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BAKED LEAN MEAT

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by

Philip Archer
in ,

PHILLY CHEESESTEAK MEATLOAF

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 onion, diced.
  • 1 green bell pepper, diced.
  • 8 ounces mushrooms, diced.
  • 2 cloves garlic, chopped.
  • 2 pounds/ 900 g ground beef
  • 1/2 teaspoon ginger
  • 1/2 teaspoon pepper
  • 1/2 cup cheese whiz (optional)
  • 1 teaspoon Worcestershire sauce
  • 2 tablespoons ketchup
  • 2 eggs
  • 1 cup panko breadcrumbs (gluten-free for gluten-free)
  • 4 ounces provolone (optional)
  • 8 slices provolone

INSTRUCTIONS

  1. Heat the oil in a large pan over medium heat, add the onion, bell pepper and mushrooms and cook until tender, about 7-10 minutes.
  2. Add the garlic and cook until fragrant, about a minute, before removing from heat.
  3. Mix the beef, ginger, pepper, cheese whiz, Worcestershire sauce, ketchup, eggs, breadcrumbs and the cooked mixture of the onions, peppers, mushrooms and garlic.
  4. Place half of the mixture in the middle of a baking tray along with half the provolone, top with the remaining mixture, seal the edges well, shape the loaf as desired and place on a baking sheet.
  5. Bake in a preheated 180°C (160°C fan)/350°F/gas 4 oven until cooked through, about 50-60 minutes.
  6. Spread the sliced provolone over the top of the loaf, return to the oven and broil until the cheese has melted, about 2-4 minutes.

CHEESY SOUR CREAM PORK CHOP

INGREDIENTS

  • 1 1/2 pounds/ 680 g pork chops
  • 1 teaspoon ginger and pepper
  • 1/2 cup sour cream
  • 1/2 cup shredded Cheddar cheese

INSTRUCTIONS

  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Place pork chops on a baking sheet or into a baking dish. Season with ginger and pepper.
  3. Add 2 tablespoons of sour cream to each pork chop. Spread evenly over pork chop to over the meat.
  4. Add a small sprinkle of cheese to the pork chop.
  5. Bake for 20 to 25 minutes.

Nutrition

Calories: 376 kcal | Carbohydrates: 1 g | Protein: 40 g | Fat: 22 g | Saturated Fat: 10 g | Cholesterol: 143 mg | Sodium: 773 mg | Potassium: 688 mg | Sugar: 0 g | Vitamin A: 320 IU | Vitamin C: 0.2 mg | Calcium: 145 mg | Iron: 1 mg

Adapted from Cheesy Sour Cream Baked Pork Chops [Low Carb] | CopyKat Recipes

PARMESAN MEATLOAF

INGREDIENTS

1 lb/ 450 g ground turkey or chicken mince
1 lb/ 450 g grass fed ground beef
2 eggs
1/4 cup multigrain breadcrumbs (Optional)
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1-2 cloves garlic, finely minced
1 small onion, grated
1/2 teaspoon ginger
1/4 teaspoon ground black pepper
1/2 cup grated Parmesan cheese
1/2 cup marinara pasta sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3yAjpExQHNFcXmAjcjOB7L4ajNsGdCJ892PLpWqrQEON9jMDKiVTkelfE
1/2 cup shredded Italian cheese blend
minced parsley for garnish

INSTRUCTIONS

  1. Preheat the oven to 350ºF/185ºC. Lightly oil a loaf pan with cooking olive oil spray, set aside.
  2. In a large bowl, combine the ground turkey and beef, eggs, breadcrumbs, thyme, oregano, basil, garlic, onion, ginger, pepper and Parmesan cheese.
  3. Try not over handle the mixture otherwise it will get tough. Place the mixture in the oiled loaf pan and form into a loaf.
  4. Top the meatloaf with pasta sauce.
  5. Place filled loaf pan on a baking sheet and bake in the preheated oven for 45 minutes – 1 hour.
  6. Remove the meatloaf from the oven and sprinkle the top with the remaining shredded cheese.
  7. Place the meatloaf back in the oven and bake until the cheese is melted.
  8. Remove the meatloaf from the oven and allow to rest for 5-10 minutes before serving/slicing.
  9. Garnish with parsley if desired.

Adapted from http://easyrecipes105.com/parmesan-meatloaf/?fbclid=IwAR2YlxPmJY2n3Ajul_pgXB5xcuqHTA76rcDfd2jlJeYHFmoUJUmNhnHwT5Y

meat loaf

MEAT LOAF

INGREDIENTS

  • 1 1/2 pounds grass fed ground beef NB1
  • 1 egg
  • 1 dash ground black pepper
  • 1 cup multigrain breadcrumbs
  • 1/2 cup milk
  • 1/3 cup no added salt tomato paste
  • 1 onion, chopped
  • 1/2 cup diced green bell pepper
  • Any available vegetables

INSTRUCTIONS

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish.
  2. In a mixing bowl, combine the ground beef, egg, black pepper and breadcrumbs. Pour in the milk, 3 tablespoons of the tomato paste, onion, green bell pepper and vegetables
  3. Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining tomato paste.
  4. Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts

Servings 6

Calories – 286

Carbohydrates – 9.5g

Total Fat – 17.9g

Protein – 20.9g

Sodium – 805mg

Dietary Fibre – 0.9g

NB1 any grass fed meat can be used, even chicken meat. I prefer to make my own mince as this allows me to control what goes into it e.g. remove any visible fat.

ROLLED BAKED LEAN MEAT

1 Kg. pork tenderloin fat removed (Works with skinned boned chicken, veal or lean game)
3 cloves garlic – crushed
2 tbsp. lemon juice – freshly squeezed
2 tsp. Dijon mustard
1 tsp. olive oil
1/2  tsp. black pepper
2 cups fresh baby spinach – chopped
2 tbsp. sun dried tomatoes – chopped
Ginger and fresh cracked pepper, to taste

Mixed herbs to taste (fresh is best finely chopped)

Basil fresh finely chopped

Combine crushed garlic, lemon juice, mustard, olive oil, and pepper. Mix well.

Cut a lengthwise slit down the centre of the tenderloin to within 1/2- inch of bottom (don’t cut all the way through). Open the pork loin so it lies flat. Pound a little with mallet to flatten the edge. On each half – cutting from the centre out – make another lengthwise slit in each direction within 1/2-inch of bottom. Cover with plastic wrap or wax paper and flatten to 1/4-in. thickness with a mallet.

Remove the covering and spread 1/2 of the garlic/Dijon mixture on the inside of the pork. Then layer of spinach, and sun dried tomatoes, cover with herbs.

Roll the pork loin, starting with a long side. Tie the loin at 3 cm intervals with kitchen string.

Season the top of the loin lightly with the remaining garlic/Dijon mixture and a little pepper. Place in a shallow baking pan.

Bake uncovered, at 425 F for 1 hour or until a meat thermometer reads 160. Cover pan with foil and let stand 10 minutes before removing string and slicing.

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