This was just an email to a friend/co-worker who’s even more obsessed with protein in his diet than I am, but I figured I’d share, for the rest of us who struggle with not being able to process protein from plant sources effectively.
So I did this yesterday, and I’m appreciating the benefits already. Consider this a minimalist recipe I just made up to suit my taste and level of (moderate, but not extreme) laziness:
- 10 lbs extra lean ground beef
- 1 large purple onion
- 10-12 cloves of garlic
- Big chunk of ginger root
- 1 to 1 1/3 cup of soya sauce
- ½ cup cooking sherry (optional)
- Course ground black pepper
- Sesame oil
- Peanut oil
(Requires a large wok, or huge frying pan)
I bought 10 lbs of beef yesterday, at $7/lb ($CAD), so comes to about $70 plus the few bucks for the other ingredients. I only worked with half of it, and I’m breaking the other half into 1 lb packages and freezing them (for next week?)
It’s all too simple. I’ll describe the process for 5 lbs, which is what I cooked up yesterday. (So chop all the quantities above in half, and then half again for each of the two “stages” of cooking)
Mince the garlic and ginger as fine as you can, dice the onion. Leave them in piles you can eyeball.
Heat the pan, pour in a coating of peanut oil and a few drops of sesame oil.
Throw in the appropriate portion of garlic and ginger and stir/sautee them. Add the onions about a minute later and do the same.
Throw in a big chunk of the beef into the pan, about 2.5 lbs, breaking it up into small pieces you can work with as you go. (Bare hands are the way to go! It’s more fun if you also say out loud, while you’re doing this “I’m a carnivore, and I didn’t claw my way up the food chain to eat rabbit food!” )
Grind a whole bunch of pepper into it, and stir fry it up until there’s not too much pink left.
Sprinkle in the right portions of soya sauce/cooking sherry.
Finish cooking, until the liquid is minimal, and the beef is cooked but not over-browned.
Transfer to some heat-safe bowl or something and let stand. Wipe out the pan, repeat the whole process for the next 2.5 lbs.
With 5 lbs, you end up with a little over 10 cups of beef, that you can transfer to a big Tupperware container when it cools enough, and refrigerate.
You can do anything with this stuff. It has enough taste to just eat it (I had a cup of it just now, thrown into a bowl and nuked for a minute, as “breakfast”), but not so much that you can’t throw it into anything, like spaghetti sauce, or on toast with cheese melted on it…whatever.
Check it out. A cup of this has 32 grams of protein, and about 300 calories, so it breaks the 1/10 protein/calories ratio, and isn’t too fatty to be particularly bad for you: http://www.myfitnesspal.com/food/calories/1cup-cooked-extra-lean-ground-beef-ground-sirloin-ground-round-meatballs-or-patty-113273580
So, imagine you take a cup of this stuff, throw it in a bowl and nuke it for a minute while you make a couple slices of toast. Pile half of it onto each slice of toast, throw a bunch of grated cheese on top, and throw it back in the nuker for about 30 seconds to melt the cheese. Total prep time, about 3 minutes. Eat it, and you’re probably looking at about 40-some-odd grams of protein in total, and it tastes pretty great. It seems like a substantial snack, but not meal. You could definitely work out 20 minutes after eating it, without feeling bloated, gross, and sluggish. (I’m going to do that now) I feel like a million bucks after I eat something like this.
I bet if you pipelined the entire 10 lbs, and especially if you cheat and buy jars of already diced garlic and ginger, you could cook the whole batch in a little over an hour. I know I can probably eat about 2 cups of this stuff a day, getting 64 grams of protein, almost half of my minimum daily, so I’d be set for 10 days, all for an hour or two of cooking, and what works out to about $7 a day.
All this text makes it sound like a bit of a pain in the ass, but it’s actually too easy. It’s great to cook when you’re starving, like I was, ‘cuz I ate a cup of it from the first pan, while I was cooking the second half. Connor came into the kitchen while I was doing it to see what was going on, because it smells freakin’ amazing too.
Anyway, something to consider if you want to diversify your sources of protein, and actually enjoy what you’re eating. I love this stuff so much, I actually woke up this morning thinking “I gotta get up so I can have breakfast!” LOL!