Banting Meat Balls

BANTING MEAT BALL

This is my Banting Meat Balls,
My own recipe.

1 medium Onion Chopped
1/2 Cup Chopped Peppers
2 cloves minced Garlic
¼ kg lean meat mince. (Any lean meat can be used)
Sauté all above in 1 tablespoon olive oil. Let cool.

500gms extra lean mince
Pinch of Nutmeg
1 egg
2 teaspoons Flax Seed flour (You can also use psyllium flour or you favourite diabetic friendly flour.)
Mixed herbs
Pepper to taste and mix well.

Add onion mixture to mince mixture and mix well.
Let stand for 15 minutes and form into balls or patties.
Fry in a little olive oil until Brown.

Grate 3 tomatoes, add seasoning and a little, pour over meat and simmer, lastly add a little water and fresh chopped parsley.

Serve with veg of your choice or a salad.

Enjoy.

MEATBALLS SUB CASSEROLE

Ingredients…
1 loaf whole grain bread, cut into 1 in thick slices, toasted…(Gluten free option available)
1 tsp Italian seasoning
1/4 tsp pepper

2 cloves garlic, minced
1/2 teaspoon oregano
1 teaspoon ginger
freshly ground pepper to taste

1/2 kg skinned chicken breast mince (works for any lean meat, left over stew or fish e.g. salmon or tuna)
2 eggs whites, beaten with 1/2 cup milk (Heart Active)

1 sweet potato chopped

1 carrot chopped

1/3 peas (fresh)

1/3 cup sweet corn (fresh)
1/3 cup oat bran

1 tbs almond meal
1 (28 oz) jar pasta sauce

Method

1. Preheat oven to 350 degrees.

2. Arrange bread slices in a single layer in an ungreased 9×13 baking dish. Fill in gaps with smaller chunks of bread.

3. Spread seasoning over bread slices.

4. Gently mix together all other ingredients and spread over bread.

5. Top with egg white and milk mix

6. Bake uncovered for 30-35 minutes.

HINT use boats so that each can be made to individual tastes, e.g. chilli, garlic etc.

GRASS FEED BEEF SHANKS WITH RED WINE, MUSHROOMS AND OLIVES

Ingredients

2 tbs olive oil
4 x 350g grass feed beef shank slices. (Any game meat will do)
2 onions, cut into wedges
3 garlic cloves, crushed
1 tbs  wholemeal flour
1 cup red wine
2 tbs tomato paste I use Leggo’s no added salt
1 tsp fresh thyme leaves
½ cup Sicilian green olives
300g button mushrooms, halved
2 tbs flat-leaf parsley leaves
5 springs fresh thyme

Method

  • Heat oil in a large heavy-based pot. Brown the beef shanks over high heat in two batches in a little olive oil.
  • Add the onion and cook over medium heat for 4-5 minutes or until golden. Transfer to a plate.
  • Return all the beef to the saucepan. Add garlic and wholemeal flour and cook for 1 minute or until fragrant.
  • Slowly stir in wine and then tomato paste and thyme. Stir to combine and add the reserved onion and bacon.
  • Bring to the boil. Reduce heat and simmer, covered, for 2½-3 hours or until the meat is tender. Stir through the olives.
  • Just before serving, heat remaining oil in a frying pan. Add mushrooms and pan fry until golden and cooked. Stir into beef and sprinkle with parsley and fresh thyme.
  • Serving with Rocket and salad.

 

GRASS FEED BEEF WITH BROCCOLI

Ingredients

  • 8 oz. dried rice noodles cooked according to package instructions
  • 1/k kn grass feed beef sirloin, thinly sliced (Or any other game meat)
  • 1/2 teaspoon minced ginger
  • 1 1/2 cups broccoli florets
  • 5 tablespoons light soy sauce
  • 1/4 teaspoon garlic powder
  • 2 tablespoons sherry cooking wine
  • ginger and pepper to taste
  • 2 tablespoons olive oil

Instructions

  1. Combine 2 1/2 tablespoons soy sauce, sherry, and garlic powder in bowl. Mix well. Put-in the beef. Let it stay for 15 minutes. (Over night is best)
  2. Add the cornstarch in the bowl with the beef. Mix well.
  3. Meanwhile, cook the rice noodles according to package instructions. Set aside.
  4. Heat the cooking oil in a pan. Once the oil gets hot, saute the marinated beef. Cook for 3 to 5 minutes.
  5. Add the broccoli. Cook for 2 minutes.
  6. Add the cooked egg noodles. Toss and cook for 2 to 5 minutes.
  7. Mix the remaining soy sauce, ginger, and pepper in a bowl. (And any other spices of choice)
  8. Pour the mixture on the noodles with beef. Cook for 5 to 7 minutes in medium heat while tossing once in a while.
  9. Transfer to a serving plate.
  10. Serve with steamed vegetables or a salad. Enjoy!

LEAN BEEF AND BROCCOLI

Ingredients

  • 8 oz. dried egg noodles cooked according to package instructions
  • 250 gm grass fed beef sirloin, thinly sliced (Game meat can be used.)
  • 1/2 teaspoon minced ginger
  • 1 1/2 cups broccoli florets
  • 1 tablespoons light soy sauce
  • 1 tablespoon oyster sauce
  • 1/4 teaspoon garlic powder
  • 1 egg white
  • 2 tablespoons sherry cooking wine
  • pepper to taste
  • 1 tablespoons Olive oil or olive oil spray.

Instructions

  1. Combine 1/2 tablespoons soy sauce, sherry, and garlic powder in bowl. Mix well. Put-in the beef. Place in the fridge for at least 20 minutes (overnight is best), turn occasionally. I find a marinating tray ideal.
  2. Add the egg white in the bowl with the beef. Mix well.
  3. Meanwhile, cook the egg noodles according to package instructions. Set aside.
  4. Heat the olive oil in a pan. Once the oil gets hot, saute the marinated beef. Cook for 3 to 5 minutes.
  5. Add the broccoli. Cook for 2 minutes.
  6. Add the cooked egg noodles. Toss and cook for 2 to 5 minutes.
  7. Mix the oyster sauce, remaining soy sauce, ginger, and pepper in a bowl.
  8. Pour the mixture on the noodles with beef. Cook for 5 to 7 minutes in medium heat while tossing once in a while.
  9. Transfer to a serving plate.
  10. Share and enjoy!

NB use any vegetable available

SLOW COOKED BEEF BOEUF

INGREDIENTS

900g (2lbs) grass-fed beef stew meat
1 large onion, chopped
2 cloves garlic, chopped
2 large carrots, peeled and sliced
1 small (1½ cups) turnip, peeled and diced
2-3 sprigs fresh rosemary, whole
2 Bay leaves
1 tsp freshly cracked black pepper
2 tbsp Dijon mustard
2 cups water
1/4 cup red wine vinegar
227g (1/2lb) mushrooms, sliced
1 tsp ginger

INSTRUCTIONS

Pat the meat dry and sprinkle generously with ginger and pepper.
Melt a generous amount olive oil in a heavy skillet set over high heat.
Add the meat in a single layer, making sure that the pieces do not touch, and cook until brown on all sides. Work in several batches if you have to so you don’t overcrowd the pan. Remove the cooked pieces of meat to a bowl to collect the juices.
Once all the meat has been cooked and set aside, lower the heat to medium, add the onion and garlic and cook, stirring often, until the onion is fragrant and becomes translucent.
Add the water, red wine vinegar and Dijon Mustard and bring to a simmer. Add the meat and meat juices back to the skillet, stir and turn off the heat.
Transfer to slow cooker, add carrots, turnip, mushrooms, rosemary and bay leaves
Cook the stew on low for 8 hours or on high for 6 hours.
Once your stew is fully cooked and to your liking, ladle about a cup of the cooking liquid into a small saucepan and bring to the boil.
Serve immediately. (Don’t forget to add rosemary sprigs and bay leaves or mixed herbs)

 

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