With the kids back to school this week, we bring you a simple but versatile recipe for #WhatTheFatFriday which is perfect for the lunchbox! Prepare your ingredients in advance to stockpile in the fridge, and get the kids involved to create their cheeseburger sticks for lunch the next day!
A word from Chef Craig: These are a great way to make lunch boxes fun. Always remember to have their favourite ingredient at the bottom, that way they will need to dispose (hopefully eat) of the less popular ingredients first while they’re still hungry. You can do all sorts of combinations and get some feedback as to their favourites and ask for some suggestions as to ingredients they might like better – e.g. roast onions over tomatoes, e.t.c.
A word from The Whole Food Dietitian, Caryn: What a great BBQ-like idea for the lunchbox; healthy LCHF kebabs, full of protein, fat and a little bit of good quality carbs from the veggies, the perfect combination. Almost a complete meal on a stick, full of nutrients like iron (from the meat), calcium (from the cheese) and a range of vitamins and minerals – plus some fibre – from the veggies. Lucky kids, don’t forget to save some for the adult lunchboxes too!
A word from The Fat Professor, Grant: If you have kids, or even if you don’t, these are a must for the family menu!
Prep time: 20 minutes
Cook time: 10 minutes (sauce), 10 minutes (meatballs)
Carb count: Kebabs – 5g / Awesome Sauce – 2.1g
Serves: Kebabs – 5 / Awesome Sauce – 12
- Onions peeled 2
- Tomatoes 4
- Olive oil 45ml, 3 tbsp (extra for thickening sauce later)
- Garlic cloves 2
- Smoked paprika 3g, 1 tsp
- Mayonnaise 125ml, ½ cup
- Gherkins 15g, 2 tbsp
- Capers 10g, 1 tbsp
- Salt and pepper to taste
For the Kebabs:
- Onions peeled 1
- Carrot peeled 1
- Beetroot small peeled 1
- Mince 400g
- Bacon 4 rashers
- Salt and pepper to taste
- Cheese 100g, 10 cubes
- Gherkins 1 or 2
- Iceberg lettuce ½
- Cherry tomatoes 10
Make the awesome sauce by roughly chopping the onions and tomatoes and cooking them in the olive oil for 2 – 3 minutes, add the chopped garlic and smoked paprika and continue to cook until the vegetables are cooked down to a pulp. Allow the vegetables to cool then transfer the vegetables to a blender a blitz to a smooth puree, add the mayonnaise, gherkins, capers and begin to blitz while adding in a slow stream of olive oil to thicken the sauce, season the sauce with salt and pepper and scrape into a container.
Make the mini patties by dicing the onion, grating the carrot and the beetroot and combining it all in a bowl with the mincemeat. Season the mix and shape into small irregular balls, place the balls on a papered baking tray and bake in a pre-heated oven at 160°C for 8 – 10 minutes until cooked through, place the bacon rashers on the same tray and bake at the same time until crisp – roughly the same amount of time. Cut the cheese into cubes, slice the gherkins and tear the lettuce into long strips. Once the meatballs are cooked and cool enough to handle, skewer the cheese, gherkins, bacon, iceberg, cherry tomatoes and meatballs to make the kebabs. Lay torn iceberg lettuce shells into the lunchbox, liberally sauce the shells and lay the kebabs on top.