Goblin Good Supper





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Phase 2 Recipes

Main Dishes—Beef

Gobblin’ Good Supper (Beef Roast)
Six to eight servings. From http://www.txbeef.org: Tastes so good, everyone will gobble this up. Prep: 20 minutes. Cook: 45 to 50 minutes.


1 beef tri-tip roast (approximately 2 lb.) (also called bottom sirloin)

1 teaspoon dried rosemary leaves, crushed

2 cloves garlic, minced (or 1 teaspoon crushed garlic from jar)

1/2 teaspoon salt

1/4 teaspoon pepper

1 tablespoon olive oil

2 medium sweet onions, cut into 1-inch thick wedges

2 large sweet potatoes, peeled and quartered


Combine rosemary, garlic, salt and pepper to form a paste. Spread half of the herb paste evenly over surface of beef tri-tip roast.


Add oil to remaining herb paste and mix well.


Place vegetables in a large bowl. Pour herb-oil mixture over vegetables and stir to coat evenly.


Place roast, fat side up, in an open roasting pan. Arrange coated vegetables around roast. Do not add water or cover. Roast in preheated 425°F oven for 35-40 minutes for rare to medium.


Remove roast when meat thermometer registers 135°F for rare or 155°F for medium. Allow roast to stand, tented with aluminum foil, for 10 minutes. Roast will continue to rise in temperature to reach 140°F for rare and 160°F for medium.


While roast is standing, increase oven temperature to 475°F. Continue cooking vegetables 10 minutes or until tender and lightly browned.


Carve roast across the grain into thin slices. Serve with vegetables.

Three-Pepper Beef Kabobs (A meal on a stick)

Four servings. From http://www.txbeef.org: Prep: 15 minutes; Cook: 15 minutes.


1 lb. boneless beef sirloin steak, cut 1 inch thick

2 tablespoons canola or olive oil

1 tablespoon fresh lemon juice

1 tablespoon water

2 teaspoons Dijon-style mustard

1 teaspoon honey

1/2 teaspoon dried oregano

1/4 teaspoon pepper

1 medium green, red, and yellow bell pepper, cut into 1 inch pieces

8 large mushrooms (optional)


Cut beef steak into 1 inch pieces.


Whisk together oil, lemon juice, water, mustard, honey, oregano and pepper in large bowl; add beef, bell pepper and mushrooms, stirring to coat.


Alternately thread pieces of beef, bell pepper, and mushrooms on each of four 12-inch skewers.


Place kabobs on rack in broiler pan so surface of meat is 3 to 4 inches from heat.

Broil 9 to 12 minutes for rare to medium, turning occasionally. Season with salt if desired.


Note: This is Phase 2 because of the honey. However, the amount in one serving is insignificant, as only one teaspoon is here in four servings, and some of the marinade will drip into the pan.


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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


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