FIRE Journey 1,
Topic 1
In Progress
DAY 2 | Today’s Menu
Breakfast
Boerewors & Spinach Crustless Quiche (Frittata) With Tomato Salsa
Foodie's delight | From the Chef's kitchen
Ingredients
Tomato Salsa:
- 1/2 Onion, finely chopped
- 1 clove Garlic, chopped
- 2 tsp Fresh ginger, peeled and finely chopped. Optional
- 4 Tomatoes, large
- 1/4 cup Extra virgin olive oil
- 3 tbsp Parsley, flat leaf and roughly chopped
- 1 Lemon, juice of lemon
Crustless Quiche:
- 12 Eggs
- 1/2 cup Parmesan, grated
- 200 g Sausage, boerewors, cooked
- 200 g Baby Spinach
- 3 tbsp Extra Virgin Olive Oil
- 2 cups Tomato salsa, see recipe above
- Salt and peper
Instructions
Tomato Salsa:
- Mix the onion, garlic and ginger together, add the lemon juice, season with salt and pepper then leave to macerate for 5 minutes.
- Cut the tomatoes into a neat dice and add to the onions etc along with the olive oil and parsley and season to taste.
Crustless Quiche:
- Preheat oven to 180oC.
- Cut the boerewors into 2cm lengths.
- Heat the olive oil in a pan with an ovenproof handle.
- Add the boerewors and spinach.
- Lightly whisk the eggs together, season with salt and pepper and pour into the pan with the rest of the ingredients.
- Keep the pan over the heat for about 5 minutes.
- Remove from the heat and sprinkle the Parmesan on top before placing the whole thing into the hot oven.
- Bake for about 15 minutes or until set.
- Remove from the oven and turn the frittata out onto a serving platter or cutting board.
- Serve a wedge of frittata with the tomato salsa.
Nutrition
Calories: 471kcalCarbohydrates: 11gProtein: 15gFat: 42gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 24gTrans Fat: 0.1gCholesterol: 45mgSodium: 569mgPotassium: 750mgFiber: 3gSugar: 6gVitamin A: 6109IUVitamin C: 37mgCalcium: 230mgIron: 3mg
Tried this recipe?Let us know how it was!
Lunch
Tapas
Handy tip: Boil your eggs the night before.
Prepare your own lunch plate or lunch box with boiled eggs (2 per person), ham slices, cheese cubes, cucumber, olives and cherry tomatoes.
Dinner
Hungarian Goulash
Foodie's delight | From the Chef's kitchen
Ingredients
- 1 kg Beef chuck or stewing beef
- 100 ml Coconut oil
- 2 Onions, thinly sliced
- 3 cloves Garlic, finely chopped
- 3 Red peppers, seeded and neatly chopped
- 2 tbsp Tomato puree
- 2 tbsp Paprika
- 4 Tomatoes, blanched, peeled and roughly chopped
- 600 ml Beef stock
- 3 tbsp Flat leaf parsley, roughly chopped
- 150 ml Sour cream or crème fraiche
Instructions
- Heat 1 tbsp coconut oil in a flameproof casserole dish or heavy-based saucepan. Season the beef with salt and pepper and then brown in pan, do it in three batches, adding a little extra oil for each batch. Set the browned meat aside.
- Add in the remaining oil to the casserole dish, followed by the sliced onion, finely chopped garlic and diced red peppers. Fry until softened, around 5-10 minutes.
- Return the beef to the pan with the tomato purée and paprika. Cook, stirring, for 2 minutes. Add the roughly chopped tomatoes, followed by the beef stock. Cover and bake in the oven for 1½-2 hours at 150°C.
- Alternatively, cover and cook it on the hob on a gentle heat for about an hour, removing the lid after 45 minutes. When the beef is soft season to taste with salt and pepper.
- To finish add the chopped flat-leaf parsley leaves, then add a dollop of sour cream or crème fraiche and serve with mixed salad of your choice.
Video
Notes
Leftover goulash can be thinned out with more beef stock for a hearty soup for lunch the following day.
Tried this recipe?Let us know how it was!