Meals

Pork with mustard cream sauce

Ingredients

4 pork steaks

1 tablespoon olive oil

2 tablespoons of beef stock

3 tablespoons Greek yogurt

3 tablespoons Dijon mustard

Method

• Heat the oil in a skillet over medium heat.
• Saute the chops until it’s browned on both sides and cooked through. Remove from skillet and set aside.
• In a bowl, mix broth, Greek yogurt and mustard.
• Stir in the mustard cream, and cook for a minute or two (needs to blend with the pork juices).
• Pour over the chop and serve.

Here's a staple meal I use, you can use any protein source... chicken, tuna, sliced beef or pork, really anything. Ill use roast chicken in this example:

These are my quantities, please use appropriated quantities for your caloric intake.

1/2 to 3/4 can of tinned tomatoes, or 2 large fresh tomatoes diced
150 grams of mixed vegetables
Small brown onion
80 grams of peas (optional, but peas help insulin!)
Garlic & ginger... again bother these help insulin
1 tspn curry powder or cayene pepper to taste
Pinch of stevia
Salt & pepper or garlic & herb salt to taste
180 grams of roast chicken
Cook in microwave or stove top till cooked.

If you're diet allows for having carbs, have already cooked: rice or potatoes or sweet potatoes, if you do make sure you use the full can of tomatoes if you're mixing together.

Rissoles... yeah:

Ingredients:
500 grams of lean mince, pork or beef works well
1 medium onion finley chopped
40 grams of rice flour
1 large egg
Garlic & herb salt to taste
Cayenne pepper to taste
40 grams of parmesan cheese
Splash of worcestershire sauce
40 grams of shredded carrot (optional)
Some chives (optional)

Method:

• Mice onion
• Place all into a bowl and mix
• Shape into 100 gram patties and cook

Beef with Asian Mushroom Sauce

Ingredients
500 grams lean red meat of your choice, cut in strips
12 big sliced mushrooms
3 tablespoons soy sauce
4 tablespoons Greek yogurt
2 cloves garlic, minced
½ cup low sodium beef broth
2 scallions, chopped
Salt and pepper

Method

• Put the mushrooms in a slow cooker and place the beef on top.
• Scatter the garlic, and salt over it.
• In a bowl mix the broth, Greek yogurt, soy sauce, and pour around the beef.
• Cover the slow cooker, set it to low, and let it cook for 6 hours.
• When the time’s up, remove the beef from the slow cooker and put it on a platter.
• Top with the scallion, and serve with sweet potatoes or rice.

Sweet Pepper Stir-Fry

Ingredients

300 grams lean red meat 

1 tablespoon coconut oil

1 tablespoon lemon juice

1 cup Asian stir-fry vegies (optional)

1 teaspoon garlic

1/2 cup onion, chopped 

1 teaspoon dried parsley

1 teaspoon dried oregano 

1/4 cup beef stock

1 green, red and orange capsicum, cut in wedges 

Method

• Thinly slice the meat across the grain. Put the oil in a wok or skillet over high heat. When it’s hot, add the beef and stir-fry for about 3-4 minutes.
• Add red, green and orange capsicum, garlic, vegies, lemon juice and onion, stir-fry for 1 minute.
• Add, parsley and oregano, stir fry for another minute.
• Add stock
• Stir until sauce thickens.

More to come...