So what is #ProteinNovember? In attempt to encourage more Asians to eat more protein, I will be coming out with four different recipes on how you can have your protein. I will also give a little tell-a-story on why this protein source is awesome for you on a separate video together with my other brand, 1-Habit Nutrition.
Why am I doing this? Because protein rocks. It’s important for your body but sadly as Asians we just don’t get enough of it or we don’t get enough of the better quality ones (yes, cik, ayam goreng does not count).
The government is doing quite a lot to push healthy eating — so this is my bit in contributing to the society. You got to know your protein to eat protein.
If you missed Part 1, 2 and 3 of my Protein Prep in #ProteinNovember, use the links here to check them out!
Part 1: Assam Prawns
Part 2: Garlic Honey Soy Chicken
Part 3: Baked Tofu and Mushrooms
One of the biggest problems my vegetarian clients and friends face is this – not getting enough high quality protein. It’s bad enough we live in Singapore where it’s already tough as hell to get good quality protein, I can feel my vegetarian friends and their sentiments.
Oh my. Don’t get me started on Indonesian food.
Who can resist a nice plate of pempek Palembang served with kuah cuka. Or you know, a plain simple ayam goreng. Mmm, mmm, mmm.
Indonesia is close to heart considering my family history (apparently my ancestors are from an Indonesian tribe called Mandahiling) and I’ve visited Jakarta, Bandung and Bali not too long ago. With it’s rich colonial history, Indonesians are great cooks and of course, there are tons of good food out there. To celebrate that, I made some bakso meatballs this week and popped them into the oven for a quick 20-mins. It only needs 3 main ingredients and some regular spices I always use in my recipes.
Bakso is very common in Indonesia — you can find them everywhere! It’s normally eaten with noodles in a beef broth soup but I just made this #mealprep as a snack because why not. 🙂
Make a batch, prep your snacks like I did or feed your family. Give it a go and let me know how it is for you! 🙂
Protein Prep: Baked Tofu and Mushrooms
Makes – 5 100g meatballs
Time needed – 30 mins
Cost – ~$1.20 per serve
Here’s what you need:
- 500g lean minced beef
- 1 large red onions, chopped
- 1 tsp 5-spice
- 1 tsp coriander powder
- A pinch of natural rock sea salt
- 1 tbsp potato starch
- 1 whole egg
Here’s how you do it:
- In a bowl, mix up all ingredients together.
- Using your hands, make the meat mixture into balls and arrange them on a baking tray.
- Bake at 200 degrees for 20 mins and remove from heat. Serve or let it cool and use this to prep your meals!
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. I’ve also added $0.50 to the final amount for the ~ ingredients.
- 500g lean minced beef $4.00
- 1 large red onions, chopped ~
- 1 tsp 5-spice ~
- 1 tsp coriander powder ~
- A pinch of natural rock sea salt ~
- 1 tbsp potato starch $0.20
- 1 whole egg $0.30
Total price = ~$6.10
Price per serve = ~ $1.20
Nutrition Information
Per 100g serve — 297 calories, 18.6g protein, 6.5g carbs, 21.0g fats
