So here we go!
Meal Prep
This week we made a trip to Costco to load up on steak, chicken, mashed sweet potatoes and a vegetable medley of asparagus, brussels sprouts and broccoli. For a treat I also made beef kofta with yellow rice (see below.)
Our Grocery List-
- 8 Sweet Potatoes
- 10-12 Chicken Breasts (about 6-7lbs)
- 2 Flank Steaks (about 3lbs)
- 3lbs Fresh Broccoli Florets
- 2lbs Fresh Brussels Sprouts
- 2lbs Fresh Asparagus
--> Sweet potatoes were peeled, cubed and cooked in boiling water until for tender-
then blended until smooth with butter, lots of salt and pepper, and a splash of milk
--> Meat was grilled with lemon pepper and garlic salt
--> Vegetables were cleaned and cut and roasted on sheet pans with olive oil, garlic powder, salt and pepper at 425 degrees for 20-ish or less minutes depending on the vegetable, I checked and stirred them every 10 minutes
Kofta-inspried Meatballs with Yellow Rice
Kofta (or Kafta) is a spiced meatball, often on a skewer, that you might find in lebanese restaurants, all over the Southern Mediterranean region of the world, and India also has their own versions which can even be vegetarian. I am no expert on this type of cuisine, but re-read my indian cookbooks and love the flavors so I added what I liked and subtracted what I don't, hence the "inspired" in the title. Because I was not going to outside in the literally 5 degree weather I made mine into meatballs and baked them in the oven... when it warms up I will make the same recipe, put each meatball on a skewer, flatten them slightly and grill them- it just seems like the more traditional version I have had before. :) Served with a good quality hummus from our local specialty store this was a perfect dinner! I also added some broccoli to mine!
- 1 lb Ground Pork (or another lean meat like lamb, or even more beef)
- 6 Garlic Cloves, grated using a microplane
- 1 Tbsp Fresh Ginger, grated
- 1/2 Sweet Onion, grated
- 1/4 Cup+ Fresh Parsley, chopped
- 2 Tbsp Ground Coriander
- 1 Tbsp Ground Cumin
- 2 tsp Salt
- 3 tsp Ground Cinnamon
- 1 tsp Allspice
- 1/2 tsp Cayenne Pepper (less if you don't like spicy)
- 1/2 tsp Black Pepper
- 1 Egg
Preheat the oven to 350 degrees
1. Combined all of the ingredients in a large bowl and mix with your hands until just combined.
2. Roll into 1.5-2" sized balls and place on a parchment or foil-lined baking sheet.
| Nutrition Facts | |
|---|---|
| Servings 5.0 | |
| Amount Per Serving | |
| calories 330 | |
| % Daily Value * | |
| Total Fat 22 g | 34 % |
| Saturated Fat 8 g | 40 % |
| Monounsaturated Fat 2 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 145 mg | 48 % |
| Sodium 1188 mg | 50 % |
| Potassium 405 mg | 12 % |
| Total Carbohydrate 8 g | 3 % |
| Dietary Fiber 2 g | 8 % |
| Sugars 2 g | |
| Protein 38 g | 75 % |
| Vitamin A | 9 % |
| Vitamin C | 14 % |
| Calcium | 8 % |
| Iron | 32 % |
Yellow Rice
Yellow rice is something Matt's grandma used to make so we thought we would give it a try. Since I have worked with turmeric before I warned him, and will warn you, that it stains wooden spoons so now is the time for your metal or plastic unless you don't mind the color change!- 2 Pinches of Saffron
- 2 Cups White Rice
- 1 Tbsp Olive Oil
- 1 Small Sweet Onion, finely chopped
- 1 Garlic Clove, minced
- 4 Cups Chicken Stock, divided 1/4 cup + 3 3/4 cups
- 2 tsp Salt
- 1/2 tsp Turmeric
1. Grind the saffron the best you can with a mortar and pestle or the back of a spoon. In a small bowl, soak it with 1/4 of the chicken stock that has been warmed.
2. In a sauce pan, drizzle in the olive oil and add the onion and garlic and cook until translucent.
3. Add the rice, spices and saffron plus liquid and the rest of the stock. Bring to a boil. Cover and reduce the heat to a simmer for 20 minutes. Take it off the heat and let it sit another 10 minutes.
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