Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 25
ОглавлениеPrep Time: 15 minutes • Cooking Time: 20 minutes • Makes: 3 meals paleo
I refuse to go out for brunch! I don’t have the patience or stamina to wait an hour for a table when my tummy is rumbling. I need to feed the machine. Plus, most places have starchy potatoes and low-quality eggs. This keto and paleo hash is truly one of a kind. And who doesn’t want to eat meatballs for breakfast!?
To watch a similar video tutorial for this recipe, search “FlavCity breakfast hash” on YouTube.
Ingredients:
-8 ounces of ground lamb or any ground meat
-¾ teaspoon smoked paprika
-¾ teaspoon cumin
-½ teaspoon dried oregano
-¼ teaspoon cayenne pepper
-1 teaspoon vinegar, any flavor
-3 eggs
-3 turnips (12 oz), peeled and diced
-1½ large zucchini, diced
-1 green bell pepper, diced
-½ red onion, thinly sliced
-6 ounces baby spinach
-Olive or avocado oil
-Kosher salt and fresh pepper
Make the mini meatballs: Add the ground lamb to a medium-sized bowl and season with the smoked paprika, cumin, oregano, cayenne, ½ teaspoon salt, a few cracks of pepper, and mix until just combined using your hands. Form mini meatballs by dipping your hands in cold water and rolling them (this will prevent the mixture from sticking to your hands). Make sure they are small, or they won’t cook through.
To poach the eggs, bring at least 6 inches of water to a bare simmer in a pot and add 1 teaspoon of any flavor vinegar. Cracks the eggs (one at a time) into a mesh strainer and let the water from the whites drain away. Place the eggs in ramekins; then make a vortex in the water using a spoon, and carefully tip in the first egg. Repeat with remaining eggs and cook for exactly 3 minutes. If the shape gets kind of funky, just use a spoon to help the egg whites form properly around the yolk. This is important right after they go in the water. Remove eggs, dip in cold water for 5 seconds, and set aside.
For the hash, preheat a large pan just over medium heat for 2 minutes with 2 teaspoons of oil. This works best with a cast-iron pan but non-stick also works. Add the meatballs and cook until crusty on all sides and cooked through—about 8 minutes. Remove meatballs, add a shot of oil to the pan if needed, and add the turnips to the pan. Cook for 5 minutes or until they become slightly crusty. Add the zucchini and cook for 3 minutes. Next, add the bell pepper. The goal is to cook the veggies in order of what takes the longest. Once the veggies have nice color and have softened a bit, add the red onion along with ½ teaspoon of salt and a few cracks of pepper. Cook for 3 minutes. Next, add the spinach, and cook until wilted. You may have to add the spinach in 2–3 batches and allow it to wilt down before adding more. Check for seasoning as you may need more salt. Remove from heat, add the meatballs back, serve with the poached eggs, and enjoy!
Storage and reheating: Everything will keep in the fridge for three days. You can reheat the poached eggs in warm water for 30 seconds or until the yolk is soft. Reheat the meatballs and hash in a hot pan or in the microwave. This meal prep cannot be frozen.
