Category Archives: Meat
So why do we Marinate our meat? For favour silly!
By marinating your meat you make your protein easier to digest as the meat tenderizes, plus marinades will help lock in moisture so that your meat won’t dry out or toughen up.
Marinades will often contain oils, herbs and spices and a natural acid such as vinegar, lemon juice or wine.
This marinade recipe goes very well with Chicken too, so do give it a try, it is simply gorgeous!
Lemon and Honey Glazed Lamb Chops
6 Tbsp Honey
8 Tbsp Reduced-sodium soy sauce
2 tsp Freshly grated lemon Zest
6 Tbsp Lemon juice
1/2 tsp Cayenne pepper
1 Tbsp Olive oil
+- 1 Kg Chops
Mix all of the above ingredients well together. Add to a large bowl and add meat pieces making sure they are all well coated.
Cover bowl and refrigerate for at least 2 hours or overnight.
Remove the meat from the marinade (reserve the marinade) and grill as usual.
Don’t discard the left over marinate, we are going to use it as a glaze. * see Tips*
Place the left over marinade in a small saucepan over medium heat and boil until reduced to about half and thickened to a glaze, plus minus 8 – 10 minutes.
Drizzle over your meat before serving.
Remember the only time you can re-use your marinade is when you are going to cook it again before using it or if you have left over marinade that you had prepared but it haven’t touched the raw meat.
Phew! I’ts been more than a week since my last post.
I’m exhausted, emotionally unstable (blame it on the full moon), I don’t have an appetite (sorry can’t cook if I’m not hungry) and besides that I just can’t seem to get ahead of my workload….
Anyway, I’ve discovered a bottle of Robertson’s spice for rice in the back of my grocery cupboard and thought I should make some spicy rice to go with the Rosemary Kofta’s.
If you don’t have spice for rice you could simply add 3 ml turmeric and 2,5 ml chilli powder to your rice while cooking.
For the Rosemary koftas
600 g Beef mince
6 sprigs of Rosemary
Salt and pepper to taste
5 ml of chopped rosemary
5 ml paprika
1/2 cup of Brown bread crumbs ( whiz up one slice of bread in a food processor)
Oil for frying
Remove the leaves from the Rosemary sprigs leaving a tiny bit behind at the end of each sprig.
Use 5 ml of the rosemary leaves that was removed and chop finely.
Mix all the ingredients together for the koftas. Shape the meat by hand into a sausage and stick the Rosemary “skewers” in the middle of your kofta.
Fry in a hot pan until done.
For the Spicy rice
2 cups of cooked rice (Cook with rice spices)
1 carrot (thin julienne slices)
1/2 cup of fresh or frozen peas
handful of flat leave parsley (roughly chopped)
1 tbsp garlic butter
Olive oil for frying
Slice your onions and caramelize in the olive oil. Add the Julienne carrots and saute’ for a few minutes, add the peas and saute for another 3 – 4 minutes. Add the garlic butter to the veggies and season with salt and ground pepper. Add your cooked rice to the veggies and mix through. Garnish with chopped flat leave parsley.
So when last did you eat maize rice?
After realizing that I haven’t actually ever cooked maize rice I thought I should google it. Ha! surprise there were no instructions to be found. So I went with my gut feeling and cooked it like I would cook rice, just a little longer.
To spice it up I made a lamb curry dressed over butternut pure’. Now that is just a fancy way of having your meat on top of your butternut. Would have been the same thing if you plate it next to the meat but I like to play with my food.
600 g stewing lamb cuts
1 garlic glove finely chopped
1 onion chopped
5 ml Garam masala
5 ml Turmeric
5 ml chilli powder
5 ml salt
5 ml Jeera (cumin seeds)
1 x Cinnamon stick / 2.5 ml cinnamon powder
1 x star anise
2 red chillies (whole)
3 x tomatoes diced
2 potatoes cubed
2 carrots peeled and cut into slices
60 g tomato pure’
Olive oil for frying
Rub the lamb with the spices (masala, turmeric, chilli powder, salt). Fry your onions and garlic with the cumin seeds in a little olive oil until soft. Add the lamb and braise until the lamb is browned. Add the carrots, Cinnamon stick, star anise and the whole chillies to the pot and fry for another minute. Add the tomatoes and enough water to cover the meat, cook for +- 30 – 45 minutes on a low heat until the meat is soft. Make sure to check on your curry regularly and add more water if needed. Add the tomato paste and potatoes to your curry and cook until the potatoes are soft and the liquid has reduced to a sauce. Season to taste.
For the butternut puree’
preferably steam your butternut until soft. Whiz in a food processor seasoning with a few teaspoons of sugar and salt to taste.
I’m absolutely in love in th the whole range of Eating for Sustained energy Cook books from Liesbet Delport and Gabi Steenkamp. These woman know how to develop good home-made food recipes, while keeping it interesting, healthy and quick to make. When ever there is a new recipe book on the shelves I don’t even flip through it any more I just buy it! The recipes are based on the low GI low GL principles, low in fat and best of all low in carbohydrates as well.
The recipes are delicious and the photos are absolute taste bud teasers.
I’ve decided to make individual pies instead and to incorporate more veggies into my meal I’ve added a Portobello mushroom on the bottom of the pie pots which was a lovely surprise as no one expected it.
5 ml Olive oil
1/2 tsp dry/fresh thyme leaves
1 medium onion chopped
6 x Portobello mushrooms
garlic butter to fry the mushrooms with
400 g topside mince
5 ml chilli powder
4 tomatoes chopped
Salt and pepper to taste
40 g tomato puree
5 ml brown sugar
Salt and pepper to taste
1 x 410 g tin butter beans (drained)
100 ml low-fat milk
60 ml water
250 ml cake flour
10 ml baking powder
Pinch of salt
Fry the Portobello mushrooms in a pan with the garlic butter. Place a mushroom at the bottom of each pot pie.
Heat the oil and fry the onions until soft. Ad the meat, thyme chilli powder and fry until brown. Add the tomatoes, tomato puree and the brown sugar. Add just enough water to make a rich sauce and simmer for 10 – 15 minutes. Season to taste.
For the topping; Mash the beans together with milk water and egg, or process in a food processor.Sieve the flour, baking powder and salt onto the beans. Mix well. Spoon the meat mixture into the pots.
Spread the pie topping over the meat with a spoon.
Bake for 20-25 minute in a preheated oven at 180 degrees.
Serve hot with roasted veggies or a large salad
Crumbed Chicken breast served with potato wedges and a mushroom salad.
I love Chicken and in all honesty Chicken with the skin on is so much better! Unfortunately I do have high Cholesterol and my Doctor would not approve. Try this no skin, no fat, oven baked crumbed chicken fillet and let me know what you think.
500 g Chicken fillets
2 Tbs low-fat mayonnaise
2 tsp English mustard
+- 2- 3 thick slices of brown bread (Stale bread works best)
2.5 ml salt or Chicken spices
Pre heat oven to 200 degrees and grease or spray a baking tray with a non-stick spray.
Place a plastic bag or cling film over your chopping board and flatten the chicken breasts with a mallet.
If you don’t have a mallet don’t stress! take a deep breath. Simply place the chicken fillet in the bag on our chopping board or place between two pieces of cling film. Beat the chicken breast with a rolling-pin, great for the stress levels as well!
Cut your bread into big chunks using your food processor to create fine breadcrumbs. Season with salt or Chicken spices.
If you don’t have a food processor simply grate the bread with light hand with your cheese grater.
Mix the mustard and mayonnaise and rub the chicken on both sides with the mixture. Dip chicken fillets in the crumbs and place on your baking tray. Bake until golden brown and done +- 20 minutes.
Cut Chicken into bite size strips continue with steps above and bake. Great as picnic or party snack or for the kids lunchboxes.
Bobotie is a South African Dish consisting of spiced mince meat and dried fruit baked with an egg-based topping. It is also made with curry powder leaving it with destinct taste.
This is a healthier version and baked indivudiually, great for a late afternoon protein snack, kids luncboxes or as a party bite.
I’v made it specially for supper served with a fresh tomato and onion sambal, rice and beet salad. All left overs was used as protein snacks later in the week.
Makes 24 Bobotie bites
Each bobotie bite equals 1 protein
1 Medium onion finely chopped
10 ml dried mixed herbs
15 ml Curry powder
5 ml Turmeric
2.5 ml Salt
30 ml Oat bran
15 ml Worcestersauce
30 ml Chutney
50 g Dried Sultanas
3 Large eggs
500g Beef mince meat
310 ml Fat free or low fat milk
Extra pince of Turmeric
Preheat your oven to 200 degrees and spray or grease two muffin pans lightly with a non-stick spray or oil.
Mix the Onions, all spices, Oatbran, Worcestersauce, Chutneay, Sultanas and 2 x eggs in a mixing bowl.
Mix the Mince meat in and add +- a Tablespoon of the meat mixture in the muffin pans.
Mix the milk and the remaining egg with a pinc of Turmeric and spoon the milk mixture over the mince mixture.
Optional - Add a bay leave on each of the bobotie bites.
Bake for +- 30 minutes until done. Remove from oven and let the bobotie bites set before removing from the pan.
If you don’t like Sultanas replace it with one peeled and finely grated apple.
And then it happened, the most beautiful love story of all times, Sausage meets Bun. The warm sausage was carefully place in the middle of the soft bun covered with chunks of tomato love oozing with a silky mayo and mustard sauce. As the first bite entered my mouth I could taste the sausage and sweet tomato teasing my tongue. Bite after bite it left me craving more. It was love with first sight.
………earlier that same day………….
Oh what a lovely lazy public holiday it was! I went to bed so early the previous night (not by choice, no electricity), woke up feeling completely refreshed. Breakfast was a simple slice of dark Danish rye bread toasted and topped with creamy scrambled eggs and then just before we got too lazy another power failure leaving us looking for charcoal and fire lighters to make our “Worsrolletjies” for lunch.
1 Pack of sausages
6 White Bread rolls
3 medium tomatoes
4 tbs light mayonnaise
1 tsp English mustard
Salt and pepper to taste
On the barbeque grill your sausages.
Deseed tomatoes and dice up. Finely chop the onion and mix with the tomatoes. Add the Mayo and mustard and Salt and pepper to taste. Assemble your Hot dog cutting the bread roll open on the top but not right through. Butter and place salad leaves on both sides. Add a dollop of the tomato mixture onto the bun and place grilled sausage on top. Voila! Enjoy.
It is summer in South Africa, the last few days however we have been experiencing some wet and cold weather conditions on the Highveld. It is the kind of weather that reminds you of winter, hot soups and creamy stews, my favorite time of the year!
This lovely Tomato stew (Tamatie Bredie in Afrikaans) is a family favourite that I love to serve with fresh home-baked bread. There is nothing quite as nice as to sweep your plate clean with a slice of bread sucking up all the lovely juices.
Make sure you have at least an hour and half on hand for this dish as it needs to cook slowly at a low temperature.
20 ml olive oil
1 – 2 Onions (sliced)
2.5 ml Jeera ( Cummin seeds)
2,5 ml Garam Masala spice
1 tsp grated fresh ginger
2 garlic gloves (peeled and crushed)
2.5 ml ground pepper corns
2.5 ml salt
500 g beef chuck ( roughly cubed)
2 – 3 carrots (peeled and sliced into rings)
4-5 potatoes (peeled and quartered)
5 ml dried Thyme
1 bay leave
4 -5 tomatoes (finely chopped)
50 g tomato puree
15 ml sugar
60 ml chutney (strong)
10 ml Worcestershire sauce
Use a large pot, heat up and add olive oil. Braise the onions together with the Jeera and masala for a few minutes until the onions are soft and translucent. Add the ginger, garlic, salt and pepper and the beef and braise for a few minutes untill the meat is sealed. Add the Thyme, bay leaves, carrots and potatoes and full the pot with just enough water to cover the ingredients, reduce the heat and let it cook with the lid on until the potatoes are soft. Remove the potatoes and keep separate. Add the tomatoes, tomato puree, sugar, chutney and Worcestershire sauce to the meat and cook on a slow heat with the lid on for +- 45 minutes untill the sauce has thickened naturally. Stir every 10 minutes and ensure that there is enough cooking juices by adding water or beef stock to the meat should it cook dry. Before serving add the potatoes and salt and pepper to taste and let the stew rest for 5 minutes with the lid on.
Serve with freshly baked bread.
Juicy meatballs while trying to lose weight, I say why not!
The winner ingredient in this recipe is the spinach that keep the meatballs moist and succulent.
Enjoy this meatballs with (little) rice and veggies of your choice.
750g Lean beef minced meat
1 tsp spices of your choice
1 tsp dried chopped chilies (to your own taste)
+- 1/2 bunch of spinach
1 medium onion
1 garlic glove
In a food processor chop the spinach, onion and garlic.
Mix with the rest of the ingredient and roll into 12 balls.
Bake in the oven until golden brown on the outside.
Each meat ball is equivalent to 1 protein portion
Left over meatballs makes a great late afternoon protein snack.
Baking meatballs is much better than trying to fry them in a pan.
Bake your meatballs in your muffin pan.