub the roast with the mixture, then place it in the roasting pan FAT SIDE UP.
In another small bowl, mix 1 tablespoon paprika, 2 teaspoon cumin, 1 1/2 teaspoon cinnamon, 1 teaspoon salt, 1/2 teaspoon pepper.
Cook at 450 for 15 minutes, then reduce heat to 375
- 13-15 minutes per pound for rare-medium rare
- 15-17 minutes per pound for medium
WHILE THE ROAST IS COOKING...
In a medium to large pot, heat 1 tablespoon butter and 1 tablespoon oil (you can omit butter if desired over medium heat). Add carrots and onions. Sauté until they are translucent. Add sweet potato. Cook until the sweet potato is fork tender and begin to brown. Add seasoning mix. Combine well. Pour in demi-glace, or broth, bring to a boil, reduce heat and simmer for 30 min.
Remove from heat and transfer to a large container. The liquid should only fill about 1/2 the container. Place in fridge.
When roast is done, remove it from the oven, put broccoli in oven. Cook broccoli for 15-20 minutes.
Transfer roast to a large platter, cover with foil and allow to rest while broccoli cooks.
Slice enough meat to serve your family the Sunday Roast. Plate meat, potatoes, onions and broccoli.
Cut balance of meat into 1" cubes and put in Moroccan stew base. Add any leftover potato and onion as well. This will keep in the fridge the rest of the week. Reheat, mix 3 tablespoons chopped parsley and portion it out for dinner one night for the whole family and transfer to small containers for grab-n-go lunches during the week.