Posted in Chicken, Meat, Protein, tagged Chicken fillets, Chicken meatballs, egg whites, Food, lunch boxes, Meatballs, Muffin tins, oatbran, protein snack, Protein snacks, recipes on August 6, 2012 |
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You’ve got to try these little babies!
I make a batch every Sunday and consume them during the week as my protein snack in between meals. Sometimes I have them for lunch with a cup of steamed corn for a delicious healthy lunch.
They are the perfect on the run snack and great for the kid’s lunch boxes too!
Chicken, Spinach meatballs
1 Kg Chicken fillets (Chopped up in your food processor)
1/2 punnet Mushrooms finely chopped (I use my food processor)
1/4 cup Oatbran
1/2 cup finely chopped onions (again the food processor)
+- 60g Spinach ( 6-8 leaves) finely chopped
1 tsp dried mixed herbs
1/2 tsp ground black pepper
1 tsp salt
1 tsp Chicken spices ( I use Robertson’s Chicken spices)
3 egg whites
Pre-heat the oven to 180 degrees.
Spray 2 x muffin tins with Cooking spray or rub with Olive oil.
Mix all the ingredients in a big bowl using your hands.
Roll balls, place onto muffin tray sprinkle with some more Chicken spices and bake until golden brown.
The mixture will be sticky, it’s normal. If you are going to add more oatbran your meatball will be too dry.
DON’T be lazy and chop up all your veggies and the chicken together…you WILL end up with green meatballs, ask me I’ve done that.
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Posted in Curries, Meat, Party Snacks, Snacks, tagged Curry, Food, healthy snacks, Meat, oat bran, protein, protein snack, recipes, South African Recipes on January 11, 2012 |
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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.
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