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Slower Cooker Pulled Pork (Carnitas)(Paleo, Primal, Gluten-Free)

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My family didn’t eat a lot of pork when I was growing up.  We stuck mainly with chicken, beef, and seafood.   We occasionally ate bacon when traveling on family vacations, but it wasn’t a part of our daily diet.

Once free of my parent’s clutches ;), and free of my fear of fat after embarking on health and lifestyle change upon learning about the Paleo diet, I got the green light to dive into bacon!

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Just kidding.  While I love bacon, I use it primarily as a flavor enhancer for roasted vegetables (check out my recipe here for roasted Brussels sprouts and sweet potatoes with bacon).  I’m sure, based on the name of my blog, you may imagine me sitting down with plates piled high with bacon.  Only in my dreams………..

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Sorry, I got distracted talking about bacon.  Where was I again?  Right, not having a lot of experience with cooking pork.  Well, I decided to get out of my comfort zone, and figured carnitas were the way to go!

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It was a good decision.  These carnitas are full of flavor, seasoned with bold Mexican spices like oregano, cumin and garlic.  In addition, the acidity from the orange juice and the lime juice along with the low and slow heating process using a slow cooker transform the pork into tender and delicious chunks of meat!

Slow Cooker Pulled Pork (Carnitas)

Servings: 8-10

Ingredients:

3 ½ – 4 pounds’ boneless pork shoulder, cut into 2 inch chunks (visible fat trimmed)

2 large oranges, juiced (approximately 1 cup) (keep spent halves of one orange)

Zest from one orange

1 lime, juiced (approximately 2 tablespoons)

1 tablespoon dried oregano

2 tablespoons minced garlic

2 teaspoons salt

2 teaspoons cumin

1 teaspoon pepper

t teaspoon paprika

1 large onion, peeled and sliced into quarters

2 bay leaves

2 cups water

Directions:

  1. Combine the oregano, salt, pepper, paprika, cumin, garlic and orange zest in a small bowl, stirring to combine.
  2. Coat the pork with the seasoning, and then place the pork in the bottom of a large slow cooker.
  3. Add the orange halves, the onion quarters and the two bay leaves to the slow cooker.
  4. Pour the orange juice, lime juice and water into the slow cooker.
  5. Cover the slower cooker, and cook the pork on low for approximately 8-10 hours (low and slow is the way to go!).
  6. Once the pork is cooked (you’ll know the pork is done when it shreds easily with a fork), turn the slow cooker off and remove the pork from the liquid, placing the pork into a large bowl.
  7. Shredded the pork into smaller pieces with two forks, and then its ready to serve.
  8. Use the pulled pork in your favorite taco shells, and top with your favorite toppings (e.g., pico, salsa, sour cream, cheese, cilantro, pico de gallo, etc.).

Inspired by Cook’s Illustrated Mexican Pulled Pork Carnitas 

 


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Creamy Chicken Fajita Spaghetti Squash Casserole (Gluten-Free, Grain-Free, Primal, Low-Carb)

Food critics rave over this dish, giving it two thumbs up!

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And by “food critics”, I mean a five year old boy.

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Food critic in action!

And by “two thumbs up”, I mean I think he thought it was okay.

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Mother and son working it out!

I invited some new members at my CrossFit gym over to dinner at my home a couple of weeks ago to test out a variation of this recipe.  They brought along their five year old son.  At first he refused to even taste the dish.  After some encouragement from his mom, he agreed to try a small serving.  I braced myself for his reaction.

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After a couple of bites, he looked at me and said, “I like macaroni and cheese.  This tastes kinda like macaroni and cheese.”  To seal the deal, he asked for a second helping.

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Since it’s received a 5 year old’s blessing, you know it has to be good.  Enjoy!

Creamy Chicken Fajita Spaghetti Squash Casserole (Paleo-Friendly option below)

Servings: 8-10

Ingredients:

  • large spaghetti squash (1 1/4 to 1 3/4 lbs)
  • 2 pounds chicken tenders
  • 16 ounces chunky salsa
  • 1 cup sour cream
  • 8 ounces shredded cheddar cheese
  • 8 ounces shredded Monterey jack cheese
  • 1 onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 2 1/2 tablespoons olive oil for cooking (can substitute butter, avocado oil or other preferred cooking oil)

Fajita Seasoning:

  • 1 1/2 tablespoons chili powder
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon coriander
  • 1/4 teaspoon red pepper flakes

Instructions:

  1. Preheat oven to 375 degrees.
  2. Line a large baking sheet with parchment paper.
  3. Cut spaghetti squash in half lengthwise.  Scoop out the seeds from the center of each half of the spaghetti squash.*
  4. Place the spaghetti squash cut side down on the lined baking sheet, and bake in the oven for approximately 35-40 minutes until tender (you’ll know the squash is done if you can pierce the spaghetti squash noodles easily with a fork).
  5. Once the spaghetti squash has cooked, take it out of the oven, flip the halves over and let the squash cool.
  6. Once the spaghetti squash has cooled enough to handle, use a fork to scrap the squash noodles into a large mixing bowl.
  7. While the spaghetti squash is cooling, mix together the fajita seasoning.  Reserve 1 tablespoon of the fajita seasoning mix.
  8. Heat a large skillet over medium high heat.  Once the skillet is hot, add 1 1/2 tablespoons olive to the skillet.
  9. Add the chicken tenders to the heated skillet, then add the fajita seasoning mix (reserve 1 tablespoon of the fajita seasoning mix for later use).
  10. Sauté the chicken in the large skillet over medium high heat until cooked through, 12 to 15 minutes.  Once the chicken has cooked, remove the skillet from the heat and set aside, allowing the chicken to cool slightly.  Once the chicken has cooled, chop the chicken tenders into 1/2 – 1 inches pieces.
  11. Heat a large skillet over medium high heat.  Once the skillet is heated through, add 1 tablespoon of olive oil.
  12. Add the sliced peppers and onions to the heated skillet, then add the remaining tablespoon of fajita seasoning mix.
  13. Sauté the vegetables over medium high heat until softened, 10 to 12 minutes.  Once the veggies are done, remove the skillet from the heat and set aside to allow the veggies to cool slightly.
  14. Preheat the oven to 350.
  15. While the oven is preheating, in a medium size bowl, mix together the cheddar and Monterey jack cheeses, salsa and sour cream.
  16. Add the chicken and veggies to the spaghetti squash in the large mixing bowl and stir to combine.  Then add the sour cream, cheese and salsa mixture and stir to combine.
  17. pour the mixture into a 9 x 13 baking pan.
  18. Place the baking pan in the middle of the oven, and bake until heated through, approximately 40-45 minutes.
  19. Once the casserole is done, take out of the oven, serve and enjoy!

Notes:

  •  Quick tip, to make the spaghetti squash easier to cut, microwave for 1-2 minutes to soften the shell before attempting to slice.
  • To make the recipe Paleo friendly, omit the dairy (the cheese and sour cream). Starting at Step 16, once you have mixed the chicken, veggies, spaghetti squash and salsa together, add in 4 large eggs (beaten) and stir until combined.  Pour the mixture into a 9 x 13 baking pan.  Place the baking pan in the middle of the oven, and bake until heated through and the egg is no longer runny, 65-75 minutes.  Once the casserole is done, take out of the oven, serve and enjoy!


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Mexi-Cauli Rice Bowl

Thanksgiving last week was awesome, because I was able to spend time with my family, including my adorable nephew Tayo.  My family lives in Texas, while I live in Oklahoma, so I don’t see my nephew as often as I would like.  He is full of energy and spunk, and his laughter and smiles make everything better (but when he is hungry, you better watch out, cause he’ll let you know how he feels 😉 ).

Every Thanksgiving, my parents invite relatives and friends from their local church to celebrate Thanksgiving.  We have a large potluck at my parent’s house, and this year I  whipped up some of my favorite Thanksgiving dishes, including a green bean casserole and sweet potato casserole.  My sweet potato casserole is a family favorite, and is usually polished off before the end of dinner.

I’m Nigerian-American, and we also have several Nigerian dishes as well, like Jollof Rice (rice cooked with tomato stew and spices), Moi Moi (a dished made from black beans), meat pies and fried plantains.

I love having family and friends come together to celebrate and give thanks for health, well being, and being able to gather together and celebrate the holidays.  However, one of the absolutely best parts about Thanksgiving in Texas, is that I don’t have to worry about finishing off leftovers!  By the time I make it back home, turkey (and any other leftovers) are the last things I want to eat.

If you’re also tired of turkey, ham, and casseroles, than I have a ground beef and vegetable dish that is sure to make your tastebuds happy!

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This dish was inspired by my desire for latin american flavored meal without being too carb-heavy.  With low-carb veggies like cauliflower and green and red bell peppers, and ground beef flavored with spices like cumin, chili powder and oregano, you are going to enjoy this flavor combination.

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Depending on your tolerance for spicy foods, you can also kick it up a notch by adding more red pepper flakes.

I’d love to know how your Thanksgiving went!  Feel free to leave a comment below sharing your favorite traditional (and non-traditional) Thanksgiving dishes.  If you make the Mexi-Cauli Rice Bowl, please let me know what you think!

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Mexi-Cauli Rice Bowl

Servings: serves 3-4

Ingredients:

  • 1 pound ground beef
  • 1 large head of cauliflower, chopped into florets
  • 1 14 oz can diced tomato
  • 1 large red onion, diced
  • 1 large red bell pepper, diced
  • 1 large green bell pepper, diced
  • 3 cloves of garlic, minced
  • 1 1/2 tablespoons chili powder
  • 2 1/2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon cooking fat (lard, tallow, coconut oil, butter, avocado oil)

Instructions:

  1. Process the cauliflower florets into cauliflower rice by using the shredding attachment on a food processor.  If you don’t have access to a food processor, you can “rice” the cauliflower by using a handle held food grater.  Pour the cauliflower rice into a large bowl and set aside.
  2. Preheat a large skillet over medium high heat.  Add the ground beef and all of the spices (but reserving 1 teaspoon of sea salt).  Cook the ground beef over medium high heat until browned, approximately 10-12 minutes.
  3. Once the meat has browned, add the diced tomatoes and lower the heat to medium-low, simmering the browned beef and diced tomatoes for 15-20 minutes.  Once the browned beef has finished simmering, remove from heat and set aside.
  4. While the beef and diced tomatoes are simmering, preheat a large pot over medium high heat.  Then add 1 tablespoon of the cooking fat to the pot.
  5. Once the cooking fat has heated, add the minced garlic and sautee for 20-30 seconds.  Add the diced onions and sautee an additional 4 to 5 minutes.
  6. Add the diced red and green bell peppers to the large pot, and continue sauteeing for 6-7 minutes.
  7. Add the cauliflower rice to the large pan, and mix with the diced onions and bell peppers until combined.
  8. Continue cooking the cauliflower mixture, stirring the mixture periodically until the rice has softened, 8-10 minutes.
  9. Once the cauliflower rice mixture has cooked through, remove from heat.
  10. Mix the cauliflower rice mixture with the beef and diced tomatoes, and stir to thoroughly combine.
  11. serve immediately.

 

Notes:

  • This meal makes great leftovers.

 


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Creamy Roasted Cauliflower and Garlic Soup with Sausage, Bacon and Kale

Now that colder weather has arrived, I’m in the mood for foods that make me feel warm and cozy.  I absolutely hate the cold, and wish I could live in pajamas and warm fuzzy bathrobes all day (fuzzy bathrobes are the best kind of bathrobes, just sayin’).  While pajamas and bathrobes are currently not part of the dress code at my job, changing the dress code at work is one of my top priorities 😉  Until then, drinking hot tea at work to keep my hands (and body) warm will have to do, along with wrapping myself in warm blankets and ignoring the stares of fellow co-workers when I’m wrapped up in my blanket like I burrito.  But I digress.

 This recipe for cauliflower soup is sure to keep you warm and cozy on a cool fall/winter evening.  It’s packed full of flavor (you’ll just have to trust me on this one), and the addition of bacon grease (crazy, I know) takes it to another level entirely!

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This recipe is a fan favorite among friends, and is recipe I like to make for anyone, regardless of whether they follow a Paleo/gluten-free lifestyle.

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You may get words of love and adoration from friends and family after you make this recipe for them.  If you don’t, I hope they at least say thank you for the flavor party that is sure to be happening in their mouths.

If you try out this recipe, please let me know what you think.  I’d love to read your feedback!  What are some things you like to do to keep you warm during the cold season?

Creamy Roasted Cauliflower and Garlic Soup with Sausage, Bacon and Kale

Servings: serves 6-8

Ingredients (for the sausage):

  • 1 pound ground pork
  • 2-3 garlic cloves, minced
  • 1 1/2 teaspoons dried sage
  • 1 teaspoon fennel seeds, chopped
  • 1 teaspoon sea salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon red pepper flakes (optional)

Ingredients (for the soup):

  • 1 large head of cauliflower, chopped into florets
  • 7 cups chicken broth
  • 1 large red onion, roughly chopped
  • 1/2 head of kale, roughly chopped
  • 3-4 slices of bacon, cooked, drained and chopped (reserve 2 tablespoons of bacon grease)
  • 1/2 cup heavy cream (can sub with coconut milk to make dairy-free)
  • 1 head of garlic
  • 2 tablespoons plus 2 teaspoons of cooking fat (lard, avocado oil, butter, ghee, tallow)
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper

Instructions:

For the Sausage:

  1. In a medium bowl, combine all of the ingredients for the sausage until everything has been fully incorporated.
  2. Heat a large skillet over medium heat.  Add the sausage to the skillet, and cook over medium heat until  sausage has browned and cooked through, approximately 10-12 minutes.  Drain excess fat once the sausage is thoroughly cooked, and then set aside.

 

For the Soup:

  1. Preheat oven to 425 degrees.
  2. Line a large baking sheet with parchment paper.
  3. In a large mixing bowl, combine the cauliflower and onion.
  4. Drizzle 2 tablespoons of cooking fat onto the cauliflower and onion, and toss to coat.
  5. Place the vegetables on the baking sheet in a single layer.
  6. Trim the top off the head of garlic.  Place the garlic on a small piece of aluminum foil.  Pour two teaspoons of cooking fat on top of the garlic.  Wrap the foil around the garlic so that it is completely sealed.
  7. Place the garlic wrapped in foil on a small corner of the baking sheet.
  8. Roast the cauliflower, onions and garlic in the oven for approximately 1 hour until they have softened, (you should be able to pierce the roasted vegetables easily with a fork).  Toss the cauliflower and onions halfway the cooking process.  Once the cauliflower, onions and garlic have finished roasting, remove the baking sheet from the oven.
  9. Allow the roasted garlic to cool, and then peel once you are able to safely handle it.
  10. Place a large cooking pot on the stove.  Pour the roasted cauliflower and onion into the pot, and then add 7 cups of chicken broth.
  11. Bring the mixture to a boil, and then reduce heat to medium low, letting the vegetables simmer in the chicken broth for approximately 30 minutes.
  12. Turn the stove off, and pour the roasted vegetables, chicken broth and peeled roasted garlic into a vitamix, and puree until smooth, approximately 2-3 minutes depending on your preference level.  If you don’t have a vitamix, a large high powered food processor should work.
  13. After the mixture has  pureed, pour the mixture back into the large cooking pot.
  14. Place the pot back on the stove, and reheat the pot using medium heat.  To the pot, add the heavy cream, sea salt, thyme, oregano, paprika, pepper, sausage, bacon, kale and bacon grease and stir until all the ingredients in the mixture are fully incorporated.
  15. Cook the soup over medium heat for 8-10 minutes.
  16. serve immediately and enjoy!

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Chicken Teriyaki

I was in a deep committed relationship for 11 years.  It had its ups and downs, but overall I was happy.  And then recently, I noticed things weren’t going as well.  There was failure to communicate.  It began to feel like a relationship with lots of stops and starts, and the reliability and consistency wasn’t there anymore.  My family and friends had been begging me for months to let go, but it was hard to give up after investing in the relationship for so long.  However, I eventually made the difficult decision to end it.

After 11 years, I finally decided to trade in my car for a SUV.  It wasn’t an easy decision, and I still miss my old car.  You know what I also miss? Not having car payments :/  However, I do love the knowledge that I have a safe and reliable car!

Before trading in my old car, I went through and cleaned out all junk inside.  It was like a treasure drove in there (actually, more like a junk yard)!  I found at least $3.00 worth of coins.

However, I hit the jackpot when I found my first cell phone from 2002.  I must have been on a roll, because a little later I found the second cell phone I ever owned.

And then I hit it big again when I found my first iphone.

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The all important lesson I learned after cleaning out my old car?  I’m a phone hoarder.  Now you know my deepest darkest secret 😉

This post is all about sharing, and today I’m also sharing with you my recipe for Chicken Teriyaki!

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This meal is packed full of different types of vegetables.  To keep it lower on the carb spectrum, I prepared a side of cauliflower rice to go with the meal, and I was on a veggie cloud 9!

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 I learned a new technique for cooking chicken in a stir-fry that makes the meat tender and moist.  It’s called “velveting” chicken, and involves marinating the chicken in an arrowroot powder/egg wash coating, and then boiling the chicken prior to adding it to the stir-fry. (Detailed instructions for implementing the technique are below).

I would love to read your tried and true techniques for making your favorite stir-fry meals.  Please feel free to share in the comments below!

Chicken Teriyaki

Servings: serves 3-4

Ingredients (Velvet Chicken):

  • 1 pound chicken breast, cut into 1 inch pieces
  • 1 large egg white, beaten
  • 1 tablespoon arrowroot flour
  • 2 tablespoons sesame oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Ingredients (Chicken Teriyaki):

  • 4 cups broccoli
  • 1/2 red bell pepper, sliced
  • 1/2 yellow onion, sliced
  • 2 cups snap peas
  • 4 scallions, sliced thinly
  • 3/4 cup coconut aminos
  • 1/4 cup orange juice, plus the zest of 1/2 an orange
  • 2 tablespoons honey
  • 2 tablespoons coconut sugar
  • 1 1/2 tablespoons sesame oil
  • 3 cloves of garlic, minced plus 2 cloves of garlic, minced, divided
  • 2 teaspoons fresh ginger, grated
  • 4 teaspoons water
  • 2 teaspoons arrowroot powder

Instructions:

  1. In a large bowl, whisk together egg white, arrowroot powder, 1 tablespoon sesame oil, salt and pepper until thoroughly combined.  Then, add the chicken pieces to the mixture and stir to coat.
  2. Marinate chicken in coating for 30 minutes.
  3. While the chicken is marinating, in a medium sized saucepan mix together the coconut aminos, orange juice, orange zest, coconut sugar, honey, 3 cloves of minced garlic, 1 teaspoon ginger and 1/2 tablespoon sesame oil.
  4. Place saucepan on stove over medium high heat, and bring sauce to a boil.
  5. Once the sauce has come to a boil, reduce heat to medium low and let simmer for 7 to 8 minutes.
  6. While the sauce is simmering, in a small bowl mix together the water and arrowroot powder.
  7. After the sauce has simmered for 7 to 8 minutes, reduce temperature to low and add the arrowroot/water mixture to the saucepan, stirring to incorporate.
  8. Continue to stir the teriyaki sauce for 1 to 2 minutes on low until the teriyaki sauce has thickened.  Once the sauce has  thickened,  remove from heat and set aside.
  9. Take the marinated chicken, and drain any excess coating.
  10. In a large skillet, heat 1 to 2 inches of water and 1 tablespoon of sesame oil over high heat until boiling.
  11. After the water has come to a boil, place the chicken pieces in the water (making sure each piece is fully submerged), and cook for 2 minutes.  If necessary, stir the chicken with a slotted spoon to make sure the pieces don’t stick together.
  12. After 2 minutes, remove chicken from the water with a slotted spoon, drain and set aside.
  13. In a large skillet, heat 1 1/2 teaspoons of sesame oil on medium high heat.  Once the oil is hot, add 2 cloves of minced garlic and 1 teaspoon of ginger, and stir continuously for 10 to 20 seconds.
  14. Add chicken to the garlic/ginger mixture and stir-fry until cooked through, 3 to 4 minutes.
  15. Take the chicken out of the skillet and set aside.
  16. Heat 1 1/2 teaspoons of sesame oil on medium high heat.  Once the oil is hot, add the broccoli, red bell pepper, snap peas and onions, and stir-fry for 4 to 5 minutes.
  17. Add the chicken to the vegetables in the skillet, and turn the heat off.
  18. Pour the teriyaki sauce over the chicken and vegetables, and mix together to combine.
  19. Pour the chicken teriyaki into a serving bowl, and sprinkle the scallions on top.
  20. You can serve this meal with cauliflower rice, white rice or even kelp noodles.

 

Notes:

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Mongolian Beef

I have many friends who eat a gluten-free and/or grain-free diet, either for weight-loss, medical reasons, or as part of an overall healthy lifestyle.  But I also have many friends that don’t, and within that subset are friends that seem dubious over the possibility of eating gluten-free meals that actually taste good.

Just so you know, when I cook for a non-paleo palate, my priority is serving meals that taste good.  I don’t ever plan on springing  organ meats and fermented foods to my dinner guests the first time they come over.  Let’s be real, even I don’t eat that kind of stuff (I have beef liver sitting in my freezer, and still don’t have the courage to actually make a meal out of it).  My goal is to make foods that are so delicious, no one questions whether or not it is “weird diet food.”

One of my go to recipes that never disappoints in flavor is Mongolian Beef from The Iron You.  This recipe is full of flavorful ingredients like fresh ginger and minced garlic, and the dish can be paired with white rice or cauliflower rice (if you want to keep it lower in carbs).

My friend Krystal and her boyfriend Josh were in town for the weekend, and came over Sunday afternoon for lunch.  Since I knew it had never failed me before, I figured Mongolian Beef would be the perfect meal to share with them.

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Krystal was in town this weekend for a wedding reception.  I always love hanging out with her and sharing about some of our favorite things (which include cupcakes and working out).  With a sweet personality and infectious smile, it’s hard to be in a bad mood when she is around.  She has her own blog Moving Wright Along which I recommend you check out, where she shares her adventures in healthy living while going back to school to become a Registered Dietitian.

As I knew it would, the meal did not disappoint.  Krystal’s boyfriend Josh doesn’t a eat gluten-free diet, but liked it so much that he hinted to Krystal that he wouldn’t mind this meal being included in their regular dinner rotation.  Recipe success!

I hope you like the recipe as much as Krystal and Josh did.

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Recipe

Mongolian Beef – recipe adapted from The Iron You.

Servings: serves 3-4

Ingredients

  • 1 pound flank steak, thinly sliced
  • 1/2 cup coconut aminos
  • 1/2 cup water
  • 1/3 cup coconut sugar
  • 2 tablespoons olive oil, plus two teaspoons olive oil (divided)
  • 4 cloves of garlic, minced
  • 1 tablespoon fresh ginger, peeled and grated
  • 1/4 cup arrowroot powder
  • 1 teaspoon red pepper flakes (optional)
  • 1/4 teaspoon ground black pepper
  • 2 scallions, sliced thinly

Instructions:

  1. Combine the coconut aminos and water into a small bowl.
  2. Heat two teaspoons of olive oil in a saucepan over medium heat.
  3. To the heated oil, add the ginger and garlic and saute for 30 seconds, and then quickly add the coconut aminos/water mixture before the garlic scorches.
  4. To the saucepan, add the coconut sugar, ground black pepper and red pepper flakes (if using)
  5. Raise the heat on the mixture and simmer for about 4 to 5 minutes, until the sauce thickens.
  6. Remove the saucepan from the heat and set aside.
  7. Combine beef slices and arrowroot powder in a ZipLock bag (or in a shallow dish) and toss until all beef slices are evenly coated.
  8. Heat remaining 2 tablespoons of olive oil in a large frying pan (or wok), until it’s hot but not smoking. Add beef and saute/stir-fry for 2-3 minutes, until it begins to darken around the edges, stirring every now and then so that it cooks evenly.
  9. Remove the beef from the frying pan and clean the pan (but be careful, since the pan will be hot).
  10. Return the pan back over the heat, add the meat and simmer for one minute.   Then add the sauce and cook for one additional minute stirring constantly.
  11. Add the green onions and cook for one further minute.
  12. Transfer to a plate leaving the excess sauce in the pan and serve.