Dash 10″ Carbon Steel Fry Pan FDCSP100 User manual

CARBON STEEL

FRY PAN, 10"

# FDCSP100

Text

Using Your Compact Cold Pressed Juicer

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HECK

YEAH!

Are you ready to get cookin’? I started the Fit Cook

Community to inspire people to stay t with

healthy—never boring!—recipes. Teaming up with Dash,

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products that make a difference in your kitchen.

Let’s dig in!

@tmencook

About Your Carbon Steel Fry Pan .........................................4

Care & Use ..............................................................................5

Recipe Guide .................................................................... 7-23

Customer Support ...............................................................24

Warranty ................................................................................25

Notes................................................................................ 26-27

CARBON STEEL

FRY PAN, 10"

Using Your Compact Cold Pressed Juicer

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Your Carbon Steel Fry Pan is oven- and stovetop-safe up to 500°F.

When preheating your pan, start with low to medium heat. Carbon steel retains heat

and performs better when heated at a lower and slower rate. Cooking over high heat for

prolonged periods may cause food to burn or stick, or could damage your pan's enamel

coating over time.

Do not use metal brushes or utensils when cooking with the Carbon Steel Fry Pan.

These may scratch the finish of your pan.

When handling the Carbon Steel Fry Pan, keep in mind that the stainless steel handle

may become hot while cooking.

Your Carbon Steel Fry Pan comes with an enamel coating that provides a slick cooking

surface naturally, without the added chemicals of a nonstick coating. Because of this,

it is not necessary to use as much butter or oil when cooking as you would normally.

The enamel coating of the pan keeps the surface from rusting and does not require

seasoning. This means less maintenance and the same browning as raw carbon steel.

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Using Your Compact Cold Pressed Juicer

ABOUT YOUR CARBON STEEL FRY PAN

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CARE & USE

Hand wash only with warm, soapy water. To remove tough residue,

use baking soda and gently scrub. The Carbon Steel Fry Pan is NOT

dishwasher safe.

Do not clean your Carbon Steel Fry Pan with metal scouring pads or

other harsh cleaners, as this may scratch or wear away the finish.

While your Carbon Steel Fry Pan is durable, use caution when moving

and storing it, as the enamel surface may crack or chip if dropped.

HOLD UP!

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Using Your Compact Cold Pressed Juicer

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RECIPE

GUIDE

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@bydash and @tmencook!

8oz brown rice (or low carb

cauliower “rice”)

15oz can no-salt black beans

1¼ lb raw jumbo shrimp

(or chicken, tofu, or beef)

Olive oil spray

2 tsp chili powder

1 tsp cumin

Pinch of sea salt and pepper

1 small white onion, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

(or another green bell pepper

since they are cheaper)

Juice from 1 lime

¾ cup frozen corn, thawed

Garnish (optional):

Avocado, mashed

Cilantro, chopped

1 lime wedge

Ingredients:

15-Minute Shrimp Burrito Bowl

Meal Prep

Directions:

Yield: 3 servings

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Prepare the rice according to the instructions given and set aside. (Pro Tip: as a time-saver, use frozen

brown rice and simply heat in the microwave.) Empty the black beans into a microwave-safe bowl

and warm for 2-3 minutes.

Spray the shrimp with a little olive oil, then rub the shrimp with the chili powder, cumin, salt

and pepper.

Set the Carbon Steel Fry Pan on medium-high heat. Once hot, spray with olive oil. Toss in the onions

and bell peppers and sear for 3-5 minutes. As peppers and onions cook, squeeze in fresh lime to

help caramelize (and soften) the veggies. Once the onion is translucent and the edges are seared,

remove from the Fry Pan.

Increase the heat of the Fry Pan to high, then add the corn. Cook for 2-3 minutes, enough to thaw

and sear the outside of the corn, then set aside.

Reduce the heat of the Fry Pan to medium, and if needed, spray with a little more olive oil.

Toss in the shrimp. Cook for 6-8 minutes until the shrimp is pink/white and plump with seared edges.

Assemble the bowl in your meal prep containers by evenly dividing up the ingredients!

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Avocado oil spray

1 green bell pepper, sliced

1 red bell pepper, sliced

Juice from 1 lime

1 tbsp avocado oil (or olive oil)

1 tbsp garlic, minced

½ cup onion, diced

1½ cans (638g) no-salt black

beans, drained (1 can=425g,

½ can=213g)

1 tsp smoked paprika

2 tsp cumin

1 cup water (or more as needed)

Sea salt and pepper, to taste

4 low carb wheat tortillas

1½ cups Mexican cheese blend

Garnish:

Cilantro, chopped

Guacamole

Ingredients:

Quick Refried Black Bean

Quesadillas

Directions:

Yield: 4 quesadillas

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Set the Carbon Steel Fry Pan on medium-high heat. Once hot, spray with a little avocado oil, then add

the sliced peppers. Allow them to cook in the Fry Pan without stirring for about 2 minutes, or until you

smell and see the peppers begin to sear. Then immediately begin stirring the bell peppers in the

Fry Pan. Squeeze in lime as they sear to help with softening. Remove from the Fry Pan.

Place the Fry Pan back on the heat and reduce it to medium. Once the Fry Pan has cooled down,

add the oil, garlic and onions. Caramelize the onions with the garlic for about 2-3 minutes, or

until the onions have turned brown and translucent.

Add just 1 can of black beans—save the remaining portion—and stir it up. Add in the paprika and

cumin, then begin to mash the beans using the spatula. Continue stirring and mashing until all of the

beans have been mashed up to create a fragrant black bean paste. Reduce the heat in the Fry Pan

if needed.

SLOWLY pour in a few tablespoons of the water, then continue stirring. Continue adding water as

needed until you create a smooth black bean paste.

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Add the remaining black beans and fold them into the paste. Season to taste with sea salt and

pepper, and garnish with fresh cilantro.

To one side of a whole wheat tortilla, add a small amount of cheese, then the black bean paste,

then some peppers, then a bit of cheese. Fold it closed. Repeat with remaining tortillas

and llings.

Set the Fry Pan on medium-high heat, and once hot, spray it with avocado oil. Add the

quesadilla and cook for about 3 minutes on each side, or until one side becomes golden

brown with crispy edges. Flip and cook on the other side.

Enjoy with fresh guacamole!

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1lb (454g) raw Brussels sprouts,

quartered or halved and washed

Pinch of sea salt and pepper

2 tbsp avocado oil (or olive oil)

½ onion, sliced

4 garlic cloves, minced

1½ cups (portobello) mushrooms,

chopped

½ red bell pepper, thinly sliced

and chopped

1½ cups brown rice, cooked

(or low carb cauliower “rice”)

1½ tbsp fresh ginger (or more/

less, to taste)

cup (~2.7oz) low sodium

teriyaki sauce (store-bought or

homemade)

Garnish:

Cilantro, chopped

Optional Protein:

15oz (three 5oz) salmon llets,

center-cut (or chicken)

Ingredients:

Teriyaki Brussels Sprouts &

Grains Meal Prep With Salmon

Directions:

Yield: 3 servings

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2

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Set oven or air fryer to 420°F. (If using salmon, marinate in 4 tablespoons of teriyaki sauce for about

20 minutes at room temperature.) Toss Brussels sprouts in a mixing bowl with sea salt, pepper and

1 tablespoon of oil. Place on a (nonstick) baking tray or in the air fryer basket. Roast (or air fry) for

10-12 minutes until outer leaves become seared BUT the sprouts are still vibrant green. Wait until the

sprouts are nearly halfway through cooking to proceed.

Set the Carbon Steel Fry Pan on medium-high heat. Once hot, add remaining oil, onions, garlic and

mushrooms. Cook until the mushrooms shrink and the onions begin to turn brown and translucent,

about 3-5 minutes. Add the bell pepper and brown rice and mix together.

Reduce the heat to low-medium, then add the ginger and roasted Brussels sprouts. Fold everything

together, then drizzle on the teriyaki sauce. Garnish with cilantro and enjoy!

Optional Protein: Set the Fry Pan on medium-high heat. Once hot, spray with avocado oil. Add

the marinated salmon with the skin side up and cook for about 2 minutes, or until dark sear marks

appear on the salmon. Use tongs to ip the salmon over and cook until desired readiness, about

6-9 minutes. Continuously spoon any leftover teriyaki sauce over the salmon to cook through.

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1lb fresh crab meat

2 eggs, lightly beaten

2 tbsp low calorie mayo

(I use olive oil mayo.)

1 tbsp mustard (Dijon

mustard if you’re fancy)

2 scallions (green onions),

chopped

1 tbsp The Fit Cook Everyday

blend (or 2 tsp granulated garlic

and 2 tsp onion powder)

1 tbsp The Fit Cook Sea blend

(or 1 tbsp lemon zest)

1 cup (~2oz) baked potato chips

(or kettle chips), crushed

Pinch of sea salt and pepper

3 tbsp avocado oil (or grapeseed

oil or coconut oil)

Sauce:

½ cup low calorie olive oil mayo

(or reduced fat mayo)

3 tbsp Sriracha

Garnish:

Flake sea salt

Ingredients:

Potato Chip Crab Cakes

Directions:

Yield: 9 crab cakes

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2

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Set oven to 300°F.

In a bowl, thoroughly mix all the ingredients for the crab cakes together with a spatula. If the

mixture is too wet, add tablespoons of oat (or your choice of) our one at a time until the batter

sticks together by itself. If the mixture is too dry, add another lightly beaten egg or egg white.

Use an ice cream scoop to keep the patties roughly the same size. Roll them into golf-ball sized

balls, then lightly atten to create medallions.

Set the Carbon Steel Fry Pan on medium-high heat, and once hot, add avocado oil. Add 2-3 cakes

to the Fry Pan at a time. Cook on each side for 2-3 minutes, or until each side is golden brown.

Then place on a baking tray. Repeat until all patties have been made.

Place the baking tray in the oven for 6-8 minutes while you whisk together the sauce ingredients

(and clean up the kitchen!).

Once nished with the nal baking, garnish with ake sea salt & enjoy!

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Creamy Keto Mediterranean

Chicken & Tomato

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1½ lb chicken thighs, fat trimmed

Sea salt and pepper, to taste

1½ tbsp olive oil

1 tbsp garlic, minced

2 tsp dried thyme

1 tsp rosemary

½ cup chicken broth

cup sun-dried tomatoes in oil,

chopped

1 cup heavy cream (or full fat

coconut milk or skim milk)

½ cup grated Parmesan

Garnish:

Parsley, chopped

Ingredients:

Directions:

Yield: 5 servings

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2

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Set oven to 350°F. Set the Carbon Steel Fry Pan on medium-high heat. Season chicken thighs with

sea salt and pepper.

Once the Fry Pan is hot, add 1 tablespoon oil and chicken thighs. Cook for 3-4 minutes, or until

the edges are seared. Remove from the Fry Pan EVEN IF the chicken has not nished cooking.

Place the Fry Pan back on the heat and reduce the heat to medium. Add the remaining oil, then add

garlic and the dried herbs. Bloom the spices together for 1 minute. Pour in chicken broth, then add

chopped sun-dried tomatoes, and nally the heavy cream.

Stir, then fold in the Parmesan.

Bring to a light simmer. Add the chicken back to the Fry Pan, then bake in the oven for 15 minutes

uncovered.

Allow to slightly cool, and let the sauce thicken before enjoying. Garnish with parsley, and season to

taste with sea salt and pepper. Enjoy!

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1½ cups brown rice, uncooked

1½ lb chicken breast, cut into

1-inch chunks

1 tbsp smoked paprika

2 tsp cumin

2 tsp dried oregano

1 tbsp olive oil

1 tbsp garlic

cup onion, chopped

1 green bell pepper, diced

7.5oz (~213g) canned no-salt

black beans, drained

1 large beefsteak tomato, diced

(or 1 can diced tomatoes)

2 cups red enchilada sauce

1 cup water

Sea salt and pepper, to taste

¾ cup shredded cheese (I used a

Mexican cheese blend of cheddar,

Monterey Jack and asadero.)

Garnish:

Cilantro, chopped

Avocado (Remember the

fat calories!)

One-Skillet Taco Chicken & Rice

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Ingredients:

Directions:

Yield: 6 servings

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Set oven to 400°F. Cook rice according to instructions and set aside to cool.

Season chicken breast with smoked paprika, cumin and dried oregano.

Set the Carbon Steel Fry Pan on medium heat, and once hot, add olive oil, garlic, onion and bell

pepper. Cook for about 2-3 minutes until the outside of the onion has slightly browned.

Add chicken breast. Sear and continue to cook for 3-5 minutes.

Fold in the brown rice, then stir in the black beans, tomato, enchilada sauce and water.

Mix everything together and bring to a light simmer. Reduce the heat to low-medium, then cover

and cook for 8-10 minutes.

Remove the top, stir up the chicken and rice and season to taste with sea salt & pepper.

Sprinkle on some cheese (if desired), then bake for 5-7 minutes to melt the cheese.

Garnish with fresh cilantro and avocado, then enjoy!

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~3 cups wheat orzo

(or wheat pasta or brown rice)

1 large zucchini,

chopped into 1-inch pieces

1 large yellow squash,

chopped into 1-inch pieces

Olive oil spray

2 tsp Italian seasoning

Sea salt and pepper, to taste

1 tbsp olive oil

1 tbsp garlic, minced

1 cup bell peppers, diced

cup onion, diced

cup Kalamata olives,

chopped (optional)

3 cups marinara sauce (optional)

Garnish:

Parsley, chopped

Parmesan, shredded (a pinch

on each serving; optional)

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Ingredients:

Vegetable Orzo Medley

Directions:

Yield: 5 servings

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2

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Set oven to 420°F.

Cook orzo according to the instructions given on the package.

Line a baking sheet with parchment paper or foil and add chopped zucchini and squash. Lightly

spray with olive oil, and then add Italian seasoning and a pinch of sea salt and pepper. Mix it up on

the sheet. Bake in the oven for 15-20 minutes. Once done, set aside.

Set the Carbon Steel Fry Pan on medium heat. Add olive oil, garlic, bell peppers, onion and olives.

Cook until onions turn brown and slightly translucent, about 3 minutes.

Add cooked orzo and stir, then reduce heat to low and pour in the marinara. If it is too thick, add a

few tablespoons of water. Then fold in the roasted veggies, and remove from the heat.

Garnish with parsley and Parmesan, and enjoy!

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Dash 10″ Carbon Steel Fry Pan FDCSP100 User manual

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