Amanda’s Ground Buffalo with Broccoli Eggplant and Egg
- 2 bunches Baby broccoli, chopped into big pieces
- 2 – 8 oz bags Shirataki noodles *
- 2 medium red onion, chopped
- Extra virgin olive oil
- 4 cloves garlic, chopped
- Red pepper flakes
- 12 oz Ground buffalo meat (available at Publix)
- 3 cups Eggplant, cut into bite-sized pieces (We used a mix of peeled Italian Eggplant and unpeeled Chinese eggplant)
- 1 cup chicken stock (if allowed tomatoes, can use tomato sauce instead**) plus more as needed
- ½ cup fresh parsley, chopped
- Sprinkle of grated Parmesan cheese
- 4 Eggs (1 per portion)
- Put 2 pots of water up to boil and while doing below, parboil baby broccoli chopped in big pieces and separately prepare Shirataki noodles as directed on package (drain, rinse, parboil and dry). Set aside.
- Sauté chopped red onion in olive oil over medium heat until soft. Add red pepper flakes and chopped garlic.
- Add ground buffalo meat and break up with wooden spoon. Season with salt and pepper.
- After about 5 minutes, while meat is still a little pink, add chopped eggplant.
- Cover to steam, and every little while uncover to stir. This step is about 5-10 minutes, depending on how the eggplant is cooking. It should be soft and cooked almost through. If it is getting dry, add some of the chicken stock from the next step now.
- When eggplant is almost cooked through, add baby broccoli and chicken stock (if allowed tomatoes can do tomato sauce).
- Add additional salt and pepper. Stir and cover as necessary to speed cooking.
- Add small handful of chopped fresh parsley.
- Add more chicken stock as needed.
- When everything is cooked through, add the prepared shirataki noodles to the pan and sauté for 2-3 more minutes.
- At this point, there are about 3 minutes left, in a separate pan, cook the eggs “over easy” or “sunny side up”, as you prefer.
- Place the meat and vegetables onto plates then top with little grated parmesan cheese and an egg.
The above is for 4 meals, with the following breakdown:
- Very lean protein (Buffalo & egg) is 4 servings per person
- Vegetable (Eggplant, broccoli, onion & shirataki) is 3 servings per person
- If you like more “noodles” add more shirataki and it counts as more vegetable.
*On maintenance, can use whole wheat pasta instead
**If lost over 30 pounds and allowed tomatoes, you may try this variation – substitute tomato sauce for chicken stock.