T Nation

Protein Heavy Stews, Soups, Chilies?


#1

Looking to incorporate more stews, soups and chilies into my diet.

I’m getting tired of baked, pan fried and grilled meats so it would be a nice change of pace.

Any recipes or options you guys recommend? Anything you guys make weekly?


#2

I make the following soup which reheats really well:

1 onion, 1 carrot, 1 celery stalk, 2 garlic, ginger, chilli chopped and cooked in olive oil
1 parsnip, 1 turnip, 4 potatoes chopped and thrown in once the onion is clear
Add 1 litre chicken broth/stock
Shred an entire roast chicken (skin removed) and throw it in
Add water until its about half an inch above everything
Cook for an hour - slowly simmering add water if it gets dry
5 minutes before the end, throw in some corn and peas

I don’t bother peeling anything (well, onion, garlic and ginger get peeled) but it is a bit of chopping if you like your veggies small. Shit’s delicious though…


#3

I’m a big fan of Dr Johns Chili ( https://www.t-nation.com/diet-fat-loss/20-pounds-in-20-weeks), although I do admit I simplified it by leaving out the cashew meal and I often leave out the beans. The recipe as written is HUUUUGE and I only ever make half of it because I would need a multi gallon pot to make it as written.

You might look up the Stew-roids series over on Chaos and Pain too, lots of great recipes in there


#4

Chilli-con-carne always works a treat, heaps of mince, beans and goodness, I usually chuck it over some sweet potato.


#5

This will be the first, but certainly not the last, time on this forum that I recommend a sous vide controller. It will up your meat-game exponentially. I put 2lbs of grass-fed beef chuck cubes (1-2") into a bag with red wine, balsamic, soy sauce, fresh thyme, and bay leaves. 12 hrs @ 136F yields a bag of ready to eat, spoon-tender, morsels that will keep for a week in the cooking liquid. Which, by the way, you can reduce, or thicken with cornstarch slurry (or xantham gum if you are a modernist) to create a ridiculous steak-sauce/gravy. The entire bag of meat and sauce can be frozen, and reheated in the water bath, months-later, with very little reduction in texture or flavor.