Wonderful Wednesday Wok. PROTEIN.

So, Jon is adding more snacks into his day to try and boost the amount of protein and calories he’s eating. Damn Celtic body-types, with their tiny, easily-filled stomachs and high protein requirements. :p

So he’s adding in pea-protein about twice a day –sometimes three times! :O He’s also eating bits of pan-fried chicken, bananas and servings of oats as snacks. Also more butter in everything. So, for this week’s Wok, I made him roast beef, buttery mixed-veg chips and fried chicken nibbles and a pie for pudding.


Recipe 1: Spicy Roast Beef and starting the Chips.

Ingredients (1 serving):

-200g beef joint (if it has little fat then lard it with some fatty salt pork)

-smoked paprika

-onion powder

-garlic powder

Ingredients for the chips (3 servings):

-1 parsnip

-300g celeriac

-600g potatoes


-chopping board and knife

-baking tray


1: Slice the parsnip, celeriac and potatoes into chip-sized and -shaped pieces. Spread them over the bottom of the baking tray with a little butter.

2: Season the beef and place it on top.

3: Roast at 140-160C for two hours.

4: Rest the beef.

Recipe 2: Finish the Chips.


-the oven-cooked chips

-butter or rendered talllow




-frying pan



1: Place the chips in the pan with the fat.

2: Brown evenly.

3: Season.


Recipe 3: Chicken Bits.


-2-5 chicken thighs or breast fillets

-salt, pepper, smoked paprika



-baking tray

-chopping board and knife

-frying pan



1: Season the chicken with salt, pepper and smoked paprika.

2: Bake in the oven at 160-180C until fairly dry and crisp outside.

3: Chop into small nibble-sized pieces (about as big as a peanut).

4: Fry in their own fat, more salt and herbs.


Serve the beef carved into thin slices, the chips dressed with sea-salt and maybe parsley and place a handful of chicken bits in a small tupper, to  nibble on. Add a pie, cake or piece of fruit for extra calories.


Comments Always Appreciated. :)

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