It is sooooo hot in Australia right now!! Makes getting into the kitchen a bit less appealing haha. I’ve had a really good week in regards to staying on target with my eating, although I skipped leg day on Wednesday because I was so exhausted – my brain has been feeling really drained from being used so much. I’m going to make up my missed day on the weekend though!!
Motivation:
My recipes are really piling up now so I need to start putting more into my posts!! Sorry if this is an overload :S
Roo Meatball Casserole – I think these are really yum!! My boyfriend refuses to eat kangaroo but I love it haha
Serves 6
Meatballs:
500g kangaroo mince
1 clove garlic – minced
1/2 tsp pepper
1 tsp lemon juice
1/2 tsp paprika
1/2 tsp oregano
1/3 cup egg whites
1 cup oat flour
Casserole:
370g passata
2 tomatoes – diced
3 mushrooms – sliced
Handful of fresh basil
Tiny bit of low fat cheese
Make the meatballs first. Preheat oven to 180 degrees
Combine all of the meatball ingredients and mix well (I found it easier with my hands)
Roll mixture into small balls (I made about 20 but totally up to you) and place meatball on a baking tray (covered in baking paper)
Bake for 15-20 minutes, shake tray occasionally
Once cooked, remove meatballs from oven and place into a casserole dish
Pour over the passata, tomatoes, mushrooms, and basil, and gently stir through
Sprinkle some cheese over top, then put back in the oven to cook for 15 minutes
Nutritional info: per serve
Calories: 179.1
Total fat: 3.4g (1.0g sat)
Total carbs: 12.8g
Sugar: 4.0g
Protein: 22.2g
Low Carb Protein Pizza Base from proteinpow.com
Serves 1-2
1 cup liquid egg whites
1/3 cup psyllium husks
1/2 cup pea protein powder
Herbs (rosemary, thyme, parsley)
Garlic salt and onion granules
Whisk all of the ingredients and you will get a sticky mixture
Dollop onto a hot hot hot nonstick frying pan and spread with a spoon to give it as flat a shape as possible
Once cooked on one side, flip it
Remove from the pan and place on a grill/baking tray
Top with whatever you want – I decided to break up some of my kangaroo meatballs and scatter them on top with a little bit of low fat cheese
Grill for 10-15 minutes (until cheese melts and sides are brown
NB to make it breadier (but higher carb) add oat flour
Nutritional info: per serve (just the base, without the toppings)
Calories: 192.7
Total fat: 0.5g
Total carbs: 10.4g (10.2g dietary fiber)
Sugar: 0g
Protein: 34.9g!!
Angel Food Cake from dessertswithbenefits.com
Serves 8
3/4 cup oat flour
1/4 cup arrowroot starch
1&1/2 cup egg whites (fresh, not from a carton)
1&1/2 tsp cream of tartar
1/2 tsp salt
1 tsp vanilla extract
1 tsp almond flavour (I decided to sub this for lemon extract because I don’t like almond extract..)
1&1/2 cups Stevia (not the concentrated stuff!!)
Preheat the oven to 170 degrees
In a small bowl, mix oat flour and arrowroot
In a large bowl, add egg whites, cream of tartar, salt and extracts. Whisk until stiff peaks form (~5 minutes)
Slowly add the sweetener whilst continuing to whisk on a low speed
Slowly and gently fold in the oat flour and arrowroot mixture, one scoop at a time – be careful not to deflate the egg whites
Scoop the batter in a cake pan and flatten the surface with a spoon
Bake for 35-40 minutes, or until the surface is golden brown and springs back when tapped
Cool the cake upside down so that the cake doesn’t deflate
Once cool, remove from the pan and serve! I chose to sprinkle with coconut milk flour 🙂
Nutritional info: per serve
Calories: 80.6
Total fat: 1.0g
Total carbs: 10.3g
Sugar: 0.3g
Protein: 6.1g
BBQ Chicken Bolognaise from No Cheating! Clean Recipes for Lean Bodies
Serves 8
1kg chicken mince
2 large onions – diced
3 medium zucchini – diced
1 broccoli – finely chopped
Barbeque sauce:
3 tbsp reduced salt tomato paste
1 tbsp smoked paprika
1 tbsp wholegrain mustard
3 tbsp worcestershire sauce
3 tbsp balsamic vinegar
1 cup passata
Salt and pepper to taste
Add diced vegetables to a hot, non stick pot and cook until beginning to sweat and soften
Add chicken to the vegetables and stir occasionally until cooked through
Combine the sauce ingredients together before pouring over the chicken and vegetables, then add water until there is just enough to cover the mixture and mix well
Continue to cook on a low heat on the stove for up to 3 hours, or until the chicken mixture has caramlised and lost most of its moisture. If using a slow cooker you can leave for up to 6 hours on the lowest setting
Nutritional info: per serve
Calories: 219.3
Total fat: 7.9g (2.3g sat)
Total carbs: 11.2g
Sugar: 6.8g
Protein: 27.3g
Sodium: 258.6mg
Omega-3 Protein Bread from chcolatechillimango.com – YUM!
Serves 8 slices
2/3 cup quinoa flour (can substitute with basically any other flour)
2/3 cup ground flaxseed meal
2/3 cup pea protein (I used vanilla flavour because I don’t have plain..)
2 tsp baking powder
1 tsp salt
1 cup egg whites
1/8 cup extra-virgin olive oil
1/3 cup water
Preheat oven to 180 degrees
Grease a loaf tin lightly with olive oil spray/line with baking paper
Place the dry ingredients into a large mixing bowl
Whisk together the egg whites, oil and water, then add to the dry mixture and mix until you get a sticky batter (may need to add a little extra water)
Pour the batter into the loaf tin
You can bake this freeform, but let the dough sit for 5 minutes before turning it out on the baking tray so that it will thicken up slightly
Bake for about 30 minutes until golden and rise
Remove from the oven and cool on a wire rack before turning out of the tin
I chose to slice mine in big chunks, because I wanted to have ‘rolls’
Between two slices I had smoked salmon, avocado, and rocket 🙂 yum!!
Nutritional info: per slice
Calories: 151.5
Total fat: 7.9g (0.9g sat)
Total carbs: 9.2g
Sugar: 0.2g
Protein: 11.4g
Hope you’re all having a great week, and for those in Australia, I hope you’re keeping cool!!! x
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