‘The Primal Skillet’ shares two recipes, will deliver healthy meals to your door

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KANSAS CITY, Mo. -- New Year's resolutions often involve getting fit and eating better.

Jase Bratcher, chef of The Primal Skillet, and Jared Ogden, brand ambassador who is also a retired Navy SEAL and Bronze Star recipient, joined us on the FOX 4 Morning Show on Thursday. The Primal Skillet is a premier healthy, gourmet, delivery meal service with a variety of healthy meals,  such as:

  • Bacon Wrapped Meatloaf and Mashed Red Potatoes
  • Chicken Spiedini in Red Sauce over Zucchini Noodles
  • Kansas City Strip Steak with Mushrooms, Onions and Pan Fried Brussels
  • Pumpkin Pancakes with Chicken Sausage

Read here about The Primal Skillet's pricing and delivery service, in which meals are prepared fresh and delivered to your door weekly.

Chef Jase Bratcher also shared two of their favorite paleo recipes that are packed with protein, which will help keep you full and build lean muscle.

(Click here for more on a strength training plan in 2016 and fitness gear to wear to help you reach your goals.)


Chefs Favorite Hash

(Serves 1)
4oz chicken sausage
3/4 cup sweet potatoes
1/2 cup onions
1/2 cup poblano peppers
2 eggs
1/4 cup chopped cilantro


In a large skillet brown the chicken sausage once it is browned break it apart with a spoon or spatula until it is in small crumbles. (About 4 minutes)

Add in sweet potatoes and cook over medium high heat until they start to soften.

Add onions and poblano. Stir occasionally (about 7-10 minutes until potatoes are soft and onions are translucent)

In a separate small skillet add 1 tbs ghee or coconut oil and melt over med high heat. Once melted crack your 2 eggs in the pan then lightly salt and pepper. Once white start to solidify and bubble flip them to finish to desired yoke consistency.

In the first pan add the cilantro and give a quick stir. Then place on a plate. Add the eggs to the top and serve. Sliced avocado is a great way to top off this meal. Cayenne can be added for extra heat.

Kansas City Strip Steak with blackened Brussels Sprouts.

(Serves 1)

6 oz of KC strip trimmed lean
1/4 medium onion cut into thin strips
3 small onions sliced thin
1 tsp orange zest
1 1/2 cup Brussels Sprouts
(All seasonings to taste)
4 tbs ghee/coconut oil


For stove top or grill preparation

Heat your cooking surface to a high heat (grill about 750-800 degrees, it's best to use a cast iron with a little ghee or coconut oil just to the smoking point)

Preseason the steak with salt pepper and garlic

Place it on cooking surface (3-4 minutes on each side for med. rare)

In a small separate pan on medium high add 1 tbs ghee until melted then add mushrooms, onions and orange zest with a little garlic powder.

In a third large skillet over med/high heat melt 1-2 tbs ghee.

Season the pan by putting a thick dusting of salt pepper garlic and cayenne over the entire bottom

Place the Brussels sprouts cut side down and cover. Let them fry covered for 3 minutes until they start to turn a darker green then stir once to make sure they aren't sticking to the pan and cook for 3 more minutes.

Plate the steak and add the mushrooms and onions to the top (for those wanting a bit more good fats 1/2 tab of ghee on top is a great addition).

Add the Brussels Sprouts and serve.

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