Magel

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Mag what now? 

Don’t worry, I did not have a brain fart or spell that wrong; I meant to put magel. What the hell is a magel? You may be asking yourself. The easy answer is it is a bagel made out of meat, hence m-agel.

Meat with everything 

I know it is an out-there idea, but the magel works when you don’t have grains as part of your diet and really want something to spread cream cheese on for breakfast. I know that there is no real alternative or replacement for bread in life, but I think that replacing bread products with cauliflower, coconut or meat may be the future. 

I have tried several ways to create a bagel without grains and have to be honest; it has never ended well. There have been a few times I feared for my teeth and even more times that my taste buds have flat out said no. 

I can’t say that the magel is the best replacement for the traditional bagel, but it is probably my favourite so far. If that changes, I will keep you posted. 

This meaty treat is a great and filling way to start your day. The high protein breakfast is perfect for a lazy. 

Sunday morning when you want something other than pancakes.  

I like to add some chipotle powder to mine to give them a little kick if you don’t like spice or have kids that don’t like it you can leave it out. I love to pair my magel with a generous helping of cream cheese and fried egg with a perfectly runny yolk. 

Magel recipe 

Ingredients 

  • 1/2 onion finely diced 
  • 1 tbsp. butter 
  • 500g minced pork 
  • 2eggs 
  • 2 tbsp. Tomato sauce 
  • 1 tsp. Paprika 
  • 1 tsp. Salt 
  • 1/2 tsp. Ground pepper 
  • 1 tsp. chipotle powder 

Preheat the oven to 180 degrees c/ 350 degrees f.  

Line a baking tray with baking paper or a silicone liner . 

In a frying pan sauté the onions over medium heat with some butter until they become translucent.  

Remove the onions from the pan and allow them to cool before adding them to the meat. 

Mix together all the ingredients in a large bowl; make sure all the ingredients are evenly distributed.  

Divide the meat into 6 portions, roll into balls then flatten down on the baking dish then create a hole in the centre to form the magel. 

Bake for 40 minutes or until the meat is fully cooked. 

Allow the magels to cool slightly before slicing in half. 

Serve with cream cheese, fried eggs and bacon. 

Magel

  • Servings: 6
  • Rating: ★★★★★
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What the hell is a magel? you may be asking yourself. Easy answer it is a bagel made out of meat, hence m-agel.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 onion finely diced
  • 1 tbsp. butter
  • 500g minced pork
  • 2eggs
  • 2 tbsp. Tomato sauce
  • 1 tsp. Paprika
  • 1 tsp. Salt
  • 1/2 tsp. Ground pepper
  • 1 tsp. chipotle powder

Directions

  1. Preheat the oven to 180 degrees c/ 350 degrees f.
  2. Line a baking tray with baking paper or a silicone liner .
  3. In a frying pan sauté the onions over medium heat with some butter until they become translucent.
  4. Remove the onions from the pan and allow them to cool before adding them to the meat.
  5. Mix together all the ingredients in a large bowl; make sure all the ingredients are evenly distributed.
  6. Divide the meat into 6 portions, roll into balls then flatten down on the baking dish then create a hole in the centre to form the magel.
  7. Bake for 40 minutes or until the meat is fully cooked.
  8. Allow the magels to cool slightly before slicing in half.Allow the magels to cool slightly before slicing in half.
  9. Serve with cream cheese, fried eggs and bacon.

Nutrition

Per Serving: 150 calories; 7.6 g fat; 0.7 g carbohydrates; 19.7 g protein

Equipment

  • Baking tray
  • Baking paper or a silicone liner
  • Frying pan
  • Spatula
  • Mixing bowl
  • Measuring cup
  • Measuring spoons
  • Scales 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

One tray Hawaiian chicken

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Simple meals don’t have to be boring  

I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So this recipe is designed to be healthy, delicious and easy to make. You can cook this meal on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Sweet and sour on one plate

There is something irresistible about chicken and pineapple; they go so well together. Add in the sweetness of some peppers, and I am sold. I’ll be honest this one-tray meal was born from a pantry cleanout. I found a tin of pineapple that was soon to go out of date; in an effort to save on food waste, I thought of a way to make the most of the pineapple slices, other than eating them from the tin, of course.

One tray Hawaiian chicken recipe

Ingredients 

  • 500g chicken breast, cubed
  • 2 cups pineapple chunks
  • 1 red pepper, cubed
  • 1 green pepper, cubed
  • 1 sweet potato, cubed
  • 1 tbsp. Sesame seed oil
  • 1 tbsp. Coconut oil
  • 1 tbsp. Coconut sugar
  • 1 tbsp. Coconut flakes
  • 1 tbsp. Lime juice

Instructions 

Preheat the oven to 200 degrees C/ 400 degrees F.

Line a baking tray with baking paper or a silicone liner.

Mix the chicken, peppers, sweet potatoes and pineapple in a bowl with the oils and sugar.

Spread out on the baking tray and bake for 15 minutes.

Turn the vegetables and chicken and bake for another 10 minutes.

Sprinkle the lime juice and coconut flakes over the tray before serving.

“One

  • Rating: ★★★★
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“An



Credit: Cath @ easycleaneats 

Ingredients

–500g chicken breast, cubed –2 cups pineapple chunks –1 red pepper, cubed –1 green pepper, cubed –1 sweet potato, cubed –1 tbsp. Sesame seed oil –1 tbsp. Coconut oil –1 tbsp. Coconut sugar –1 tbsp. Coconut flakes –1 tbsp. Lime juice

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F.
  2. Line a baking tray with baking paper or a silicone liner.
  3. Mix the chicken, peppers, sweet potatoes and pineapple in a bowl with the oils and sugar.
  4. Spread out on the baking tray and bake for 15 minutes.
  5. Turn the vegetables and chicken and bake for another 10 minutes.
  6. Sprinkle the lime juice and coconut flakes over the tray before serving.

Nutrition

Per Serving: 322 calories; 13g fat; 26g carbohydrates; 26g protein

Equipment

  • Measuring cups
  • Measuring spoons
  • Kitchen scale
  • Mixing bowl
  • Baking sheet
  • Baking paper or silicone liner

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Maple sausage roast

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Simple meals don’t have to be boring  

I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So this recipe is designed to be healthy, delicious and easy to make. You can cook this meal on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Updating as we go

Early in 2021, I made the move to relocate and update my website; I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to improve. This recipe is one of the first one-tray meals I came up with back in 2015. It has remained a regular meal that I crack out when we get some good quality sausages from Pokeno.

One tray of awesomeness

This recipe is one of the very first one-tray meals I made back when we started eating clean. I was big on throwing dinner in the slower cooker before heading off for a busy day at work, but it was always nice to have something a bit different on the weekends. The combination of tasty sausages and fresh vegetables always won on a Saturday afternoon after a day with the kids. We don’t spend our weekends running around playgrounds with the kids, but we still love a one-tray maple sausage roast.

Maple sausage roast

Ingredients

  • 8 pork sausages cut into 3rds
  • 1 red onion cut into 8th
  • 2 red apples cut into chunks
  • 2 red peppers cut into chunks
  • 2 courgettes cut into chunks
  • 2 sweet potatoes cut into chunks
  • 2 garlic cloves minced
  • 2 tbsp. thyme
  • 1/4 cup maple syrup

Instructions

Preheat oven to 210 °C/ 410 °F. 

Line a roasting tray with baking paper or a silicone liner.

In the roasting tray, mix together all ingredients but keep the maple syrup to one side. 

Bake for 20 minutes.

Remove the roasting tray from the oven.

Stir everything up and pour the maple syrup on top of everything.

Bake for another 10 minutes.

If your sausages are thick, you may need to cook them longer.

  • Rating: ★★★★★
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“A



Credit: Cath @ easycleaneats 

Ingredients

  • 8 pork sausages cut into 3rds
  • 1 red onion cut into 8th
  • 2 red apples cut into chunks
  • 2 red peppers cut into chunks
  • 2 courgettes cut into chunks
  • 2 sweet potatoes cut into chunks
  • 2 garlic cloves minced
  • 2 tbsp. thyme
  • 1/4 cup maple syrup

Directions

  1. Preheat oven to 210 °C/ 410 °F. 
  2. Line a roasting tray with baking paper or a silicone liner.
  3. In the roasting tray, mix together all ingredients but keep the maple syrup to one side. 
  4. Bake for 20 minutes.
  5. Remove the roasting tray from the oven.
  6. Stir everything up and pour the maple syrup on top of everything.
  7. Bake for another 10 minutes.
  8. If your sausages are thick, you may need to cook them longer.

Nutrition

Per Serving: 292 calories; 13g fat; 26g carbohydrates; 18g protein

Equipment 

  • Chopping board
  • Knife
  • Baking tray
  • Baking paper or silicone liner
  • Measuring cups
  • Measuring spoons
  • Tongs
  • Spatula 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

How to poach the perfect egg

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Basic kitchen skills how to poach an egg

I don’t know about you, but I’m always looking to learn new skills that make life easy in the kitchen. Sharing is caring so I’m sharing my little tips, tricks and hacks with you.

When you talk about making poached eggs lots of people think poaching eggs is impossible to get right; some count it in the same category as higher-level mathematics.
I can understand why most people believe that poached eggs are difficult, there are so many different methods out there, with vinegar, without, boiling water, simmering water and the whirlpool method, and it’s a little overwhelming. 

I’ve tried every method out there, and after lots of trials and plenty of error, I’ve found a way to get consistently good poached eggs. Most weekends I have to poach 6 eggs at the same time, and they all need to have a solid white and runny yolk. 

I’ve found that the secret to success is a frying pan here is the method is how I get good poached eggs every time. 

Here is what you need 

  • Frying pan 
  • Water 
  • Slotted Spoon 
  • Eggs

What to do

Take large frying pan.

Take a large frying pan.
Take a large frying pan.

Fill the frying pan with about 3cm of water, this will depend on the depth of your pan; make sure there is space for the eggs. 

Fill the frying pan with about 3cm of water, this will depend on the depth of your pan; make sure there is space for the eggs. 
Fill the frying pan with about 3cm of water, this will depend on the depth of your pan; make sure there is space for the eggs. 

Bring the water to the boil 

Bring the water to the boil 
Bring the water to the boil 

Once the water is at a rolling boil, turn off the heat. 

Once the water is at a rolling boil, turn off the heat. 
Once the water is at a rolling boil, turn off the heat. 

Crack the egg and drop it into the water from just above the surface of the water. 

Crack the egg and drop it into the water from just above the surface of the water. 
Crack the egg and drop it into the water from just above the surface of the water. 

If you have trouble keeping the egg intact, crack the egg into a small bowl or ramekin and use that to pour the egg into the water. 

Crack all the eggs you want into the water.
Crack all the eggs you want into the water.

Once you have your eggs in the water, leave them alone until the white is set. 

Once you have your eggs in the water, leave them alone until the white is set. 
Once you have your eggs in the water, leave them alone until the white is set. 

Use the slotted spoon to remove the egg from the water 

Use the slotted spoon to remove the egg from the water 
Use the slotted spoon to remove the egg from the water 

Serve 

As simple as that 

As simple as that 
As simple as that 

What to do

Fill the frying pan with about 3cm of water, this will depend on the depth of your pan; make sure there is space for the eggs. 

Bring the water to the boil 

Once the water is at a rolling boil, turn off the heat. 

Crack the egg and drop it into the water from just above the surface of the water. 

If you have trouble keeping the egg intact, crack the egg into a small bowl or ramekin and use that to pour the egg into the water. 

Once you have your eggs in the water, leave them alone until the white is set. 

Use the slotted spoon to remove the egg from the water 

Serve 

As simple as that 

Garlic Pulled Pork

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Revisiting family favourites

I’ve been revisiting recipes that have been some of my old-school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015; at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums.

As the kids have grown, my recipes have changed organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not; all I have done is make it a little bit better.

Converted to love pork

I never really liked pork. I always found it dry and bland or very chewy, so I stayed away from it. Now I know a little more about the different pork cuts and the differences between good quality meat and mass-produced meat. Good quality meats well-raised make all the difference. 

Pork shoulder

Pork shoulder is one of the meat cuts that I have come to love over the last few years. It is cheap to buy, easy to cook and can be used in many different ways. Pork shoulder is excellent; you cook it once and end up with about five meals. When buying pork shoulder, pick a joint that has the bone in, as it will have more flavour, and the best-tasting meat is right by the bones. This recipe is basic; it lets the natural flavour of the pork shine and makes it a perfect base for other meals.

Garlic pulled pork recipe

Ingredients

  • 1-1.5kg pork shoulder
  • 6 garlic cloves, mashed
  • 1 onion, sliced
  • 1 tsp. onion powder
  • 1 tsp. chilli powder
  • Salt and pepper to taste

Place the onions in the bottom of your slow cooker, and build a little platform for the meat.


Place the pork shoulder on a chopping board.


Season the meat with salt and pepper, then sprinkle over the onion powder and chilli powder.


Spread the mashed garlic all over the meat, make sure to get it in all the little pockets around the shoulder.


Place the meat on the onions in the slow cooker.


Cook the meat on low for 8-10 hours.
Once the pork is cooked, you can pull it apart using forks or claws!

Garlic pulled pork

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Credit: Cath @ easycleaneats

Ingredients

  • 1-1.5kg pork shoulder
  • 6 garlic cloves, mashed
  • 1 onion, sliced
  • 1 tsp. onion powder
  • 1.tsp. chilli powder
  • Salt and pepper to taste

Directions

  1. Place the onions in the bottom of your slow cooker, build a little platform for the meat.
  2. Place the pork shoulder on a chopping board.
  3. Season the meat with salt and pepper then sprinkle over the onion powder and chilli powder.
  4. Spread the mashed garlic all over the meat, make sure to get it in all the little pockets around the shoulder.
  5. Place the meat on the onions in the slow cooker
  6. Cook the meat on low for 8-10 hours.
  7. Once the pork is cooked, you can pull it apart using forks or claws!

Nutrition

Per Serving: 236 calories; 13g fat; 1g carbohydrates; 30g protein

Equipment

  • Knife
  • Chopping board
  • Forks 
  • Slow cooker

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Bolognese

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Master the basics

Eating clean gets a lot easier once you have mastered a few essential recipes. This recipe is basic; not like basic unicorn basic, more like beard and flannel basic. Back to the point (which isn’t Unstable unicorns), having basic skills and recipes in your arsenal means you will never be left with only Uber Eats as your weeknight option. Once you master this recipe, the possibilities are endless.

New take on a classic

Bolognese is one of those dishes that everyone knows and probably has their version of it. While traditionally, Bolognese is used for dressing pasta, this meaty sauce is a perfect centrepiece to a meal instead of dressing.

This dish is full of flavour and tastes better the day after you make it.

Bolognese is an easy recipe to make; it is cheap and makes the perfect weeknight dinner.

Bolognese recipe

Ingredients

  • 500g beef mince
  • 2 tins chopped tomatoes
  • 2 onions, finely diced
  • 2 garlic cloves, minced
  • 2 tbsp. tomato puree
  • 2 tbsp. olive oil
  • a handful of basil, plus extra for garnish.
  • 1 tsp. dried oregano.

Instructions

Put a large stock pot over medium heat.

Add the olive oil to the pan. 

When the oil is hot, add the onions and stir them.

Reduce the heat when the onions start to colour.

Add the garlic, basil and oregano.

Add the beef mince to the pan with the onions.

Cook the meat off until it is browned.

Use a spoon to break the meat up as it cooks.

Stir in the chopped tomatoes and puree into the meat.

Turn up the heat to bring the liquids up to a boil.

When you have rolling bubbles reduce the heat and keep stirring everything.

When you get to a gentle simmer, put the lid on your pan and let everything cook down for a least an hour.

Stir the sauce now and then to make sure it doesn’t stick or catch on the bottom.

Serve over some coodles with some grated parmesan cheese.

The flavour will develop and be better the day after you have made it, so it will be great for leftovers.

Bolognese

  • Servings: 8
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Credit: Cath @ easycleaneats 

Ingredients

  • 500g beef mince
  • 2 tins chopped tomatoes
  • 2 onions, finely diced
  • 2 garlic cloves, minced
  • 2 tbsp. tomato puree
  • 2 tbsp. olive oil
  • a handful of basil, plus extra for garnish.
  • 1 tsp. dried oregano.

Directions

  1. Put a large stock pot over medium heat.
  2. Add the olive oil to the pan. 
  3. When the oil is hot, add the onions and stir them.
  4. Reduce the heat when the onions start to colour.
  5. Add the garlic, basil and oregano.
  6. Add the beef mince to the pan with the onions.
  7. Cook the meat off until it is browned.
  8. Use a spoon to break the meat up as it cooks.
  9. Stir in the chopped tomatoes and puree into the meat.
  10. Turn up the heat to bring the liquids up to a boil.
  11. When you have rolling bubbles reduce the heat and keep stirring everything.
  12. When you get to a gentle simmer, put the lid on your pan and let everything cook down for a least an hour.
  13. Stir the sauce now and then to make sure it doesn’t stick or catch on the bottom.
  14. Serve over some coodles with some grated parmesan cheese.

Nutrition

Per Serving: 186 calories; 10.7g fat; 9.3g carbohydrates; 12g protein

Equipment

  • Knife
  • Chopping board
  • Stockpot 
  • Wooden spoon 
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Banana blueberry cake

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Updating as we go

Earlier in 2021, I moved to relocate and update my website; I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to make better.

Something sweet but healthy

Sometimes we need something sweet to get us through the day. In the spirit of not eating crappy processed food, I like a simple recipe that is easy to whip up and reasonably healthy. This cake is easy to make, uses pantry items you should have already and will only take a short time to sit down and enjoy.

Banana blueberry cake

Ingredients

  • 1/2 cup coconut flour, sifted
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 4 eggs
  • 2 bananas, ripe
  • 1/2 cup coconut oil, melted
  • 3 tbsp. honey
  • 1 cup blueberries

Instructions

Preheat the oven to 180 degrees C/ 350 degrees F.

In a large bowl, mix together the coconut flour, baking soda, salt, ground cinnamon and nutmeg.

In another bowl, mix together the eggs, bananas, coconut oil and honey.

Add the wet ingredients to the dry ingredients and mix well.

Fold in the blueberries.

Take a spring-form cake pan and line it with baking paper or a silicone liner.

Pour the batter into the cake pan.

Bake the cake for 30 minutes or until the cake is cooked through.

Remove the cake and allow it to cool slightly before removing it from the cake pan.

Banana blueberry cake

  • Rating: ★★★★★
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Credit: Cath @ easycleaneats 

Ingredients

  • 1/2 cup coconut flour, sifted
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 4 eggs
  • 2 bananas, ripe
  • 1/2 cup coconut oil, melted
  • 3 tbsp. honey
  • 1 cup blueberries

Directions

Preheat the oven to 180 degrees C/ 350 degrees F. In a large bowl, mix together the coconut flour, baking soda, salt, ground cinnamon and nutmeg. In another bowl, mix together the eggs, bananas, coconut oil and honey. Add the wet ingredients to the dry ingredients and mix well. Fold in the blueberries. Take a spring-form cake pan and line it with baking paper or a silicone liner. Pour the batter into the cake pan. Bake the cake for 30 minutes or until the cake is cooked through. Remove the cake and allow it to cool slightly before removing it from the cake pan.

Nutrition

Per Serving: 166 calories; 12g fat; 14g carbohydrates; 3g protein

Equipment

  • Mixing bowl x2
  • Fork
  • Wooden spoon
  • Cake pan
  • Baking paper or a silicone liner
  • Measuring spoons
  • Measuring cups

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Thai inspired pork and veggie meatballs

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Nut-free option

I am one of those unfortunate people that are allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times and frustrating at others. There are so many foods I would love to try or eat regularly but will never get the chance, thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut-packed recipe.

Make a big batch

These meatballs were one of our staples back in the day; I would make double batches of them and stuff them in the freezer ready for cooking when things got busy. These meatballs are jam-packed with flavour and go great with my satay-style sauce.

Thai-inspired pork and veggie meatballs recipe

Ingredients

  • 2 courgettes, grated
  • 2 carrots, grated
  • 450g pork mince
  • 250g chicken mince
  • 1 tbsp. ginger, grated
  • 1 tsp. sesame oil
  • 2 tbsp. fresh basil, minced
  • 2 garlic cloves, minced
  • 1 tbsp. curry powder
  • 1/2 tsp. red chilli flakes
  • salt and pepper, to taste
  • Satay Style Sauce

Instructions

Preheat the oven to 175 degrees C/350 degrees F.

Grate the courgette and carrot; I use my food processor with a fine grating attachment.

Take a large bowl and place a large clean dishcloth in the bowl.

Add the carrot and courgette to the bowl.

Squeeze out the excess water from the carrot and courgette.

Add the carrot and courgette to a bowl along with the other ingredients.

Use your hands to mix the meat and vegetables together.

Use a soup spoon or ice cream scoop to portion the meat into meatballs.

Roll the meatballs and place them on a plate. 

Depending on how large the meatballs are, you may have between 30 and 40 meatballs.

Take a large frying pan or cast iron skillet and heat some oil over medium heat.

Cook the meatballs in batches, 

The meatballs should be browned on all sides before you take them out of the pan. 

Once the meatballs have been cooked, warm up the satay-style sauce in the same pan and add the meatballs back into the pan.

Thai inspired pork and veggie meatballs

  • Rating: ★★★★★
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“This



Credit: Cath @ easycleaneats 

Ingredients

– 2 courgettes, grated – 2 carrots, grated – 450g pork mince – 250g chicken mince – 1 tbsp. ginger, grated – 1 tsp. sesame oil – 2 tbsp. fresh basil, minced – 2 garlic cloves, minced – 1 tbsp. curry powder – 1/2 tsp. red chilli flakes – salt and pepper, to taste – Satay Style Sauce

Directions

  1. Preheat the oven to 175 degrees C/350 degrees F.
  2. Grate the courgette and carrot; I use my food processor with a fine grating attachment.
  3. Take a large bowl and place a large clean dishcloth in the bowl.
  4. Add the carrot and courgette to the bowl.
  5. Squeeze out the excess water from the carrot and courgette.
  6. Add the carrot and courgette to a bowl along with the other ingredients.
  7. Use your hands to mix the meat and vegetables together.
  8. Use a soup spoon or ice cream scoop to portion the meat into meatballs.
  9. Roll the meatballs and place them on a plate. 
  10. Depending on how large the meatballs are, you may have between 30 and 40 meatballs.
  11. Take a large frying pan or cast iron skillet and heat some oil over medium heat.
  12. Cook the meatballs in batches, 
  13. The meatballs should be browned on all sides before you take them out of the pan. 
  14. Once the meatballs have been cooked, warm up the satay-style sauce in the same pan and add the meatballs back into the pan.
  15. Simmer the sauce with the meatballs for 15-20 minutes.
  16. Serve the meatballs on a bed of noodles or cauliflower rice with satay-style sauce.

Nutrition

Per Serving:307 calories; 22.4g fat; 18.9g carbohydrates; 8.6g protein

Equipment

  • Food processor 
  • Grater attachment
  • Kitchen towel
  • Mixing bowl x2
  • Ice cream scoop
  • Plate 
  • Whisk 
  • Frying pan or skillet
  • Tongs

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

How to stir-fry

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Here is another quick, easy and practical post to add to your kitchen skill toolbox.

What is stir fry?

Stir fry (stir-fry) is what can only be described as a quick, easy and tasty way to get dinner on the table.

Stir-frying is a Chinese cooking method that has been around for approximately 1,500 years. It is basically using high heat to quickly cook meat and vegetables using oil in a wok or large pan. No fancy skills, tools or knowledge are needed.

Preparation is the key to success

As with all things in life, the key to success is preparation. For meat and vegetables to cook quickly, you need them to be cut into small strips. The matchstick or baton cut is the best option for vegetables and meat. Chopping vegetables and meat into thin strips does take time, but it does mean that the cooking process is easier. Consistency in the size of your ingredients will ensure that everything is cooked evenly and quickly. My top tip is to make sure that you have everything sliced and ready before you start cooking

What meat and veg to use

The meat and vegetables you use in a stir-fry will contribute to the success of your meal, not all vegetables or meat are suitable for a stir-fry. Meat with bones is not going to cook quickly or evenly in a wok, so those chicken thighs are not the best option. Here are my recommended meats and vegetables for the perfect stir-fry

Meat

  • Chicken breast
  • Steak
  • Pork loin

Vegetables

  • Peppers
  • Onions
  • Carrots
  • Broccoli
  • Snow peas
  • Baby corn
  • Courgette
  • Green beans
  • Bean sprouts
  • Mushrooms 

Sauces and seasoning

  • Minced garlic
  • Mined chilli
  • Coconut aminos
  • Fish sauce
  • Teriyaki sauce
  • Ginger
  • Chilli flakes
  • Oyster sauce

Oils

  • Coconut oil
  • Sesame oil
  • Peanut oil (if you don’t have allergies)

Which wok?

It doesn’t matter what kind of wok you use as long as it is made of sturdy metal that can stand high heat and hold all of the ingredients you want to cook. You can pick up a good quality wok from your local Chinese supermarket for around $30. A good quality wok will need to be seasoned and cared for in a very similar way to a cast iron pan. For more information on looking after a wok or cast iron pan check out this blog why cast iron is king

How to Stir Fry

Put your wok or pan over medium to high heat, let it heat up for 1 to 2 minutes. A good sign your pan is hot enough is that it should start smoking. To test the temperature add a drop of water to the wok, if it boils off immediately it is good to go.

Add a tablespoon of oil to the wok. You don’t need a lot of oil but use one with a high smoke point.

Add any seasoning to the oil and fry for a few seconds.

Add your meat. 

Stir the meat frequently, the heat from the wok will sear the meat quickly. Once the meat is seared, keep it moving. Let the meat cook through, this will usually take around 5 minutes. If you have a lot of meat cook it off in batches.

Add the vegetables that are slow cooking such as broccoli, carrots and onions. Keep the veg moving as it cooks, let these cook for 3 5 minutes.

Add the faster cooking vegetables next such as mushrooms, bean sprouts and courgette. Keep the veg moving as it cooks, let these cook for 3 5 minutes.

Add any sauce to the pan last. 

Reduce the heat. Make sure all of the ingredients are coated in the sauce warmed, let the sauce cook for 2 4 minutes.

Serve on a bed of cauliflower rice or coodles.

Satay style sauce

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Making my own

If you are like us and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you get to control which ingredients you use and how much or how sweet you want it to be. Once you have a go at making your own and you realise how easy it is, you will never go back to store-bought again.

A nut-free option

I have never had the pleasure of eating satay sauce; that pesky nut and peanut allergy does get in the way, but rather than miss out, I decided to come up with a nut-free option that was easy to make and would be a great alternative to any store bought sauce.

Satay-style sauce

Ingredients

  • 1 can of coconut milk
  • 1/4 cup sun butter
  • 1 tbsp. coconut aminos
  • 1 tbsp. chilli 
  • 1 clove of garlic 
  • 1 tsp. sesame oil
  • 1 tsp. honey
  • 2 tbsp. curry powder
  • 1/2 tsp. red chilli flakes
  • A pinch of salt

Instructions

In a medium bowl, whisk together all sauce ingredients until completely combined.

“satay-style

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Credit: Cath @ easycleaneats 

Ingredients

  • 1 can of coconut milk
  • 1/4 cup sun butter
  • 1 tbsp. coconut aminos
  • 1 tbsp. chilli 
  • 1 clove of garlic 
  • 1 tsp. sesame oil
  • 1 tsp. honey
  • 2 tbsp. curry powder
  • 1/2 tsp. red chilli flakes
  • A pinch of salt

Directions

  1. In a medium bowl, whisk together all sauce ingredients until completely combined.

Nutrition

Per Serving: 106 calories; 8g fat; 6g carbohydrates; 3g protein

Equipment

  • Mixing bowl
  • Whisk
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.