As I begin my yearly spring leaning I realize I need to dial my macros back into the 33’s that worked so well for me last year. Of course those macros can be used in both the bulking and leaning protocols boiling down to portion sizes and total caloric intake.
Like a bear that hibernated in her sweats all winter eating waaay too much my conundrum was how can I make some of my favorite recipes a little on the leaner side without losing all semblance of flavor. As dedicated as I am I was not looking forward to boneless skinless chicken breasts and white fish day in and day out for several weeks. That’s no way to live — long term.
Soooo I trimmed up my brisket recipe (literally) and canned the usual creamy mayo based sides without sacrificing taste. I served up the brisket up with a baked sweet potato and fresh steamed green beans with a tad of butter which rounded out the meal.
Nutritional Information per serving which includes:
5 oz. brisket, 6 oz baked sweet potato, 1 cup steamed green beans, 1 tsp butter (for your potato or beans)
5-6 pound brisket yields approximately 10 servings
Calories: 510, Protein 44 g, Fat 18 g, Carbs 43 g (33/33/33%’s)
1, 5 – 6 lb grass fed beef brisket
1 tablespoon coconut oil, lard or tallow
1 1/2 tablespoons chili powder
1 1/2 tablespoons sea salt
2 1/4 teaspoons garlic powder
2 1/4 teaspoons onion powder
2 1/4 teaspoons freshly ground black pepper
2 1/4 teaspoons brown sugar
1 1/2 teaspoons dry mustard
1/2 bay leaf, crushed
2 cups homemade beef stock (sub is organic beef broth)
Mix the spices together in a small bowl. Cover the meat on all sides brushing the rub in well. Wrap in plastic wrap and allow to refrigerate for 2 – 4 hours. Take brisket out 1 hour before cooking.
Melt the tablespoon of fat in a cast iron skillet over medium high heat; brown the meat well on all sides. If you’re like me this will make a bit of mess on your stove. Such is life and easy enough to clean up.
Place the brisket in a large roasting pan. Deglaze your skillet by pouring about 1/4 cup of the stock or broth in the pan and scraping up any browned bits; pour that and the remaining liquid into the roasting pan, put a lid on it and slow cook at 275 degrees for 5 – 6 hours or until fork tender.
Let the brisket sit for about 20 minutes before carving. Much as I hate to do it, I also trimmed the ‘blanket’ of fat off each slice. Leaving it on during the cooking process allowed the meat to end up really, really tender.
For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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