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21 Day Knockout
Week 3
Spring 2015
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
21 Day Knockout – Week 3
Recipe 15: Sesame Ginger Pork Shoulder
Recipe 16: Spicy Shrimp and Apple Fennel Salad
Recipe 17: Lemon Ginger Chicken Skewers
Recipe 18: Cumin and Garlic London Broil
Recipe 19: Tuna Steaks with Strawberry Balsamic Salad
Recipe 20: Walnut Pesto Stuffed Chicken
Recipe 21: Slow Cooked Herbed Roast with Crispy Greens
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
21 Day Knockout – Week 3
Shopping List
PROTEIN
2 pound pork shoulder [R15]
1 pound peeled and deveined
jumbo shrimp [R16]
2 large boneless skinless chicken
breasts [R17]
2 pound London broil [R18]
4 medium tuna steaks [R19]
4 large boneless skinless chicken
breasts [R20]
2 pounds boneless beef roast
[R21]
CONDIMENTS
Coconut aminos (1/2 cup, 3
tablespoons) [R15, R18]
Honey (5 tablespoons, 1
teaspoon) [R15, R16, R17, R19]
Sriracha (2 teaspoons) [R15]
Sesame oil (1 teaspoon) [R15]
Coconut oil (3 tablespoons) [R16,
R19]
Olive oil (10 tablespoons) [R17,
R20, 21]
Extra virgin olive oil (1/4 cup)
[R19]
Balsamic vinegar (3 tablespoons)
[R19]
*Extra virgin olive oil [R15, R17,
R18]
*Balsamic vinegar [R15, R17,
R18]
*Olive oil [R16, R20]
PRODUCE
Ginger (2 tablespoons grated)
[R15, R17]
Garlic (11 cloves) [R15, R18, R19,
R20, R21]
Scallion (1 large) [R15]
Lime (1 large) [R16]
Fennel (1 large bulb) [R16]
Apple (1 large) [R16]
Red onion (1/4 cup chopped, 1/2
cup sliced) [R16, R19]
Button mushrooms (1 pound)
[R17]
Cauliflower (2 cups florets) [R17]
Onion (1 1/2 small) [R17, R21]
Lemon (1 small) [R17]
Sweet potatoes (4 medium) [R18]
Spring mix lettuce (4 cups) [R19]
Radishes (1/4 cup sliced) [R19]
Strawberries (1 cup) [R19]
Basil (1 cup) [R20]
Mint (1 tablespoon chopped) [R20]
Cauliflower (4 cups florets) [R20]
**[21]
Kale (4 cups chopped) [R21]
Collard greens (4 cups chopped)
[R21]
*Mixed salad greens [R15, R17,
R18]
*Garlic [R15, R17, R18]
*Sweet potatoes [R16, R20]
*Green beans [R19]
*Broccoli [R21]
CANNED GOODS
Low sodium beef broth (1 cup)
[R15, R18]
Low sodium chicken broth (1/4
cup) [R21]
SPICES
Sea salt [R15, R16, R17, R18,
R19, R20, R21]
Freshly ground black pepper
[R15, R16, R17, R18, R19, R20,
R21]
Cayenne [R16]
Chili powder [R16]
Cumin [R18, R21]
Thyme [R21]
Parsley [R21]
*Basil [R15, R17, R18]
*Oregano [R15, R17, R18]
DRY GOODS
Sesame seeds (2 teaspoons) [R15]
Walnuts (2/3 cup chopped) [R20]
OTHER
Skewers [R17]
SHOPPING LIST LEGEND
** = Serving Suggestions
Purchase these ingredients if you are following
our suggested side dishes. Purchase the
quantity to meet your family’s needs.
[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3,
etc…
Each recipe is assigned a Recipe which
corresponds to the shopping list. This is handy if
you need to alter any recipes or omit a certain
recipe from the menu.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Sesame Ginger Pork Shoulder
Recipe 15 – Serves 4
INGREDIENTS:
1 (2-pound) pork shoulder
1/2 cup coconut aminos
2 tablespoons honey
2 teaspoons sriracha
1 tablespoon fresh grated ginger
2 teaspoons sesame seeds
1 teaspoon sesame seed oil
2 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
1 large scallion, chopped
1/2 cup low sodium beef broth
COOKING INSTRUCTIONS: Place pork in a large crock cooker.
In a large bowl, mix the remaining ingredients. Pour sauce over the pork and cover. Cook on LOW
for 8 hours, until pork is very tender and shreds easily with a fork. Serve warm.
SERVING SUGGESTION: A big tossed salad with Leanne’s basic vinaigrette. (Lettuce - not icebergand salad veggies of your choice. For dressing: In a small bowl, whisk together 3 tablespoons extra
virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and
oregano; drizzle dressing over salad.)
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Spicy Shrimp and Apple Fennel Salad
Recipe 16 – Serves 4
INGREDIENTS:
1 pound peeled and deveined jumbo shrimp, chopped
Sea salt and freshly ground black pepper, to taste
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 teaspoon honey
2 tablespoons fresh lime juice
2 tablespoons coconut oil
1 large bulb fennel, chopped
1 large apple, cored and chopped
1/4 cup chopped red onion
COOKING INSTRUCTIONS: In a large bowl mix the first 6 ingredients (shrimp through lime juice).
Heat coconut oil in a large skillet over medium heat. To the skillet, add the shrimp and cook for 10
minutes, until shrimp is pink and curled into a "c" shape.
In a large bowl, mix the raining ingredients and then add the shrimp. Toss the salad and serve.
SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss with olive
oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to
taste with salt, pepper and chili powder).
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Lemon Ginger Chicken Skewers
Recipe 17 – Serves 4
INGREDIENTS:
2 large boneless, skinless chicken breasts, chopped
1 pound button mushrooms, halved
2 cups cauliflower florets
1/2 small onion, sliced
2 tablespoons olive oil
1 tablespoon minced fresh ginger
2 tablespoon honey
1 tablespoons fresh lemon juice
Sea salt and freshly ground black pepper to taste
Skewers
COOKING INSTRUCTIONS: Preheat oven to 375 degrees.
In a large bowl, add all the ingredients and mix well. Thread chicken and vegetables onto skewers
and place on a large cookie sheet. Cook for 10 to 20 minutes. Flip over each skewer halfway
through. Serve warm.
SERVING SUGGESTION: A big tossed salad with Leanne’s basic vinaigrette. (Lettuce - not icebergand salad veggies of your choice. For dressing: In a small bowl, whisk together 3 tablespoons extra
virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and
oregano; drizzle dressing over salad.)
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Cumin and Garlic London Broil
Recipe 18 – Serves 4
INGREDIENTS:
1 (2-pound) london broil
1 large clove garlic, minced
Sea salt and freshly ground black pepper to taste
2 tablespoons ground cumin
3 tablespoons coconut aminos
1/2 cup low sodium beef broth
4 medium baked sweet potatoes
COOKING INSTRUCTIONS: To a large ziplock bag, add the roast. In a small bowl mix the next 6
ingredients (garlic through broth) and mix well. Pour sauce into bag and seal bag, squeezing out
excess air. Turn bag over to coat roast evenly. Refrigerate for 2 hours.
Empty the contents of the bag into a large crock cooker and cook on LOW for 6 hours or cook on
HIGH for 3 hours. Remove roast from crock cooker and slice.
Season potatoes with salt and pepper and serve with roast.
SERVING SUGGESTION: A big tossed salad with Leanne’s basic vinaigrette. (Lettuce - not icebergand salad veggies of your choice. For dressing: In a small bowl, whisk together 3 tablespoons extra
virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and
oregano; drizzle dressing over salad.)
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Tuna Steaks with Strawberry Balsamic Salad
Recipe 19 – Serves 4
INGREDIENTS:
1 tablespoon coconut oil
4 medium tuna steaks
Sea salt and freshly ground black pepper to taste
4 cups spring mix lettuce
1/2 cup sliced red onion
1/4 cup sliced radishes
1 cup sliced strawberries
1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon honey
1 clove garlic, minced
COOKING INSTRUCTIONS: Preheat oven to 350 degrees.
Heat coconut oil in a large skillet over medium-high heat, add tuna steaks. Season both sides with
salt and pepper and sear each side for 5 minutes.
Place fish in a baking dish and place in oven. Bake for 10 to 15 minutes, until fish flakes easily with
a fork and is cooked to desired level of doneness.
In a large bowl, add the next 4 ingredients (lettuce through strawberries) and toss.
In a small bowl, mix the remaining ingredients (olive oil through garlic) and whisk until smooth.
Pour dressing over salad and toss.
Place tuna over a bed of salad and serve.
SERVING SUGGESTION: Steamed green beans.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Walnut Pesto Stuffed Chicken
Recipe 20 – Serves 4
INGREDIENTS:
2/3 cup chopped walnuts
1 cup fresh basil
4 cloves garlic, peeled
4 tablespoons olive oil
1 tablespoon fresh chopped mint
Sea salt and freshly ground black pepper, to taste
4 large, boneless, skinless chicken breasts
4 cups steamed cauliflower
COOKING INSTRUCTIONS: Preheat oven to 375 degrees.
To a small food processor, add the first 6 ingredients (walnuts through salt and pepper). Blend the
ingredients until almost smooth.
Using a sharp knife, butterfly each chicken breast. Cover chicken with plastic wrap and beat with a
rolling pin or meat tenderizer until meat is flat. Put about one tablespoon of the pesto into the
center of each chicken breast and roll up.
Place chicken in a baking dish, seam side facing down. Cook for 30 to 35 minutes, until chicken is
white all the way through.
Serve chicken with cauliflower.
SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss with olive
oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to
taste with salt, pepper and chili powder).
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com
Slow Cooked Herbed Roast with Crispy Greens
Recipe 21 – Serves 4
INGREDIENTS:
2 pound boneless beef roast, cubed
Sea salt and freshly ground black pepper, to taste
1 teaspoon dried thyme
1 teaspoon dried parsley
4 tablespoons olive oil, divided
3 cloves garlic, minced
1 teaspoon ground cumin
1 small onion, sliced
1/4 cup low sodium chicken broth
4 cups chopped kale
4 cups chopped collard greens
COOKING INSTRUCTIONS: Season roast with salt and pepper and dried herbs.
Heat 2 tablespoons olive oil in a large skillet over high heat. Sear roast for 3 minutes on each side
then place in a large crock cooker.
In a medium bowl mix the next 4 ingredients (garlic through chicken broth). Pour sauce over the
roast and cover. Cook on LOW for 5 to 8 hours, until roast is very tender and light pink in the
center. Let cool for 15 minutes.
Preheat oven to 450 degrees. In a large bowl toss the kale and collards with the remaining olive oil
and salt and pepper. Pour greens onto a rimmed baking sheet and cook for 10 to 15 minutes, until
leaves are crispy, stirring occasionally.
Shred roast with two forks and serve with crispy greens.
SERVING SUGGESTION: Steamed broccoli and cauli-rice (process cauliflower in a blender or food
processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste
and fluff with a fork).
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available at www.SavingDinner.com