Curried Beef, Broccoli Slaw, & Mushroom Frittata Muffins

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It’s no secret that I love frittatas. They’re even better in mini form ‘cause you can serve them as finger food at a party or store them in the fridge for a quick snack or breakfast on the go. I threw this recipe together this morning for the inaugural CrossFit Palo Alto Whole9 Nutrition Guide Orientation. Luckily, they turned out okay or I would’ve had egg on my face. (Ha!)

Mini frittata muffins can be made with whatever you have lying around, just like regular sized frittatas. Just fill up the muffin tins with filling and you can estimate the amount of eggs you need to make the batter with this ratio: for every two muffins, you need one egg in the batter (e.g. 12 muffins = 6 eggs). If you don’t want your mini frittatas to be too moist (i.e. soggy), add a few tablespoons of coconut flour. (For 15 muffins, I’ll put in 3 level tablespoons of coconut flour).

Here’s what I assembled to make 36 muffins:

  • 1 onion, diced
  • 1 heaping tablespoon of coconut oil
  • 1 pound of mushrooms, thinly sliced
  • 1 bag of broccoli slaw from Trader Joe’s
  • 1 pound of grass fed ground beef
  • 1 heaping tablespoon of curry powder 
  • coconut oil spray
  • ½ cup coconut milk
  • 20 large eggs
  • 5-6 tablespoons of coconut flour (optional, see note above)
  • Kosher salt
  • Freshly ground black pepper

Here’s how I made them:

I preheated the oven to 375 F and I started chopping and slicing my veggies.

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I heated up the coconut oil in a large cast iron skillet over medium heat. Once the pan was hot, I threw in the onions with some salt and pepper and sauteed them until they were soft and translucent.

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Next, I added the mushrooms (with some more S&P) and cooked them until the liquid had evaporated.

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I tossed in the ground beef and cooked it until it was no longer pink. I seasoned the meat mixture with the curry powder and added more salt and pepper to taste. Then, I added the bag of broccoli slaw…

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…and stirred that around until the slaw was softened.

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In the meantime, I had my two boys help me put cupcake liners in my cupcake tins.

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Once the liners were in the tins, I sprayed them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use silicone baking cups.)

Next, I divided the filling into each muffin liner.

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I cracked the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper.

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I know this might sound gross, but I tasted the raw egg mixture to make sure there was enough seasoning. Yes, CrossFit Palo Alto members, I risked salmonella poisoning for you guys.

I ladled the egg mixture into the muffin tins, making sure the liquid only reached 3/4 of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.

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I popped the trays into the oven for 15 minutes and then I rotated the trays and baked them for 6 additional minutes. You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. I let the muffins sit in the pan for a few minutes and then I cooled them on a wire rack.

These muffins can be served warm, room temperature, or cold right out of the fridge. I know I’m beating a dead horse, but frittatas really are awesome.

[UPDATED: I’ve since made these frittatas using silicone baking cups, and it’s a GAME-CHANGER — I’m not going back to paper cupcake liners!]

Stir Fried Kelp Noodles Made With The Dregs From My Fridge

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Tonight, I decided to make stir fried kelp noodles again. Why? Because I’m at the end of my 7-night shift work week and I’m too damn tired to come up with something original and Whole30 approved. For this variation I added some anchovy fillets to fill the void left by the lack of fish sauce and some homemade chicken broth to help soften the kelp noodles faster.

(Yep, you read that right. I made my chicken broth from scratch using the bones I removed from the crispy sous vide chicken thighs a few nights ago. On my work week. Tells you how easy it is and how I should stop being so effing lazy).

For all stir fries, I just look in my fridge and pick some aromatics (shallots and garlic), a protein or two (eggs and ground pork), and some veggies that are wilting (broccoli slaw, shredded carrots, pre-washed baby spinach). Once everything is prepped and cut, you just sequentially throw it in your pan and you’re done. Dinner can be on the table in 30 minutes.

Here’s what I assembled for tonight’s dish:

  • 3 large eggs
  • 2 large shallots, minced in mini prep food processor
  • 2 garlic cloves, minced
  • 2 anchovy fillets packed in olive oil
  • 1 pound of ground pork
  • 1 package of kelp noodles, rinsed and drained
  • 6 ounce package of prewashed baby spinach
  • 1 cup of broccoli slaw
  • 1 cup of shredded carrots
  • 2-4 tablespoons of coconut aminos
  • 1 tablespoon of coconut vinegar
  • ¼ cup of chicken broth
  • 2-3 tablespoons of macadamia nut oil

Here’s how I got dinner on the table:

The first thing I did was make a thin scrambled egg omelet. I heated a tablespoon of macadamia nut oil in my 12-inch cast iron skillet on medium high and whisked the eggs with some salt and pepper. Once the pan was hot, I poured in the eggs making sure it was a uniform layer and turned the heat down to low.

Once the bottom set, I flipped it over with a spatula. I tore the omelet but I didn’t care because I ended up cutting it into strips.

Then, I added another tablespoon of macadamia nut oil to the pan and sautéed the shallots. When the shallots were softened, I threw in the anchovies and broke it up with my wooden spoon.

I added the pork and garlic, seasoned with some salt and pepper, and cooked the meat until it was no longer pink.

I added the kelp noodles (which I cut with some scissors) and chicken broth.

Then I seasoned everything with the coconut aminos and vinegar and covered the pan for about 5 minutes to soften the kelp noodles.

Once the noodles were soft, I added the broccoli slaw and shredded carrots and mixed that around.

Next, I threw in the baby spinach with some additional salt and pepper and stir fried until the leaves were wilted.

At the very end, I tossed in the sliced egg omelet.

Voila!

As a veggie side, I roasted some cauliflower seasoned with Dukka seasoning, Kosher salt, freshly ground black pepper, and thinly sliced shallots (400 F set at convection roast, 15 minutes covered and 15 minutes uncovered).

Here’s my plate.

The rest of the family also enjoyed some pork butt braised in Coca Cola and soy sauce that my mother-in-law brought over but I stuck to my guns and ate what I had prepared.

Not too shabby for a quick, well-rounded dish. I still missed the sweetness from fish sauce and/or oyster sauce but I’ll just deal with it for the next 23 days. Maybe next time I’ll add some red pepper flakes or chilis in place of the Sriracha I can’t use either.

Curried Ground Pork and Broccoli Slaw Frittata

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I was inspired to make a frittata a tonight after seeing the yummy ones posted on The Paleo Table , Balanced Bites, and Everyday Paleo blogs. Plus, I woke up later than usual tonight, so I needed a dish that I could throw on the table pretty quickly.

For dinner, I like to make really meat-heavy frittatas — kinda like Cha Trung Hap, the steamed egg and pork meatloaf thingy you get when you order rice plate at some Vietnamese places. (Come to think of it, I bet I could make a Paleo version with kelp noodles…)

I decided to make a curry-flavored frittata with ground pork and broccoli slaw since I had those ingredients readily available. I followed the same frittata guidelines that I posted previously with some slight modifications that I’ll detail below. There’s no hard and fast rule for how to make frittatas, so feel free to experiment!  

Here’s what I assembled to serve 4 people:

  •  ½ onion, thinly sliced
  • 1 pound of ground pork
  • 4 cloves of garlic, minced
  • 1 cup of shredded broccoli slaw
  • 6 large eggs
  • ½ cup of shredded carrots
  • ¼ cup coconut milk
  • 1 tablespoon of curry powder
  • ¼ cup roughly chopped Italian parsley
  • 1 tablespoon coconut oil
  • Kosher salt
  • Freshly ground black pepper

And here’s what I did with all this stuff:

I assembled all the ingredients…

… heated up the coconut oil on medium heat in an 8-inch cast iron skillet (you can use a slightly larger skillet but I like frittatas that slice up thick), and sautéed my onions with a dash of salt until they were softened.

I added the ground pork and garlic…

…and stir fried until the meat was no longer pink.

While the pork and onions were cooking, I whisked my eggs with the coconut milk, curry powder, salt, pepper, and parsley.

I don’t have an exact measurement for the salt and pepper. Just don’t be too heavy-handed ‘cause the filling will be seasoned as well.

Then I added the broccoli slaw and carrots to the pork and onions and sprinkled everything with salt and pepper.

I poured on the egg mixture and cooked the frittata for ~5 minutes to set the bottom.

I tried to cover the frittata but the skillet was filled to the brim.

I put my frittata in my preheated toaster oven set on broil. I would’ve put it in at a lower temperature (350 F) but I didn’t have 20-30 minutes to spare. Around ten minutes later, the edges were browned and puffy. But when I touched the center, it was a little gushy — and when I cut it in half, it was still kinda liquid-y. Darn it! 

So I popped the frittata back under the broiler for another few minutes to firm up the middle. The split down the middle helps speed up the cooking — it’s just not as pretty if you’re planning to serve the frittata whole.

I served the slices with some nuked frozen veggies (which we deemed not photo-worthy) and we dug in.

Stir Fried Kelp Noodles With Ground Beef, Broccoli Slaw, and Spinach

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Tonight I made noodles. Wha-? Paleo-approved kelp noodles to be exact.

Before you eat the noodles, you need to wash and drain them but you can just dump them into a stir fry or soup and to heat them up.

Essentially, I followed my recipe for Asian lettuce cups but I made some substitutions (namely, no fish sauce). There was minimal prep work because the broccoli slaw, spinach, and kelp noodles were prepackaged and ready to go. I’m sad I can’t use fish sauce because the dish is kind of missing something without it but I’ll find myself some Paleo-approved fish sauce soon enough.

Here’s what I assembled:

  • 1 small onion, minced in a mini-prep food processer
  • 5 cloves of garlic, minced
  • ½ pound of cremini mushrooms, thinly sliced 
  • 1 tablespoon of coconut oil
  • 1 pound grass fed ground beef
  • 1 cup of organic broccoli slaw
  • 6 ounce package of pre-washed organic baby spinach leaves
  • 1 package of kelp noodles, rinsed with water and drained
  • 1-2 tablespoons coconut vinegar
  • 1-2 tablespoons coconut aminos
  • Salt and Pepper
  • **UPDATE** 1-2 tablespoons of Red Boat Fish Sauce

Here’s how I made the dish:

I heated up the coconut oil in a cast iron skillet over medium heat. Once the pan was hot, I dumped in the onions and sautéed until soft.

I added the sliced mushrooms and cooked them until the moisture had cooked off.

Next, I added the beef and garlic and and cooked the meat until it was no longer pink.

I added a large handful of broccoli slaw…

…and then I threw in the package of spinach and stirred that around until the leaves were wilted.

Then, I tossed in my kelp noodles…

…added the coconut aminos, fish sauce, and vinegar, and waited until the noodles softened to the consistency I liked (around 3-5 minutes).

 I did a final taste for seasoning and added some salt and pepper.

Not too shabby for fake noodles.

Sous Vide Pork Chops and Veggies for Dinner

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Because of my crazy work schedule, I’m pretty zonked when I wake up in the evenings to make dinner for everyone. Especially when I’ve already worked five night shifts in a row and have two more to go. I can turn into a hulk, just like that. Try me.  

On Saturday night before going to work, I sous vided some pork chops and then stored them in the fridge until I cooked them off today. 

I’m totally in love with my SousVide Supreme.

While the chops came back up to serving temperature in the water bath, I baked some sweet potatoes in my toaster oven, roasted orange hued cauliflower and bacon

..and stir-fried shiitake and broccoli slaw.

Here’s my plate:

I’m tired of cooking.  Thankfully, Fitbomb will be bringing home take-out kebabs tomorrow night and we’re going out the following night.

Stir-Fried Shiitake and Broccoli Slaw

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I went to the farmers’market this morning and bought some organic shiitake mushrooms from my favorite mushroom vendor, Far West Fungi.  The mushrooms are always super high quality, mostly organic, and keep for 1-2 weeks if I keep them in a paper bag in my fridge (on the shelf, not the crisper).  After rummaging through my fridge for old produce (I got a shitload of new produce this morning at the market), I decided to make a shiitake and broccoli slaw stir-fry.

Here’s what I assembled:

  •  2 tablespoons of Kerry Gold unsalted butter
  • 1 large shallot, minced
  • 1 -2 anchovy fillets, packed in olive oil
  • ¾ lb shiitake mushrooms, quartered and stemmed
  • 2 garlic cloves, minced
  • 1-2 tablespoons fish sauce
  • 1 tablespoon of apple cider vinegar
  • 1 package of broccoli slaw

 Here’s what I did:

I prepped the chopped shallots…

…the mushrooms…

…and grabbed the broccoli slaw from the fridge.

I heated the butter in my large cast iron skillet over medium high. 

Once the butter had melted, I added the shallots and sautéed until translucent.  Then, I added the garlic cloves and anchovies and mixed that around for ~30 seconds. 

I added the mushrooms to the skillet and seasoned everything with some salt and pepper.

After the liquid in the pan had evaporated and the mushrooms were browned in spots…

 

…I added the broccoli slaw and some fish sauce and apple cider vinegar to taste (around 1 tablespoon each).

Easy and yummy!