No Grain, No Gain!

Karina’s Super-Healthy Brown Rice Omelet Appetisers!

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Ingredients:

– 1 cup brown rice (boiled for 30 minutes, then drained)

– 4 eggs, beated (1 egg for rice mixture, 3 eggs for omelet)

– Cracked black pepper

– 1/4 cup reduced fat cheese, grated

– 2 low fat, chicken sausages, cooked, then sliced into bite-sized pieces

– 1 handful of roasted sweet potato, cubed small

Method:

Pre-heat your oven to 220°C, for 15 minutes.

Combine cooked brown rice, reduced fat cheese, one beaten egg and one large pinch of pepper.

Lightly grease a large half-dozen cupcake tray, then mould your rice mixture into the cupcake moulds in the tray. Ensure you firmly pat the rice to form the shape of the moulds, so as to compact this rice nicely.

Once oven has been preheated, place the rice moulds into your oven for about 15 minutes, or until the rice is crispy and dry.

Once your rice moulds are ready, whisk your 3 eggs, with a pinch of pepper, then pour this mixture into your rice moulds. Top your egg mixture with the sliced cooked chicken sausage and your roasted sweet potato pieces, then place back into the oven for a further 10 minutes, or until your egg has cooked.

Compiling the beauty:

Arrange on a plate, to serve immediately, as an appetiser. If you are out and about, you can wrap these beauties in aluminium foil, then bring these with you. These are a very nutritious and convenient snack food.

Serves 6 as an appetiser.

Enjoy!

Karina x

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Freeze, Busta!

Karina’s ‘Cool’ Cooking Tip!

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There are many ways you can save time in the kitchen. Although I always like to cook fresh from the garden and the butcher, there are times when one may need an emergency supply. Emergency supplies can be a real blessing and you may like to use your emergency supplies more often than originally planned!

The following is my abbreviated list of food categories, which are all freezable:

– Most fruits, provided you will only use defrosted fruits for baking, cooking, or making fruit drinks such as milkshakes. If you eat frozen fruit defrosted, without cooking it, it will stay soggy and not taste very palatable.

– Stock, frozen in small portions (freezer-proof containers or freezer-proof bags). Freezing in small portions allows you to readily take a portion out every time you need it, which saves you a tonne of time! From this, you can make stews, sauces, curries and more!

– Some vegetables are better than others at maintaining some food-integrity after freezing. Examples of vegetables that freeze well are: Carrots, Broccoli, Corn and Green Beans.

– Meat of all kinds: raw or cooked. I prefer to only freeze raw meat, however, if you’re a busy parent, freezing cooked food will save you a bucket-load of time!

– Baked goods of many kinds.

N.B. with all the above mentioned food and food products, it is recommended to ensure the frozen particles do not enter your food. One way to ensure this does not happen, is to firstly place your food into a freezer-proof bag, then into a freezer-proof container, followed by popping it straight into the freezer!

Personally, I prefer to not freeze my cooked food, unless I am in a hurry. These tips will save you loads of time!

Enjoy!

Karina x