Saturday, March 6, 2010

Ben’s Primal Paleo Cubano Dinner - Rough Draft

This is a rough draft and will be edited and updated:

Ben’s Primal Paleo Cubano Dinner

Pollo con Calabacitas
Carne Picadillo Cubano
Mushroom Onion Relish

Toad-in-the-Hole Egg Cup

Pico de Gallo


A Crunchy Salad

Pollo con Calbacitas

1 lb boneless chicken breast

1 lb boneless chicken thigh

large onion diced

4 medium or 3 large zucchini and or yellow squash

½ large carrot

Several table spoons tomato paste

½ cup chicken stock or water or wine

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder


Large frying pan

A large mixing bowl or dish

Saute the chicken in the lipid-oil-fat of your choice (coconut oil, olive oil, butter, ghee lard, flax seed oil, etc.). I usually throw the pieces of chicken in the pan whole, and then cut them in the pan with a knife and tongs after then brown on each side.

When the chicken is about 80% done, take it out of the pan and set it in a bowl with a cover on it.

Put the onions in the hot pan with a lilttle more oil. Scrape up the brown bits on the bottom on the pan and stir into the onions as they caramelize.

When the onions are caramelized pour about 2/3 of the onions in the bowl on the side where the chicken is still hangin out.

Quckly add the zucchini/squash and carrots to the pan and try to almost sear or caramelize the zucchini. You have to let them sit longer before you stir them than you do with onions, which need to keep moving the whole time. When the veggies are about 2/3 done and bwoned a bit and are staring to soften, add the spice mixture and the tomato paste. Mizx this in with the veggies in the pan and almost let the paste brown a bit and get everything coated with a spicy rusty flavor base. Add the chicken and onions back to the pan and get them coated with the spice mix and veggies in the pan. Just before the spice mix starts to brown, add the chicken stock, and de glaze the pan with a straight edge wooden spatula, scraping all the rest of the brown bits in the pan. Add the little bit of tomatoes or tomato sauce (just a little bit!) and some more of the spice blend and the chopped cilantro and parsley.

Cover and let it simmer for about 5 minutes if you want the dish to be more “fajita” style, or let it really stew for 60-90 minutes if you want if to stew and become what we call “en stracci” or “like rags”.

Picadillo Cubano

Caramelize the onions in lipid of choice (I really like a mix of coconut oil and lard or bacon grease)

Add the garlic and let it get lightly golden or toasted then and ground beef and cooked until the beef is about 50% cooked through

Add the peppers, mushrooms, tomato paste and spice mixture

Stir the paste and spice mixture into the meat and veggies

When the paste starts to brown and rust,

Then add the tomatoes, olives, capers and stock, stirring and scraping to deglaze the pan.

Add the cilantro, parsely, basil, and or oregano and another good shot of the spice blen

large onion diced

1 yellow or red pepper

1 small or ½ large carrot

6 large white mushrooms

½ cup green olive pitted

¼ cup capers

Several table spoons tomato paste

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder



“Poultry Seasoning” and or :Italian Seasoning” and or dried or fresh: Thyme, Rosemary, Sage, Oregano, Basil, Marjoram

Fresh Cilantro

Fresh parsley

Fresh basil

Pico de Gallo

3 or 4 large tomatoes, diced

1 medium yellow pepper

¼ of a small onion, or one or two small shallots

A pinch of fresh garlic

A good helping of coconut or olive oil

Approx 1 Tbsp red wine vinegar or comparable amount fo lemon or lime juice

½ tsp Lemon or Lime zest

½ tsp honey

Small amount of sea salt to taste, or Bragg Liquid Amino

Poultry seasoning or fresh or dried thyme, oregano, basil, sage, marjoram

Fresh cilantro and parsley

Add everything into a bowl and mix thoroughly. Adjust sweet, sour, salt balance. Let sit for about 30 minutes.

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