Category: Poul’s Kitchen

Mac n Cheese Casserole

Mac n Cheese Casserole is a great meal, very simple fast and easy, it tastes great and it is a different meal that should please and fill you!

Mac n Cheese is great on its own, and adding to it can be wonderful!

Phase 1 Noodles

Cook your bag and choice of noodles as directed on the package, we like using elbow macaroni!

Phase 2 Ground Beef

For the beef you can use steak or any other type of pork, but then again you can use any type of pork if you want, but you can also use ground meat as well, if you don’t have a food processor then just buy it already ground, I find by choosing your meat to make into ground meat you have a much better quality and all, so it will be more rewarding.

Take your meat and grind it up in the food processor then put it in a oiled pan and add salt pepper and some spices you like and cook it until done.

Phase 3 Tomato Sauce

You can use 1 can of tomato sauce and 1 can of crushed tomatoes, salt pepper and any other sauce you may choose I also added 2 onions a whole garlic that was also put in the food processor mix it well and cook until its bubbling and your set, take it off the burner.

Phase 4 Mix 1

Take a baking pan you can cook with, maybe like a cake pan, and start by putting your cooked and drained noodles and line the bottom with that, and then the meat and then your tomato sauce you just cooked, and mix it all up good, were almost done folks.

Phase 5 Cheese Sauce

Take a frying pan and cut up some butter and a bit of oil so the butter doesnt burn, once the butter is melted, take a half a cup of flour and stir it well so there are no clumps, and this is very important no one wants to bite into a meal and taste clumps of flour, then add 1 and a half cup of milk mix it well, then start adding 2 types of cheese, bit by bit until the cheese is melted in keep stirring so nothing burns once thats finished were very close.

Phase 6 Mix 2 The Final Mix

Now lets take the cheese sauce and pour it on top of the casserole , and now…

Phase 7 Baking

Now make sure your oven is preheated for 375, then bake for 20 minutes, once the 20 minutes is over, your done, but let it set for 10 to 20 min, and your done!

I hope you enjoy this awesome dish.

Spaghetti Squash Pad Thai

Spaghetti Squash Pad Thai is an amazing dish, easy to make with a bit of work at the start, but it is amazing and also very easy to make into a pure vegan dish if you wanted.

This is an absolutely amazing meal, tastes so amazing and very rewarding to eat, and you will be proud of yourself!

Phase 1 Spaghetti Squash

To start preheat your oven to 350 degrees, and get yourself a very sharp knife and cut your squash into quarters.

Clean out the center of the seeds and garbage like you would a pumpkin.

Put it on a baking tray and lightly oil the tops and bottoms of your squash.

Bake it at 350 degrees for 20 minutes.

Once done put it on a cooling tray, and leave it cool off for 30 to 60 minutes, there is no rush on this, as it stays very hot and will burn you.

After the squash is cooled off enough take a fork, maybe 2 and pull the insides apart, like your pulling pulled pork, it will look like spaghetti noodles, very amazing once you see this for the first time.

Put the noodles in a container and set aside.

Phase 2 Chicken

Take 1 chicken break cook it up with pepper, ginger, and if you have low or no sodium salt you can use that too.

Once that is cooked up cut your chicken breast into small pieces.

Remember this is not the main part of the meal, so its not a big deal here, if your looking for a vegan option just leave it out.

Phase 2 veggies

Ingredients

  1. Ginger
  2. Green Peppers
  3. Onions
  4. Cucumbers
  5. Radishes
  6. Peanut butter
  7. Spinach
  8. Hot sauce – you can replace this with another type of sauce or dressing if you are not into heat

Dice your veggies up and then start to fry them with your spinach being last make sure you have the amount of sauce you want, you can use more than 1 type if you want.

Finally put in your spaghetti squash mix it up nice and good.

And now your ready to serve this delicious healthy meal!

Orange Chicken

Orange chicken is a great and healthy meal, very easy to make and is a crowd pleaser!

It does take some time to prep for, and unlike the meal you order from your favorite Chinese restaurant this isn’t deep fried so tends to be a lot healthier, and yeah it packs a punch and tastes amazing!

For the chicken you can go with a whole chicken, chicken breasts or chicken thighs, any would be a great choice!

Phase 1 Broccoli

Cut your broccoli to just heads and cut it down to the size that you want it to be. take a frying pan and put some water in it, enough to cover your broccoli and start to simmer it until the broccoli is nice and soft then drain it and rinse in cold water so that it stops cooking put it into another container with cold water and set aside.

Phase 2 Chicken

Cut your chicken to small bites, pepper it, (if you want salt use that, but we recommend you use Lo-Salt or a low sodium alternative.) and put in corn starch mix together well, in a frying pan with some extra virgin olive oil fry the chicken up until fully cooked then drain your broccoli again and cook it a bit more with the chicken and then set aside.

Phase 3 Orange Sauce

Ingredients

  1. 2 cups of orange juice
  2. 2 table spoons of corn starch
  3. 3 cloves of garlic
  4. 2 table spoons of ginger
  5. A splash of rice wine vinegar
  6. Some honey to taste
  7. Some soya sauce (We like sweet soya sauce)
  8. The orange rind from 1 orange

In a pot on a burner set to medium high add each ingredient one by by one stirring after adding aside from the orange rind, do not add that yet but take your time and stir each ingredient in so that its incorporated once done, cook down for another 5 to 7 minutes until it reduces, then take it off of the heat.

Now mix in the orange rind and stir again, then pour it over your chicken and broccoli mix, now stir in the sauce with the rest of it, and your done, this is best served with cooked rice, you can go all fancy and make some stir fried rice if you wanted to as well!

We hope you like this and enjoy it, and some take aways, is that we don’t need salt (I don’t use any unless its a no or low sodium alternative, honest is a good replacement for sugar, its natural and better for you.

Rinse your rice, cook it and let it sit in the fridge over night for better results.

Chicken thighs offer more fat and better flavor, however chicken breasts are far more healthier, and some times you can get a whole chicken cheaper and would work better, you do have options, so take some time and think about it.

East Coast Donair

This is one of our earliest videos we filmed, it is quite old, and we will eventually be re making another video!

Donair is an Atlantic Canadian meal, one of our must haves and favorites, it isn’t the healthiest thing in the world, but you can make it healthier with a bit of work!

If you go to Canada and you order one, and the sauce isn’t sweet, then it’s not a donair, if you are in Atlantic Canada at any time you must try it, it is our cultural dish and honestly one of the best things you will ever eat!

When it comes to spices put a lot in, but for things like chili powder and Cheyenne powder, you want to watch yourself a bit don’t make it hotter than you want, some people can’t handle spice eh, I’m not one to measure spices out, just look at the volume of what your cooking and use your best judgement!

Ingredients

Meat Portion

  1. Extra Virgin Olive Oil
  2. Oregino
  3. Garlic powder
  4. Chili Powder
  5. Onion Powder
  6. Cheyenne Powder
  7. Medium ground beef or Lamb meat (you can do 50/50)
  1. Pre heat your oven for 450 degrees
  2. Oil a bread pan, or any pan you want to use.
  3. take the ingredients and mix them together and beat them together very well, you want a solid meat loaf.
  4. Put them in the bread pan, and pack it in tightly.
  5. bake for 45 to 50 minutes.

Sauce Portion

  1. 3/4 cup of vinegar
  2. 2 cups of sweetend condensed milk
  3. Garlic powder

Mix all the ingredients in a container that you can stick in the fridge, mix it well, and let it rest in the fridge for an hour!

Putting it all together!

  1. Tomato
  2. Onion
  3. Cheese (Cheddar or Mozzarella is best, but use what works for you!
  4. Pita bread
  5. (optional Lettuce)

Ok we are ready to put everything together, so first, after the meat has cooled down, we are going to slice it up good, and then re fry it with some extra virgin olive oil, just to get it nice and hot and may be a bit of sear.

This is how you want it to look, very similar to this, and often this can be hard so don’t judge yourself on how perfect you have your sliced.

Take a slice of pita, put your meat on it, then cover it with a lot of sauce, and then some onions tomato and finally shred some cheese on top of it.

You can choose to bake this on 300 for 10 minutes if you wish, I don’t myself, I eat it as is, you can add some lettuce, and if your looking to serve it with something might I suggest some potatoes, often we eat this along side of pizza, and it should look similar to.

I truly hope you enjoyed this as much as I do if you ever get a chance to taste this, it is truly one of our favorite meals, and often if we have a visitor we share this with them, its one of those meals you have to try once.

Welcome!

Welcome to Poul’s Kitchen, we are a small group who work hard to give you a good meal plan that is healthy, simple and easy, we like to make meals for people who may suffer from things like Diabetis, or High blood pressure, we try to help people with finding solutions to different issues and let them eat meals they enjoy with out worrying over how it will make them feel later.

We love to hear your feedback, your ideas, we love to have you join us!