# Garlic Butter Salmon with Parmesan Cream & Asparagus

**Serves:** 2 | **Active:** 20 min | **Total:** 20 min

## Ingredients

### Protein
- 2 lbs 5 oz (1065g) Atlantic salmon fillets

### Vegetables
- 3½ oz (100g) asparagus, woody ends snapped off

### Fats & Sauce
- 1½ tbsp (20g) ghee
- 3 tbsp (45g) grated Parmesan
- 3½ tbsp (50g) shredded cheddar

### Seasoning
- 1 tsp (5g) fresh garlic, minced (about 1 clove)
- 1 tsp (5g) lemon juice
- 1 tbsp (5g) fresh parsley, chopped
- Salt and pepper to taste

### Side
- ¼ cup (25g) whey protein powder, mixed into a shake with water

## Instructions

1. **Season & sear salmon:** Pat salmon dry and season generously with salt and pepper. Heat ghee in a large skillet over medium-high heat until shimmering. Place salmon skin-side up and sear 4–5 minutes undisturbed until a deep golden crust forms. Flip and cook 3–4 minutes more.
2. **Sauté asparagus:** Push salmon to one side of the pan. Add asparagus spears and cook 3–4 minutes, turning occasionally, until bright green and just tender.
3. **Build the cream sauce:** Reduce heat to medium-low. Add minced garlic to the pan and cook 30 seconds. Sprinkle Parmesan and cheddar over the salmon and let melt, 1–2 minutes. Squeeze lemon juice over everything and stir any cheese that pools in the pan into a sauce.
4. **Finish & plate:** Plate salmon over asparagus. Spoon any pan sauce on top. Garnish with chopped parsley.
5. **Side:** Mix whey protein powder with cold water and serve alongside.

## Notes
- Salmon is done when it flakes easily at the thickest part and reads 125–130°F internally for medium.
- Asparagus can be moved to a separate burner if your skillet is crowded.

# Seared NY Strip with Jalapeño Cheddar Crust & Arugula

**Serves:** 2 | **Active:** 20 min | **Total:** 30 min (includes rest)

## Ingredients

### Protein
- ~2 lbs 7 oz (1105g) NY strip steaks (2–3 steaks depending on size)

### Vegetables
- 3½ oz (100g) arugula

### Fats & Sauce
- 2½ tbsp (35g) ghee
- ~5½ oz (80g) shredded cheddar cheese (about 1½ cups loosely packed)

### Seasoning
- 1 tsp (5g) fresh jalapeño, minced (about ½ small pepper)
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) lemon juice
- 1 tsp (5g) black pepper, coarsely ground
- Salt to taste

## Instructions

1. **Temper & season steaks:** Pull steaks from the fridge 15 minutes before cooking. Pat dry. Season aggressively on all sides with salt and the coarsely ground black pepper.
2. **Sear:** Heat ghee in a cast-iron skillet or heavy pan over high heat until nearly smoking. Sear steaks 3–4 minutes per side for medium-rare, basting with ghee as they cook. Add minced garlic in the last 30 seconds and let it sizzle.
3. **Jalapeño cheddar crust:** Reduce heat to medium-low. Top each steak with the minced jalapeño, then pile on the shredded cheddar. Cover pan with a lid for 1–2 minutes until cheese is fully melted and starting to bubble.
4. **Rest:** Transfer steaks to a cutting board and rest 5 minutes. Do not skip — this keeps the crust intact.
5. **Dress arugula:** Toss arugula with lemon juice and a pinch of salt.
6. **Plate:** Slice steaks against the grain and fan over the arugula. Drizzle any pan juices on top.

## Notes
- For thinner strip steaks, reduce sear time to 2–3 minutes per side.
- The cheddar crust can also be finished under a broiler if preferred, but the lid-steam method works well on the stovetop.

# Crispy Chicken Thighs with Spinach & Olive Oil Garlic Sauce

**Serves:** 2 | **Active:** 20 min | **Total:** 25 min

## Ingredients

### Protein
- ~2 lbs 11 oz (1220g) boneless skinless chicken thighs (about 6–8 thighs)

### Vegetables
- 3½ oz (100g) fresh spinach

### Fats & Sauce
- 5 tbsp (70g) olive oil
- 3 large eggs (150g)
- ~7½ oz (105g) shredded cheddar cheese (about 2 cups loosely packed)

### Seasoning
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) paprika
- 1 tsp (5g) black pepper
- Salt to taste

## Instructions

1. **Season chicken:** Pat thighs dry. Season on both sides with paprika, black pepper, and salt.
2. **Sear:** Heat olive oil in a large skillet over medium-high heat. Add chicken thighs in a single layer (work in batches if needed) and cook 5–6 minutes per side until deeply golden and cooked through (165°F internal). Remove and set aside.
3. **Wilt spinach:** In the same pan over medium heat, add spinach and cook 1–2 minutes, stirring, until wilted. Add minced garlic and cook 30 seconds more.
4. **Build egg-cheddar sauce:** Reduce heat to low. Beat the eggs and pour them around the spinach in the pan — not scrambled, but swirled gently into a loose sauce. Immediately scatter cheddar over the top. Stir gently for 60–90 seconds until eggs are just set and cheese is melted into a creamy coating.
5. **Plate:** Return chicken to the pan, nestling into the sauce. Spoon sauce over the tops. Serve directly from the pan.

## Notes
- Low heat is essential when adding eggs — you want a silky sauce, not scrambled eggs.
- If the pan is very hot, pull it off the burner for 30 seconds before adding the eggs.

# Spiced Pork Chops with Broccoli & Egg-Cheddar Pan Sauce

**Serves:** 2 | **Active:** 20 min | **Total:** 25 min

## Ingredients

### Protein
- ~2 lbs 6 oz (1070g) boneless pork chops (4–6 chops)

### Vegetables
- 7 oz (200g) broccoli florets (about 2 heaping cups)

### Fats & Sauce
- 5 tbsp (75g) olive oil
- 3 large eggs (150g)
- ~7¾ oz (110g) shredded cheddar cheese (about 2 cups loosely packed)

### Seasoning
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) paprika
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) garlic powder
- Salt and pepper to taste

## Instructions

1. **Season pork chops:** Pat chops dry. Mix paprika, cumin, garlic powder, salt, and pepper together and rub onto both sides of each chop.
2. **Sear:** Heat olive oil in a large skillet over medium-high heat. Sear pork chops 4–5 minutes per side until golden brown and cooked through (145°F internal). Remove and tent loosely with foil to rest.
3. **Cook broccoli:** In the same pan over medium heat, add broccoli florets and 2 tablespoons of water. Cover and steam-sauté 3–4 minutes until bright green and just tender. Remove lid and let any water evaporate. Add minced garlic and cook 30 seconds.
4. **Build egg-cheddar sauce:** Reduce heat to low. Beat eggs and pour over the broccoli in the pan. Gently swirl — don't scramble. Scatter cheddar on top and stir softly 60–90 seconds until eggs just set and cheese melts into a creamy sauce.
5. **Plate:** Spoon broccoli and sauce onto plates. Slice or plate pork chops on top. Drizzle any resting juices over everything.

## Notes
- Pork chops at 145°F will be slightly pink in the center — this is safe and results in a juicier chop.
- If chops are very thick (>1 inch), cover the pan after flipping to ensure the center cooks through.

# Chorizo-Spiced Ground Pork & Cauliflower Hash with Parmesan Cream

**Serves:** 2 | **Active:** 20 min | **Total:** 20 min

## Ingredients

### Protein
- ~2 lbs (920g) ground pork

### Vegetables
- 3½ oz (100g) cauliflower florets, cut small

### Fats & Sauce
- 1 tbsp (10g) salted butter
- 1½ tbsp (25g) heavy cream
- 1½ tbsp (20g) shredded cheddar
- 1½ tbsp (20g) grated Parmesan

### Seasoning
- 1 tsp (5g) fresh jalapeño, minced
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- 1 tsp (5g) paprika
- Salt and pepper to taste

### Side
- Generous ⅓ cup (80g) whey protein powder, mixed into a shake with water

## Instructions

1. **Brown the pork:** Heat a large skillet over medium-high heat. Add ground pork and break it apart with a spatula. Season with cumin, chili powder, paprika, jalapeño, garlic, salt, and pepper. Cook 6–8 minutes, stirring occasionally, until well browned and cooked through. Don't over-stir — let the meat get some crispy bits.
2. **Add cauliflower:** Add the cauliflower florets directly to the skillet with the pork. Toss to coat in the rendered fat. Cook 4–5 minutes, stirring occasionally, until cauliflower is just tender and picking up golden color.
3. **Build the cream sauce:** Reduce heat to medium-low. Add butter and let it melt. Pour in heavy cream and stir to combine. Scatter cheddar and Parmesan over the top and fold everything together until the cheese melts into a glossy coating, 1–2 minutes.
4. **Plate & serve:** Divide between two bowls or plates. Serve the protein shake alongside.

## Notes
- Ground pork releases significant fat — if pooling is excessive, carefully tilt the pan and spoon off a tablespoon or two before adding the cauliflower.
- For crispier cauliflower, spread the florets flat in the pan and don't stir for 2 minutes to develop some char.

# Cheesy Beef & Green Bean Skillet with Garlic Butter

**Serves:** 2 | **Active:** 20 min | **Total:** 25 min

## Ingredients

### Protein
- ~2 lbs 9 oz (1155g) ground beef 93/7

### Vegetables
- 7 oz (200g) green beans, ends trimmed

### Fats & Sauce
- 2½ tbsp (35g) olive oil
- 3 tbsp (40g) salted butter
- ~5½ oz (75g) shredded cheddar cheese (about 1½ cups loosely packed)

### Seasoning
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) onion powder
- 1 tsp (5g) black pepper, coarsely ground
- Salt to taste

## Instructions

1. **Brown the beef:** Heat olive oil in a large skillet over medium-high heat. Add ground beef and break apart. Season with onion powder, black pepper, and salt. Cook 7–8 minutes, stirring occasionally, until well browned. Drain excess fat if necessary. Push beef to the edges of the pan.
2. **Cook green beans:** Add green beans to the center of the pan. Add 2 tablespoons of water, cover, and steam 4–5 minutes until just tender. Remove lid, toss green beans with the beef, and let any water evaporate.
3. **Garlic butter finish:** Reduce heat to medium-low. Add butter to the pan. Once melted, add minced garlic and stir for 30 seconds, letting it perfume the butter. Toss everything to coat.
4. **Melt cheddar:** Scatter shredded cheddar evenly over the skillet. Cover for 1–2 minutes until cheese is fully melted and gooey.
5. **Plate:** Serve directly from the skillet.

## Notes
- Draining some of the rendered beef fat before adding green beans keeps the sauce balanced rather than greasy.
- For crispier green beans, skip the steaming step and sauté over high heat for 5–6 minutes instead.

# Spicy Turkey & Zucchini Skillet with Cheddar Cream

**Serves:** 2 | **Active:** 20 min | **Total:** 20 min

## Ingredients

### Protein
- ~3 lbs (1375g) ground turkey 93/7

### Vegetables
- 3½ oz (100g) zucchini, diced or sliced into half-moons

### Fats & Sauce
- 1 tbsp (20g) salted butter
- 1½ tbsp (20g) olive oil
- 3 tbsp (45g) heavy cream
- ~1½ oz (40g) shredded cheddar cheese (about ¾ cup loosely packed)

### Seasoning
- 1 tsp (5g) fresh jalapeño, minced
- 1 tsp (5g) fresh garlic, minced
- 1 tsp (5g) cumin, ground
- 1 tsp (5g) chili powder
- Salt and pepper to taste

## Instructions

1. **Brown the turkey:** Heat olive oil and butter together in a large skillet over medium-high heat. Add ground turkey and break apart. Season with cumin, chili powder, jalapeño, garlic, salt, and pepper. Cook 7–9 minutes, stirring occasionally, until well browned and no longer pink.
2. **Add zucchini:** Add diced zucchini to the skillet. Stir to combine with the turkey and cook 3–4 minutes until just tender.
3. **Build cheddar cream:** Reduce heat to medium-low. Pour in heavy cream and stir. Scatter cheddar over the top and fold together until melted and the sauce coats everything, 1–2 minutes.
4. **Taste & plate:** Adjust salt and pepper. Divide between two plates and serve immediately.

## Notes
- Ground turkey is lean and can dry out quickly — don't overcook past the point the pink disappears.
- For extra heat, add more minced jalapeño or a dash of hot sauce at the table.
- ~3 lbs of ground turkey is a large volume; use the largest skillet available or a Dutch oven.