Asian beef & vegetable casserole

Ingredients (serves 8)              1 serve = 1 protein

2 tbs plain flour

1.5kg beef casserole steak (such as chuck steak or gravy beef), cut into 4cm pieces

2 tbs olive oil

1 brown onion, halved, thinly sliced

3 carrots, peeled, cut into 2cm-thick slices

4 whole star anise

4cm-piece fresh ginger, peeled, thinly sliced

2 stems lemon grass, pale section only, halved

500ml (2 cups) beef stock

125ml (1/2 cup) brandy

90g (1/3 cup) tomato paste

300g green beans, topped

Fresh coriander leaves, to serve

Steamed rice, to serve

Method

Preheat oven to 180°C. Place the flour on a plate. Season with salt and pepper. Add the beef and toss to coat. Shake off any excess.

Heat half the oil in a 4L (16-cup) capacity flameproof, ovenproof casserole dish over medium heat. Add half the beef and cook for 2-3 minutes each side or until brown. Transfer to a plate. Repeat with remaining oil and beef, reheating the dish between batches.

Add the onion and carrot to the pan and cook, stirring, for 5 minutes or until onion is soft. Add the star anise, ginger and lemon grass, and stir to combine.

Add the beef, stock, brandy and tomato paste to the dish. Cover and bake for 1 1/2 hours or until the beef is tender.

Meanwhile, cook the beans in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.

Add the beans to the beef mixture and stir to combine.

Top the beef mixture with coriander. Serve with steamed rice.

 

 

 

ASPARAGUS AND BEEF STIR-FRY

2 tablespoons soy sauce                             1 tablespoon cornflour

1 teaspoon sesame oil                                 1 cup vegetable stock

½ teaspoon chilli flakes                     1 teaspoon vegetable oil

500g eye fillet steak, thinly sliced               1 clove garlic, crushed

1 bunch asparagus, chopped                      6 spring onions, chopped

100g snow peas, trimmed

1. Combine sauce, cornflour, oil, stock and chilli flakes in a bowl.

2. Heat vegetable oil in a non-stick wok or pan; add beef, in batches, stir-fry until browned. Remove from wok.

3. Add garlic, asparagus and spring onions; stir-fry for 2 minutes or until asparagus is tender. Return beef with snow peas and soy mixture; stir until sauce boils and thickens.

Serves 4               1 serve = 1 protein

 

 

Baked lamb chops with pumpkin

Ingredients (serves 4)                       1 serv e= 1 protein 1 carbohydrate

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

Olive oil cooking spray

8 lamb loin chops, trimmed

1 cup orange marmalade

1/4 cup orange juice

2cm piece ginger, peeled, finely grated

175g baby green beans, trimmed, steamed

Method

Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

 

 

 

 

 

Balsamic lamb and beetroot salad

Ingredients (serves 4)              1 serve = 1 protein

2 garlic cloves, crushed           1/3 cup balsamic vinegar

3 (400g) lamb leg steaks, trimmed    olive oil cooking spray

80g baby rocket                       1 medium red capsicum, chopped

1 small red onion, thinly chopped

1/4 cup roughly chopped fresh flat-leaf parsley leaves

425g can baby beets, drained, halved

60g reduced-fat feta cheese, crumbled

Method

Combine garlic and 2 tablespoons vinegar in a shallow glass or ceramic dish. Add lamb. Season with salt and pepper. Turn to coat. Cover and refrigerate for 15 minutes to allow flavours to develop.

Heat a large frying pan over medium-high heat. Spray lamb with oil. Cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil to keep warm.

Combine rocket, capsicum onion, parsley, baby beets and remaining vinegar in a large bowl.

Cut lamb into 1cm-thick slices. Place rocket mixture on a serving plate. Top with lamb slices and feta. Serve.

 

Barbecued mustard veal cutlets

Ingredients (serves 4)              1 serve = 1 protein

60ml (1/4 cup) dry white wine                    2 tbs tamari (wheat-free soy sauce)

1 tbs wholegrain mustard                           1 garlic clove, crushed

4 veal cutlets, excess fat trimmed              

Salt & freshly ground black pepper

salad, to serve

Method

Combine the wine, tamari, wholegrain mustard and garlic in a large glass or ceramic bowl.

Add the veal cutlets and toss to coat in the marinade. Cover with plastic wrap and place in the fridge for 10 minutes to develop the flavours.

Preheat a barbecue grill or chargrill pan on high. Remove the veal cutlets from the marinade and reserve the marinade. Season veal cutlets with salt and pepper. Cook on grill for 2 minutes each side. Reduce heat to medium and cook, basting the cutlets frequently with the reserved marinade, for a further 4-5 minutes each side for medium or until cooked to your liking. Divide the veal cutlets among serving plates and serve with salad.

BEEF AND RED WINE CASSEROLE

2 teaspoons oil                                           400g diced beef

3 medium onions, quartered                       2 cloves garlic, crushed

250g button mushrooms                            3/4 cup dry red wine                        

1/4 cup steak sauce                                     salt and pepper to taste

1. Heat half the oil in a large pan; add beef, in batches, cook until browned all over. Remove from pan.

2. Heat remaining oil in same pan, add onions, garlic; cook, stirring, until onions are lightly browned.

3. Return beef to pan with mushrooms, wine and sauce. Bring to boil; simmer, covered, for about 1 hour, stirring occasionally, or until beef is tender. Season with salt and pepper before serving.

Serves 4                                            1 serve = 1 protein

Beef in black bean sauce

Ingredients (serves 4)              1 serve = 1 protein

2 teaspoons cornflour                                

1 tablespoon soy sauce

1 tablespoon black bean sauce

1 tablespoon hot chilli sauce

1/4 cup chicken stock

1 1/2 tablespoons peanut oil

600g beef rump steak, trimmed, very thinly sliced

1 medium brown onion, cut into wedges

1 medium green capsicum, cut into 2cm pieces

1 garlic clove, crushed

2cm piece fresh ginger, peeled, grated

100g cup mushrooms, sliced

3 green onions, cut into 5cm lengths

Method

Whisk cornflour and soy sauce in a jug until smooth. Stir in black bean sauce, chilli sauce and stock.

Heat a wok over medium-high heat. Add 1 tablespoon oil. Swirl to coat. Cook beef, in batches, for 1 to 2 minutes or until browned. Transfer to a bowl.

Heat remaining oil in wok. Add brown onion. Stir-fry for 2 minutes or until softened. Add capsicum, garlic and ginger. Stir-fry for 3 to 4 minutes or until capsicum is just tender. Add mushroom. Stir-fry for 2 minutes or until softened.

Return beef and juices to wok. Add sauce mixture. Stir-fry for 2 to 3 minutes or until sauce boils and thickens. Add green onion. Toss to combine. Serve.

 

Beef salad

Ingredients (serves 4)                       1 serve = 1 protein

1/2 cup sweet chilli sauce                           2 tablespoons fish sauce

1/4 cup lime juice (2 to 3 limes)                  1 tablespoon brown sugar

1 Lebanese cucumber, diced                       3 tomatoes, finely chopped

1 small red capsicum, diced                        4 large sirloin steaks

1 small red onion, finely chopped               

1/4 cup coriander leaves (optional)

Method

Combine sauces, juice and sugar in a bowl. Cover with plastic wrap and refrigerate until required.

Combine cucumber, tomatoes, capsicum, onion and salt and pepper in a large bowl. Cover and refrigerate until required.

Preheat a barbecue or chargrill on high. Season steaks with salt and pepper and cook for 3 to 4 minutes on each side for medium, or to taste. Remove to a plate, cover with foil and rest for 10 minutes.

Thinly slice beef across the grain. Place salad onto serving platter, top with beef and drizzle with dressing. Sprinkle with coriander and serve.

 

BEEF TOMATO CASSEROLE

Cooking oil spray            500g lean diced beef      2 onions, sliced     

2 cloves garlic, crushed 2 teaspoons ground cumin            

1 teaspoon ground coriander ¼ cup tomato paste        2 x 400g cans diced tomatoes

1/3 cup chopped fresh coriander   1/2 cup beef stock

1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.

2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.

3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

Serves 4          1 serve = 1 protein

 

Beef, cashew and Thai basil stir-fry

Ingredients (serves 4)                       1 serve = 1 fat, 1 protein

400g beef fillet, thinly sliced

2 red onions, cut into wedges

2 garlic cloves, thinly sliced

4cm piece ginger, peeled, cut into matchsticks

1 long fresh red chilli, thinly sliced

1 stalk lemongrass, white part only, thinly sliced

1 tsp Chinese five-spice

1 tbs peanut oil

1 tsp sesame oil

1/2 cup (125ml) oyster sauce

1/4 cup (60ml) chicken stock

1 bunch baby choy sum, trimmed

1 cup (145g) roasted unsalted cashew nuts

1 bunch Thai basil, leaves picked

Steamed jasmine rice, to serve

 

Method

Combine the beef, onion, garlic, ginger, chilli, lemongrass and five-spice in a large bowl.

Heat one quarter of the peanut oil in a wok over high heat until just smoking. Add one quarter of the beef mixture and stir-fry for 2 minutes or until the beef is browned. Transfer to a bowl. Repeat in 3 more batches with remaining beef mixture and oil, reheating wok between batches.

Heat the sesame oil in the wok. Add the beef mixture, oyster sauce, chicken stock and choy sum and stir-fry for 1-2 minutes or until heated through and the choy sum just wilts. Remove wok from heat. Add the cashew nuts and half the Thai basil and toss to combine.

 

Beef pot roast

Save precious time with this slow-cooker pot roast recipe that’s wholesome and delicious.

Ingredients (serves 8)                       1 serve = 1 protein, 1 carbohydrate

2.5kg beef topside roast                             700g chat potatoes, halved

3 large carrots, peeled, cut into 3cm pieces          8 eschalots, peeled, halved

2 dried bay leaves                                       4 sprigs fresh thyme

400g can diced Italian tomatoes with oregano and basil

3 garlic cloves, crushed                     2 1/2 cups beef stock

Method

Place beef in the bowl of a 5.5 litre slow-cooker. Arrange potato, carrot, eschalots, bay leaves and thyme around beef. Season with salt and pepper. Combine tomato, garlic, stock and 1 cup cold water in a jug. Pour over beef. Cover with lid.

Turn cooker to low. Cook for 8 hours or until vegetables are tender, turning beef halfway during cooking.

Transfer beef to a plate. Cover loosely with foil. Set aside for 10 minutes. Slice thinly. Serve beef with vegetables and sauce.

Notes

You can use beef blade or brisket instead of topside.

 

 

 

Cajun lamb with healthy coleslaw

Ingredients (serves 4)                       1 serve = 1 protien

2 tbs Dijon mustard

2 tbs reduced-fat Greek-style yoghurt

1 tbs white wine vinegar

6 cups thinly sliced savoy cabbage (about 1/4 cabbage)

1 green capsicum, thinly sliced

2 spring onions, thinly sliced on the diagonal

2 tsp caraway seeds, toasted

1/3 cup dill sprigs

2 tsp Cajun spice mix*

2 tsp olive oil, plus extra to cook

8 lamb cutlets, trimmed of excess fat

Method

Combine mustard, yoghurt and vinegar in a small bowl. Place the cabbage, capsicum, spring onion, caraway seeds and dill in a large bowl, then add the dressing and toss to combine.

Place the spice and oil in a bowl and stir well to combine. Add cutlets and rub all over with the mixture. Lightly oil a large frypan and place over medium heat. When hot, add cutlets in batches, and cook for 3 minutes, turning once for medium-rare, or until cooked to your liking. Serve with coleslaw.

Notes

* Cajun spice (or Cajun seasoning), is available from supermarkets.

 

 

 

CHERMOULLA LAMB ON MASH

8 lean lamb cutlets                                      2 tblsp fine chopped fresh parsley

2 tsp finely grated lemon rind           2 tablespoons lemon juice

1/2 teaspoon ground turmeric           1 teaspoons ground cumin

500g sweet potatoes, peeled, coarsely chopped

1/3 cup skim milk                             salt and pepper to taste

1. Combine lamb, parsley, rind, juice, turmeric and cumin in a bowl; mix well.

2. Add sweet potatoes to a large pan of boiling, salted water. Boil, uncovered, until just tender; drain well. Mash sweet potatoes in a large bowl with skim milk until combined. Season with salt and pepper. Cover to keep warm.

3. Meanwhile, heat a large, lightly oiled pan. Add cutlets, cook on both sides until browned and tender. Cover; stand 5 minutes.

4. Serve lamb with mash.

Serves 4                                   1 serve = 1 protein, 1 carbohydrate

 

CURRIED BEEF WITH TOMATOES

Cooking oil spray                             400g rump steak, thinly sliced

1 large onion, thinly sliced                          1 ½  tblsps tikka masala curry paste

1 x 400g diced tomatoes                             1 tablespoon tomato paste

2 zucchini, sliced                               salt and pepper to taste

2 tablespoons chopped fresh coriander     

1. Spray a heated non-stick pan with cooking oil; add beef, in batches, stir-fry until browned. Remove from pan.

2. Add onion, stir until soft. Stir in curry paste, tomatoes, paste and zucchini; stir until boiling. Reduce heat; simmer for 2 minutes. 

3. Return beef to pan with coriander; season with salt and pepper. Stir until heated through.

Serves 4                                            1 serve = 1 protein

 

GRILLED LAMB WITH MUSHROOM SALAD

2 teaspoons oil

300g button mushrooms, halved

2 cloves garlic, crushed

1/2 teaspoon paprika

2 tablespoons red wine vinegar

1 x 450g can baby beetroot, drained, halved

80g rocket leaves

400g lamb cutlets, well-trimmed

1. Heat oil in a large pan; cook mushrooms, stirring. Stir in garlic, paprika and vinegar. Bring to boil; reduce heat, simmer for 1 minute.

2. Heat an oiled grill pan; add cutlets, cook on both sides, until browned and tender.

3. Combine mushroom mixture, beetroot and rocket in a bowl; mix well.

4. Serve cutlets with mushroom salad.

Serves 4.                        1 serve = 1 protein

 

 

Herbed beef with balsamic glaze

Ingredients (serves 8)                                 1 serve = 1 protein

1.3kg beef eye fillet, trimmed

1/3 cup olive oil

1 cup flat-leaf parsley leaves, roughly chopped

1/4 cup oregano leaves, roughly chopped

2 tablespoons thyme leaves, roughly chopped

2 tablespoons brandy or beef stock

1/4 cup balsamic vinegar

1/4 cup caster sugar

Method

Preheat oven to 180°C. Cut fillet of beef in half crossways to make 2 fillets. Season with salt and pepper. Heat 2 tablespoons oil in a large, heavy-based frying pan over medium-high heat. Sear beef, 1 fillet at a time, turning, for 5 minutes or until browned. Transfer to a large roasting pan.

Combine parsley, oregano and thyme in a bowl. Press herbs on top of each fillet. Combine remaining 2 tablespoons oil and brandy. Pour over beef. Cover pan tightly with foil. Roast beef for 30 to 35 minutes for medium or until cooked to your liking. Remove from oven. Set aside for 1 hour.

Pour meat juices into a frying pan. Add vinegar and sugar. Bring to the boil, stirring, over high heat. Reduce heat to medium-low. Simmer for 10 to 15 minutes or until sauce is thick. Thickly slice beef. Drizzle with balsamic glaze and serve.

 

 

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                      1 tablespoon honey

1 tablespoon light soy sauce               1 tablespoon hoisin sauce

1 tablespoon lemon juice                     2 cloves garlic, crushed

1 small fresh red chilli, seeded, finely chopped

cooking oil spray

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

2. Drain cutlets; reserve marinade.

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                               1 serve = 1 protein

 

 

INDIAN LAMB CURRY

2 teaspoons oil

500g lamb strips

1 onion, chopped

1 clove garlic, crushed

3 teaspoons curry powder

2 teaspoons sweet paprika

1 teaspoon ground cumin

1 tablespoon cornflour

1 x 375ml can light and creamy evaporated milk

1/4 cup beef stock

1. Heat oil in a large pan, add lamb; cook, stirring, until browned. Remove from pan. Add onion and garlic to pan, cook, stirring until onion is soft. Add combined spices; stir for 1 minute.

2. Stir in blended cornflour, evaporated milk and stock; bring slowly to boil, stirring. Return lamb to pan; simmer for 10 minutes.

Serves 4

 

LAMB VEGETABLE STIR-FRY

1 teaspoon oil                                             1 clove garlic, crushed

500g lamb strips                               500g broccolini, halved

1 red capsicum, chopped                            200g button mushrooms, sliced

4 spring onions, chopped                           ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.

2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4.                                           1 serve = 1 protein

 

 

Lamb casserole

Ingredients (serves 6)                       1 serve = 1 protein, 1 carbohydrate

6 lamb forequarter chops, excess fat trimmed, halved   1 tbs olive oil

2 garlic cloves, coarsely chopped                                  500g  potatoes, halved

2 carrots, peeled, thickly sliced diagonally                              160ml (2/3 cup) red wine

1 x 660ml btl passata (tomato pasta sauce)                            375ml (1 1/2 cups) chicken stock                                                                    1 x 260g btl tomato chutney                                                             2 large sprigs fresh rosemary                                                            150g (1 cup) frozen peas

Chopped fresh continental parsley, to serve

Method

Preheat oven to 180°C. Season the lamb with salt and pepper. Heat the oil in a large flameproof casserole dish or large frying pan over medium-high heat. Add one-third of the lamb and cook for 2-3 minutes each side or until browned. Transfer to a large plate. Repeat, in 2 more batches, with remaining lamb, reheating the dish between batches.

Add the garlic and cook, stirring, for 2 minutes or until soft. Add the potato and carrot, and cook, stirring occasionally, for 2 minutes. Add the wine and cook for 2 minutes or until the liquid has reduced by half.

Transfer the mixture to a casserole dish, if necessary. Add the lamb, passata, stock, chutney and rosemary. Cover and bake for 2 hours or until the lamb is tender and falls off the bone.

Use a large metal spoon to skim any fat from the surface. Stir in the peas. Season with salt and pepper. Sprinkle with parsley to serve.

Notes

Cook’s tip: To make it easier to skim off fat that has risen to the surface during cooking, prepare casserole to the end of step 3. Store in the fridge overnight. The cool temperature causes fat to solidify, making it easier to remove. Reheat over medium heat, stirring often. Continue from step 4.

 

 

 

LAMB CHICKPEA SALAD

400g lamb fillets, trimmed

1 tablespoon Moroccan seasoning

1 clove garlic, crushed

1 x 300g can chickpeas, drained

1 bunch flat-leafed parsley, finely chopped

½ cup chopped fresh mint

1/4 cup chopped fresh coriander

6 spring onions, finely chopped

1 x 200g punnet cherry tomatoes, halved

cooking oil spray

2 tablespoon lemon juice

1 tablespoon no-oil French dressing

1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.

2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.

3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.

4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

Serves 4                         1 serve = 1 protein, 1 carbohydrate

 

LEMON CAPER VEAL

2 teaspoons oil                                                4 x 125g veal steaks

1 cup chicken stock                             2 tablespoons lemon juice

¼ cup fat-reduced cream                    1 teaspoon cornflour

1 teaspoon water                                 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives

salt and pepper to taste

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                       1 serve = 1 protein, 2 tsp fat

 

 

MEXICAN BEEF STIR-FRY

1 x 35g packet Taco seasoning

600g beef scotch fillet, trimmed, thinly sliced

cooking oil spray

1 onion, sliced

1 red capsicum, sliced

2 sticks celery, sliced

1 medium zucchini, finely sliced

1 x 125g can corn kernels, drained

1 tablespoon water

2 tablespoon chopped fresh coriander

1. Combine seasoning and steak in a bowl; mix well.

2. Spray a heated wok or pan with cooing oil spray. Add beef, in batches, stir-fry until browned. Remove beef.

3. Add onion, capsicum, celery, zucchini, corn and water to wok; stir-fry until vegetables are tender. Return steak and its juices to wok; stir-fry until heated through. Add coriander; toss well.

Serves 4               1 serve = 1 protein

 

MINTED LAMB CASSEROLE

Cooking oil spray

500g lean diced lamb

1 onion, chopped

1 clove garlic, crushed

1 x 400g can diced tomatoes

2 cups beef stock

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 medium zucchini, sliced

1 x 440g can carrots, drained

2 tablespoons chopped fresh mint

1. Heat a large non-stick flameproof/ovenproof dish; spray with cooking oil. Add lamb, in batches, cook until browned. Remove from pan.

2. Add onion and garlic; cook, stirring, until soft. Return lamb with tomatoes, stock, paste and sauce. Bring to boil; cover.

3. Cook in a moderate oven, 180oC, for about 1 hour. Add zucchini and carrots; cook for a further 10 minutes. Stir in mint.

Serves 4               1 serve = 1 protein

 

 

MUSHROOM STEAKS

1 tablespoon grain mustard                        4 x 120g sirloin steaks

2 teaspoons olive oil                                   2 cloves garlic, crushed

2 onions, thickly sliced                     2 teaspoons brown sugar

¼ cup red wine                                  150g oyster mushrooms

100g button mushrooms, thinly sliced       1/2 cup beef stock

1. Spread mustard over both sides of steaks; stand 15 minutes.

2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.

3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.

4. Serve steaks with mushroom mixture.

Serves 4                                            1 serve = 1 protein

 

 

 

Mushroom Steak

4 lean beef steaks               1 Tblsp oil

1 small onion                         180g mushrooms sliced

½ cup beef stock                 2 Tblsp Worcestershire sauce

2 Tblsp parsley chopped

 

Heat the non- stick fry pan.  Brush oil on both sides of steak.

To seal cook steak 2-3 minutes on both sides.  Turn when juices appear on uncooked side.

Remove from heat, rest while making sauce.  Add onion and mushrooms to any pan juices, cook 1 minute.  Add Worcestershire  sauce and stock.  Bring to the boil, stirring constantly until thickened.  Add parsley and any juices from rested steak.

 

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).

Serve with steamed veges.

 

Serves 4             1 serve = 1 protein

 

LEMON CAPER VEAL

2 teaspoons oil                                           4 x 125g veal steaks

1 cup chicken stock                                    2 tablespoons lemon juice

¼ cup fat-reduced cream                             1 teaspoon cornflour

1 teaspoon water                              1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives   salt and pepper to taste

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4                                            1 serve = 1 protein, 2 tsp fat

 

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets                                             1 tablespoon honey

1 tablespoon light soy sauce                       1 tablespoon hoisin sauce

1 tablespoon lemon juice                            2 cloves garlic, crushed

1 fresh red chilli, seeded, finely chopped    cooking oil spray

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

2. Drain cutlets; reserve marinade.

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4                                            1 serve = 1 protein

 

LAMB RACK WITH ROASTED VEGETABLES

2 small swedes, peeled, cut into wedges

2 small parsnips, peeled, cut into wedges

1 bunch Dutch carrots, trimmed, peeled

4 small potatoes, unpeeled, cut into wedges

1 teaspoon minced garlic

cooking oil spray

4 sprigs rosemary

1 Frenched rack of lamb (8 lean cutlets)

2 teaspoons dried mixed Italian herbs

extra cooking oil spray

2 cups beef stock

1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.

2. Cook in a hot oven, 200°C, for about 25 minutes.

3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.

4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.

5. Serve lamb with vegetables; drizzle with pan juices.

Serves 4               1 serve = 1 protein, 1 carbohydrate

 

 

NORTH AFRICAN LAMB SKEWERS

500g lean sirloin beef strips          1 red capsicum, cut into cubes

3 teaspoons Moroccan seasoning 2 tsp lemon and herb seasoning

2 teaspoons olive oil                      1/3 cup reduced-fat plain yoghurt

1 Tblsp chopped fresh coriander   Salt and pepper to taste

 

Combine beef, capsicum, seasonings and oil in a medium bowl; mix well.

Thread beef and capsicum alternately onto 8 skewers.

Cook skewers on a heated, oiled grill plate (or grill or barbecue) until beef is browned all over and tender.

Serve skewers with combined yoghurt and coriander; season with salt and pepper.

Serves 4                          1 serve = 1 protein

 

PORK WITH ORANGE SAUCE

2 teaspoons oil                   500g pork fillets

2 green zucchini, thinly sliced   1 onion, thinly sliced

1 tablespoons port                1-cup chicken stock

3 teaspoons cornflour             2 tablespoons water

1 cup orange juice

1. Heat half the oil in a large baking dish. Add pork; cook until browned all over. Remove from dish.

2. Heat remaining oil in same dish; add zucchini and onion, cook, stirring for about 2 minutes or until slightly softened. Place pork on top of vegetables; pour over combined port and stock.

3. Cook, covered, in a moderately hot oven, 190oC, for about 12 minutes, or until pork is tender and juices run pink to clear. Remove pork and vegetables; cover with foil, keep warm.

4. Place baking dish on stovetop. Pour in blended cornflour, water and juice. Stir over heat until sauce boils and thickens.

5. Serve pork sliced with vegetables and sauce.

Serves 4

 

 

Quick goulash

Ingredients (serves 4)                        1 serve = 1 protein

1 1/2 tablespoons olive oil

500g stir-fry beef

1 brown onion, thinly sliced

200g button mushrooms, thickly sliced

1 tablespoon ground paprika

400g can condensed tomato soup

400g can diced tomatoes

steamed rice, chopped flat-leaf parsley leaves to serve

Method

Heat 2 teaspoons oil in a large frying pan over high heat. Add half the beef. Cook, stirring often, for 3 minutes or until browned. Transfer to a plate. Repeat with oil and remaining beef.

Add remaining 2 teaspoons oil, onion and mushroom to pan. Cook for 3 minutes or until tender. Add paprika. Cook, stirring, for 1 minute. Add soup and tomatoes. Stir until well combined. Bring to the boil.

Reduce heat to low. Return beef and any juices to pan. Simmer for 3 minutes or until warmed through. Season with salt and pepper.

Spoon rice into bowls. Spoon over goulash and sprinkle with parsley.

 

ROAST BEEF WITH MUSHROOM PEPPER SAUCE

500g piece beef eye fillet                             1 teaspoon sea salt flakes

¼ tsp freshly cracked black pepper  1 teaspoons dried thyme leaves

MUSHROOM PEPPER SAUCE

1 small brown onion, finely chopped         2 cloves garlic, crushed

200g button mushrooms, sliced                  1/4 tsp fresh cracked black pepper

11/4 cups beef stock                         1 tablespoon cornflour

2 teaspoons brandy                          1 tablespoon Worcestershire sauce

1. Trim fat and sinew from beef; place in a large baking dish. Combine salt, pepper and thyme in a bowl; rub evenly over beef.

2. Cook in a hot oven, 200°C, for about 25 minutes, or until cooked as desired. Remove beef from oven; cover, stand for about 5 minutes before slicing.

3. Mushroom Pepper Sauce. Place mushrooms, garlic, pepper and stock in a large pan; bring to boil. Simmer for 10 minutes. Add blended cornflour, brandy and sauce; stir over heat until boiling and slightly thickened.  Serve beef with Mushroom Pepper Sauce.

SERVES 4                     1 serve = 1 protein

 

 

 

ROAST TURKEY WITH REDCURRANT SAUCE

1 x 1kg frozen turkey breast roast

2/3 cup cranberry sauce to serve

GLAZE

¼ cup red currant jelly

¼ cup orange juice

1 teaspoon finely grated orange rind

1-tablespoon grain mustard

1 tablespoon chopped fresh rosemary

1/2 teaspoon cracked black pepper

1. Thaw turkey according to manufacturers directions on box. Do not remove foil. Place turkey in a baking dish.

2. Glaze. Combine all ingredients in a pan; stir over low heat until jelly is melted.

3. Roast turkey according to instructions on box. When turkey is unwrapped from foil, return to baking dish. Cook for a further 15 minutes; pour over Glaze. Cook for a further 15 minutes, brushing turkey with Glaze during cooking.

4. Allow 1 tablespoon cranberry sauce per serve. Serve turkey cut into slices with cranberry sauce.

SERVES 8

 

 

Savoury mince  (useful as a last minute dinner)

Makes 6 cups

Ingredients

2 tablespoons olive oil                      1 brown onion, finely chopped

2 garlic cloves, crushed                     600g beef mince

1 large carrot, peeled, finely chopped         2 tablespoons tomato paste

3 x 400g cans crushed tomatoes

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.

Add carrot. Cook, stirring, for 5 minutes. Add tomato paste. Cook, stirring, for 2 to 4 minutes. Add crushed tomatoes. Increase heat to high. Bring to the boil.

Reduce heat to medium-low. Simmer, uncovered, for 20 to 30 minutes or until sauce thickens. Season with salt and pepper.

Notes

Freeze mince mixture in an airtight container for up to 3 months. Defrost in the refrigerator overnight.

 

Savoury mince with soft polenta

Ingredients (serves 4)    1 serve = 1 protein, 2 carbohydrates

1 quantity Savoury mince (see related recipe)      2 cups milk

3/4 cup instant polenta                                         20g butter

1/3 cup grated parmesan cheese                           1/4 cup basil leaves, to serve

Method

Place savoury mince in a large saucepan over low heat. Cook, stirring occasionally, for 15 minutes or until heated through.

Bring milk and 2 cups of cold water to the boil in a large saucepan over high heat. Add polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to low. Cook, stirring, for 4 to 5 minutes or until thick. Remove from heat. Stir in butter and 1/4 cup of parmesan.

Spoon polenta onto plates. Top with the savoury mince. Sprinkle with remaining parmesan and basil. Serve.

 

Slow-cooked casserole

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate

800g chuck steak, diced                    4 Desiree potatoes, cubed

4 carrots, trimmed, sliced                  415g can diced tomatoes

2 tablespoons tomato paste              1 cup frozen peas

1/4 cup gravy powder                       crusty bread, to serve

Method

Preheat oven to 130°C. Place meat, potatoes, carrots, tomatoes and tomato paste into an ovenproof casserole dish. Mix well to combine.

Cover with a lid. Bake for 3 hours 45 minutes, stirring once or twice during cooking.

Remove casserole from oven. Stir in peas. Gradually add gravy powder, stirring constantly to prevent lumps from forming. Return to oven. Cook, uncovered, for a further 15 minutes.

 

SOY LAMB STIR-FRY

2 teaspoons oil                                           500g lean lamb strips

1 medium white onion, sliced thinly           1 clove garlic, crushed

2 sticks celery, sliced diagonally                 1 small red capsicum, chopped

200g button mushrooms, thinly sliced       150g snow peas, trimmed

1/3 cup beef stock                                       1/3 cup light soy sauce

1. Heat oil in a wok or large pan; add lamb, in batches, stir-fry until browned. Remove lamb.

3. Add onion, garlic, celery, capsicum and mushrooms to wok; stir-fry for 2 minutes. Return lamb to wok with snow peas; stir in combined stock and sauce. Stir-fry until lamb is heated through.

Serves 4                                            1 serve = 1 protein

 

Spiced lamb cutlets with garlic tomato salad

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

2 teaspoons cumin seeds                            1 teaspoon cracked black pepper

3 teaspoons ground paprika                       4 garlic cloves, crushed

8 lamb cutlets, trimmed                              1/3 cup olive oil

2 rounds Lebanese bread                            olive oil cooking spray

4 ripe tomatoes, sliced into rounds             200g grape tomatoes, halved lengthways

1 bunch flat-leaf parsley, leaves roughly chopped

2 large lemons

Method

Combine cumin, pepper, 2 teaspoons paprika, half the garlic and salt on a large plate. Press cutlets into spice mixture to coat.

Heat 2 tablespoons oil in a frying pan over medium heat. Cook cutlets, in batches, for 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil.

Meanwhile, preheat oven to 180°C. Place bread on a baking tray and spray lightly with oil. Sprinkle with remaining 1 teaspoon paprika. Bake for 5 minutes or until crisp. Break bread into pieces.

Divide tomatoes between plates. Sprinkle with remaining garlic. Top with parsley and bread pieces. Juice 1 lemon and cut remaining lemon into wedges. Whisk together 1/4 cup lemon juice, remaining 2 tablespoons oil and salt and pepper. Drizzle over salad. Toss to combine. Serve cutlets with salad and lemon wedges.

 

SPICY BEEF KEBABS

400g lean minced beef

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh coriander

1 small fresh red chilli, seeded, finely chopped

2 tablespoons packaged breadcrumbs

1 teaspoon Moroccan seasoning
salt and pepper to taste

cooking oil spry

MINT YOGHURT SAUCE

1 x 200g carton no fat plain yoghurt

1 tablespoon chopped fresh mint

1 clove garlic, crushed

1. Mint Yoghurt Sauce. Combine yoghurt, mint and garlic in a small bowl.

2. Place mince, herbs, chilli, breadcrumbs and seasonings in a large bowl. Using your hand; mix well. Carefully mould 2 tablespoons of mixture onto one end of 8 skewers. Place skewers onto a tray; refrigerate 30 minutes.

3. Spray kebabs with cooking oil; cook in a heated, large non-stick pan, turning frequently, until browned and cooked through.

4. Serve kebabs with Mint Yoghurt Sauce.

Serves 4                            1 serve = 1 protein

 

STEAK WITH MEXICAN SALSA

4 x 125g sirloin steaks, trimmed                     1 teaspoon Cajun seasoning

MEXICAN SALSA

1 small red capsicum                                       1 x 125g can corn kernels, drained

125g can chick peas, drained                          2 tomatoes, seeded, finely chopped

1 teaspoon minced chillies                              ¼ cup chopped flat-leafed parsley

1 tablespoon red wine vinegar                        2 tablespoons oil

1. Rub both sides of steaks with seasoning.

2. Cook steaks on a heated grill pan, on both sides, until browned and cooked as desired. Remove from heat; stand, covered, for a few minutes.

3. Mexican Salsa. Combine all ingredients in a bowl; mix well.

4. Serve steaks with Salsa.

Serves 4                      1 serve = 1 protein

 

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein, 2 tsp oil

3 sirloin steaks

oil, for brushing

75g cherry tomatoes, halved

1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil

1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

 

 

Steaks with Port and Pears

425g pear halves in syrup                 1/3 cup port

1 clove garlic                           2 tsp chopped fresh chives

1 tsp grated lemon rind           4 beef eye fillet steaks

1 Tblsp oil                               1 small beef stock cube, crumbled

1/3 cup water                          2 tsp cornflour

2 tsp water, extra                    1 tblsp chopped fresh chives extra

 

Drain pears, reserve a cup syrup.  Combine syrup, port, garlic, chives and rind in bowl.  Add steaks, cover, refrigerate several hours or overnight.

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

Strain pan juices, return to pan, add blended cornflour and extra water.  Stir over heat until sauce boils and thickens.

Add 4 pear halves to pan, reserve remaining pear halves for another use.

Stir gently over heat until pear halves are warmed through.

Serve steaks with sauce and pears.  Sprinkle with extra chives.

 

Serves 4     

 

Steak and asparagus salad

Ingredients (serves 4)                       1 serve = 1 protein

3 sirloin steaks                                  oil, for brushing

75g cherry tomatoes, halved                       1 bunch asparagus, trimmed

100g baby spinach                 

Dressing

2 tablespoons oil                               1 1/2 teaspoons dijon mustard

salt and cracked black pepper                   

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four

 

Summer Beef salad

Ingredients (serves 4)                                   1 serve = 1 protein, 2 tsp fat

2 rump steaks (500g total)

1 tbs olive oil

275g baby green beans, trimmed

100g mesclun (baby salad leaves)

4 spring onions, thinly sliced

Tarragon mustard vinaigrette

1 1/2 tbs Dijon mustard with tarragon (see note)

2 tbs white wine vinegar

1/4 cup (60ml) olive oil

Method

Season steaks on each side with salt and pepper. Heat oil in a large frypan and cook steaks for 3-4 minutes on each side over medium-high heat for medium-rare, or until cooked to your liking. Transfer to a plate, rest for 5 minutes, then thinly slice.

Meanwhile, blanch the beans in boiling salted water for 2 minutes or until bright green and tender. Drain, refresh in cold running water, then drain again.

For the tarragon mustard vinaigrette, whisk all ingredients in a small bowl and season to taste with sea salt and pepper.

Combine the blanched beans, mesclun, spring onion and steak in a large bowl, season to taste with sea salt and freshly ground black pepper. Divide salad among plates and drizzle with dressing.

Notes

From supermarkets and delis, or use regular Dijon mustard.

 

 

 

SWEET AND SOUR LAMB CUTLETS

1 teaspoon oil                                   1 large red onion, thickly sliced

1 medium red capsicum, chopped     1 carrot, thinly sliced

3 teaspoons cornflour                       1 tablespoon water

1 tablespoon malt vinegar                 1/4 cup tomato sauce

1 tablespoon brown sugar                1 cup pineapple juice

extra 1/3 cup water                                     8 lamb cutlets

1. Heat oil in a medium non-stick pan; add onion, capsicum and carrot. Cook, stirring, until vegetables are softened. Blend cornflour and water in a jug until smooth; stir in vinegar, sauces, sugar, juice and extra water until combined. Pour into pan with vegetable mixture; stir until boiling and thickened.

2. Cook lamb in heated, oiled grill pan until browned on both sides and cooked as desired.  Serve lamb with vegetable sauce.

SERVES 4                              1 serve = 1 protein

 

TANDOORI BEEF

4 x 100g lean sirloin steaks                   1/3 cup tandoori curry paste

¼ cup low-fat plain yoghurt                    salad to serve and fresh herbs to garnish

SAUCE

1 cup low-fat plain yoghurt                    1 clove garlic, crushed

1 Tblsp chopped fresh coriander leaves       1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.

2. SAUCE. Blend all ingredients until smooth.

3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.

4. Serve steaks with Sauce and salad; garnish with fresh herbs.

SERVES 4.                       1 serve = 1 protein

 

Thai Beef Salad

400g beef rump steak                                      ¼ cup lime juice

2 Tblsp shredded fresh mint leaves               150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce                                   1 Tblsp brown sugar

 

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

 

Serves 4             1 serve = 1 protein

 

 

 

Asian beef & vegetable casserole

 

Ingredients (serves 8)              1 serve = 1 protein

 

2 tbs plain flour

 

1.5kg beef casserole steak (such as chuck steak or gravy beef), cut into 4cm pieces

 

2 tbs olive oil

 

1 brown onion, halved, thinly sliced

 

3 carrots, peeled, cut into 2cm-thick slices

 

4 whole star anise

 

4cm-piece fresh ginger, peeled, thinly sliced

 

2 stems lemon grass, pale section only, halved

 

500ml (2 cups) beef stock

 

125ml (1/2 cup) brandy

 

90g (1/3 cup) tomato paste

 

300g green beans, topped

 

Fresh coriander leaves, to serve

 

Steamed rice, to serve

 

Method

 

Preheat oven to 180°C. Place the flour on a plate. Season with salt and pepper. Add the beef and toss to coat. Shake off any excess.

 

Heat half the oil in a 4L (16-cup) capacity flameproof, ovenproof casserole dish over medium heat. Add half the beef and cook for 2-3 minutes each side or until brown. Transfer to a plate. Repeat with remaining oil and beef, reheating the dish between batches.

 

Add the onion and carrot to the pan and cook, stirring, for 5 minutes or until onion is soft. Add the star anise, ginger and lemon grass, and stir to combine.

 

Add the beef, stock, brandy and tomato paste to the dish. Cover and bake for 1 1/2 hours or until the beef is tender.

 

Meanwhile, cook the beans in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.

 

Add the beans to the beef mixture and stir to combine.

 

Top the beef mixture with coriander. Serve with steamed rice.

 

 

 

 

 

 

 

ASPARAGUS AND BEEF STIR-FRY

 

2 tablespoons soy sauce                             1 tablespoon cornflour

 

1 teaspoon sesame oil                                 1 cup vegetable stock

 

½ teaspoon chilli flakes                     1 teaspoon vegetable oil

 

500g eye fillet steak, thinly sliced               1 clove garlic, crushed

 

1 bunch asparagus, chopped                      6 spring onions, chopped

 

100g snow peas, trimmed

 

1. Combine sauce, cornflour, oil, stock and chilli flakes in a bowl.

 

2. Heat vegetable oil in a non-stick wok or pan; add beef, in batches, stir-fry until browned. Remove from wok.

 

3. Add garlic, asparagus and spring onions; stir-fry for 2 minutes or until asparagus is tender. Return beef with snow peas and soy mixture; stir until sauce boils and thickens.

 

Serves 4               1 serve = 1 protein

 

 

 

 

 

Baked lamb chops with pumpkin

 

Ingredients (serves 4)                       1 serv e= 1 protein 1 carbohydrate

 

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

 

Olive oil cooking spray

 

8 lamb loin chops, trimmed

 

1 cup orange marmalade

 

1/4 cup orange juice

 

2cm piece ginger, peeled, finely grated

 

175g baby green beans, trimmed, steamed

 

Method

 

Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

 

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

 

 

 

 

 

 

 

 

 

 

 

Balsamic lamb and beetroot salad

 

Ingredients (serves 4)              1 serve = 1 protein

 

2 garlic cloves, crushed           1/3 cup balsamic vinegar

 

3 (400g) lamb leg steaks, trimmed    olive oil cooking spray

 

80g baby rocket                       1 medium red capsicum, chopped

 

1 small red onion, thinly chopped

 

1/4 cup roughly chopped fresh flat-leaf parsley leaves

 

425g can baby beets, drained, halved

 

60g reduced-fat feta cheese, crumbled

 

Method

 

Combine garlic and 2 tablespoons vinegar in a shallow glass or ceramic dish. Add lamb. Season with salt and pepper. Turn to coat. Cover and refrigerate for 15 minutes to allow flavours to develop.

 

Heat a large frying pan over medium-high heat. Spray lamb with oil. Cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil to keep warm.

 

Combine rocket, capsicum onion, parsley, baby beets and remaining vinegar in a large bowl.

 

Cut lamb into 1cm-thick slices. Place rocket mixture on a serving plate. Top with lamb slices and feta. Serve.

 

 

 

Barbecued mustard veal cutlets

 

Ingredients (serves 4)              1 serve = 1 protein

 

60ml (1/4 cup) dry white wine                    2 tbs tamari (wheat-free soy sauce)

 

1 tbs wholegrain mustard                           1 garlic clove, crushed

 

4 veal cutlets, excess fat trimmed              

 

Salt & freshly ground black pepper

 

salad, to serve

 

Method

 

Combine the wine, tamari, wholegrain mustard and garlic in a large glass or ceramic bowl.

 

Add the veal cutlets and toss to coat in the marinade. Cover with plastic wrap and place in the fridge for 10 minutes to develop the flavours.

 

Preheat a barbecue grill or chargrill pan on high. Remove the veal cutlets from the marinade and reserve the marinade. Season veal cutlets with salt and pepper. Cook on grill for 2 minutes each side. Reduce heat to medium and cook, basting the cutlets frequently with the reserved marinade, for a further 4-5 minutes each side for medium or until cooked to your liking. Divide the veal cutlets among serving plates and serve with salad.

 

 

BEEF AND RED WINE CASSEROLE

 

2 teaspoons oil                                           400g diced beef

 

3 medium onions, quartered                       2 cloves garlic, crushed

 

250g button mushrooms                            3/4 cup dry red wine                        

 

1/4 cup steak sauce                                     salt and pepper to taste

 

1. Heat half the oil in a large pan; add beef, in batches, cook until browned all over. Remove from pan.

 

2. Heat remaining oil in same pan, add onions, garlic; cook, stirring, until onions are lightly browned.

 

3. Return beef to pan with mushrooms, wine and sauce. Bring to boil; simmer, covered, for about 1 hour, stirring occasionally, or until beef is tender. Season with salt and pepper before serving.

 

Serves 4                                            1 serve = 1 protein

 

Beef in black bean sauce

 

Ingredients (serves 4)              1 serve = 1 protein

 

2 teaspoons cornflour                                

 

1 tablespoon soy sauce

 

1 tablespoon black bean sauce

 

1 tablespoon hot chilli sauce

 

1/4 cup chicken stock

 

1 1/2 tablespoons peanut oil

 

600g beef rump steak, trimmed, very thinly sliced

 

1 medium brown onion, cut into wedges

 

1 medium green capsicum, cut into 2cm pieces

 

1 garlic clove, crushed

 

2cm piece fresh ginger, peeled, grated

 

100g cup mushrooms, sliced

 

3 green onions, cut into 5cm lengths

 

Method

 

Whisk cornflour and soy sauce in a jug until smooth. Stir in black bean sauce, chilli sauce and stock.

 

Heat a wok over medium-high heat. Add 1 tablespoon oil. Swirl to coat. Cook beef, in batches, for 1 to 2 minutes or until browned. Transfer to a bowl.

 

Heat remaining oil in wok. Add brown onion. Stir-fry for 2 minutes or until softened. Add capsicum, garlic and ginger. Stir-fry for 3 to 4 minutes or until capsicum is just tender. Add mushroom. Stir-fry for 2 minutes or until softened.

 

Return beef and juices to wok. Add sauce mixture. Stir-fry for 2 to 3 minutes or until sauce boils and thickens. Add green onion. Toss to combine. Serve.

 

 

 

Beef salad

 

Ingredients (serves 4)                       1 serve = 1 protein

 

1/2 cup sweet chilli sauce                           2 tablespoons fish sauce

 

1/4 cup lime juice (2 to 3 limes)                  1 tablespoon brown sugar

 

1 Lebanese cucumber, diced                       3 tomatoes, finely chopped

 

1 small red capsicum, diced                        4 large sirloin steaks

 

1 small red onion, finely chopped               

 

1/4 cup coriander leaves (optional)

 

Method

 

Combine sauces, juice and sugar in a bowl. Cover with plastic wrap and refrigerate until required.

 

Combine cucumber, tomatoes, capsicum, onion and salt and pepper in a large bowl. Cover and refrigerate until required.

 

Preheat a barbecue or chargrill on high. Season steaks with salt and pepper and cook for 3 to 4 minutes on each side for medium, or to taste. Remove to a plate, cover with foil and rest for 10 minutes.

 

Thinly slice beef across the grain. Place salad onto serving platter, top with beef and drizzle with dressing. Sprinkle with coriander and serve.

 

 

 

 

BEEF TOMATO CASSEROLE

 

Cooking oil spray            500g lean diced beef      2 onions, sliced     

 

2 cloves garlic, crushed 2 teaspoons ground cumin            

 

1 teaspoon ground coriander ¼ cup tomato paste        2 x 400g cans diced tomatoes

 

1/3 cup chopped fresh coriander   1/2 cup beef stock

 

1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.

 

2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.

 

3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

 

Serves 4          1 serve = 1 protein

 

 

 

Beef, cashew and Thai basil stir-fry

 

Ingredients (serves 4)                       1 serve = 1 fat, 1 protein

 

400g beef fillet, thinly sliced

 

2 red onions, cut into wedges

 

2 garlic cloves, thinly sliced

 

4cm piece ginger, peeled, cut into matchsticks

 

1 long fresh red chilli, thinly sliced

 

1 stalk lemongrass, white part only, thinly sliced

 

1 tsp Chinese five-spice

 

1 tbs peanut oil

 

1 tsp sesame oil

 

1/2 cup (125ml) oyster sauce

 

1/4 cup (60ml) chicken stock

 

1 bunch baby choy sum, trimmed

 

1 cup (145g) roasted unsalted cashew nuts

 

1 bunch Thai basil, leaves picked

 

Steamed jasmine rice, to serve

 

 

 

Method

 

Combine the beef, onion, garlic, ginger, chilli, lemongrass and five-spice in a large bowl.

 

Heat one quarter of the peanut oil in a wok over high heat until just smoking. Add one quarter of the beef mixture and stir-fry for 2 minutes or until the beef is browned. Transfer to a bowl. Repeat in 3 more batches with remaining beef mixture and oil, reheating wok between batches.

 

Heat the sesame oil in the wok. Add the beef mixture, oyster sauce, chicken stock and choy sum and stir-fry for 1-2 minutes or until heated through and the choy sum just wilts. Remove wok from heat. Add the cashew nuts and half the Thai basil and toss to combine.

 

 

 

Beef pot roast

 

Save precious time with this slow-cooker pot roast recipe that’s wholesome and delicious.

 

Ingredients (serves 8)                       1 serve = 1 protein, 1 carbohydrate

 

2.5kg beef topside roast                             700g chat potatoes, halved

 

3 large carrots, peeled, cut into 3cm pieces          8 eschalots, peeled, halved

 

2 dried bay leaves                                       4 sprigs fresh thyme

 

400g can diced Italian tomatoes with oregano and basil

 

3 garlic cloves, crushed                     2 1/2 cups beef stock

 

Method

 

Place beef in the bowl of a 5.5 litre slow-cooker. Arrange potato, carrot, eschalots, bay leaves and thyme around beef. Season with salt and pepper. Combine tomato, garlic, stock and 1 cup cold water in a jug. Pour over beef. Cover with lid.

 

Turn cooker to low. Cook for 8 hours or until vegetables are tender, turning beef halfway during cooking.

 

Transfer beef to a plate. Cover loosely with foil. Set aside for 10 minutes. Slice thinly. Serve beef with vegetables and sauce.

 

Notes

 

You can use beef blade or brisket instead of topside.

 

 

 

 

 

 

 

Cajun lamb with healthy coleslaw

 

Ingredients (serves 4)                       1 serve = 1 protien

 

2 tbs Dijon mustard

 

2 tbs reduced-fat Greek-style yoghurt

 

1 tbs white wine vinegar

 

6 cups thinly sliced savoy cabbage (about 1/4 cabbage)

 

1 green capsicum, thinly sliced

 

2 spring onions, thinly sliced on the diagonal

 

2 tsp caraway seeds, toasted

 

1/3 cup dill sprigs

 

2 tsp Cajun spice mix*

 

2 tsp olive oil, plus extra to cook

 

8 lamb cutlets, trimmed of excess fat

 

Method

 

Combine mustard, yoghurt and vinegar in a small bowl. Place the cabbage, capsicum, spring onion, caraway seeds and dill in a large bowl, then add the dressing and toss to combine.

 

Place the spice and oil in a bowl and stir well to combine. Add cutlets and rub all over with the mixture. Lightly oil a large frypan and place over medium heat. When hot, add cutlets in batches, and cook for 3 minutes, turning once for medium-rare, or until cooked to your liking. Serve with coleslaw.

 

Notes

 

* Cajun spice (or Cajun seasoning), is available from supermarkets.

 

 

 

 

 

 

 

CHERMOULLA LAMB ON MASH

 

8 lean lamb cutlets                                      2 tblsp fine chopped fresh parsley

 

2 tsp finely grated lemon rind           2 tablespoons lemon juice

 

1/2 teaspoon ground turmeric           1 teaspoons ground cumin

 

500g sweet potatoes, peeled, coarsely chopped

 

1/3 cup skim milk                             salt and pepper to taste

 

1. Combine lamb, parsley, rind, juice, turmeric and cumin in a bowl; mix well.

 

2. Add sweet potatoes to a large pan of boiling, salted water. Boil, uncovered, until just tender; drain well. Mash sweet potatoes in a large bowl with skim milk until combined. Season with salt and pepper. Cover to keep warm.

 

3. Meanwhile, heat a large, lightly oiled pan. Add cutlets, cook on both sides until browned and tender. Cover; stand 5 minutes.

 

4. Serve lamb with mash.

 

Serves 4                                   1 serve = 1 protein, 1 carbohydrate

 

 

 

 

CURRIED BEEF WITH TOMATOES

 

Cooking oil spray                             400g rump steak, thinly sliced

 

1 large onion, thinly sliced                          1 ½  tblsps tikka masala curry paste

 

1 x 400g diced tomatoes                             1 tablespoon tomato paste

 

2 zucchini, sliced                               salt and pepper to taste

 

2 tablespoons chopped fresh coriander     

 

1. Spray a heated non-stick pan with cooking oil; add beef, in batches, stir-fry until browned. Remove from pan.

 

2. Add onion, stir until soft. Stir in curry paste, tomatoes, paste and zucchini; stir until boiling. Reduce heat; simmer for 2 minutes. 

 

3. Return beef to pan with coriander; season with salt and pepper. Stir until heated through.

 

Serves 4                                            1 serve = 1 protein

 

 

 

GRILLED LAMB WITH MUSHROOM SALAD

 

2 teaspoons oil

 

300g button mushrooms, halved

 

2 cloves garlic, crushed

 

1/2 teaspoon paprika

 

2 tablespoons red wine vinegar

 

1 x 450g can baby beetroot, drained, halved

 

80g rocket leaves

 

400g lamb cutlets, well-trimmed

 

1. Heat oil in a large pan; cook mushrooms, stirring. Stir in garlic, paprika and vinegar. Bring to boil; reduce heat, simmer for 1 minute.

 

2. Heat an oiled grill pan; add cutlets, cook on both sides, until browned and tender.

 

3. Combine mushroom mixture, beetroot and rocket in a bowl; mix well.

 

4. Serve cutlets with mushroom salad.

 

Serves 4.                        1 serve = 1 protein

 

 

 

 

 

Herbed beef with balsamic glaze

 

Ingredients (serves 8)                                 1 serve = 1 protein

 

1.3kg beef eye fillet, trimmed

 

1/3 cup olive oil

 

1 cup flat-leaf parsley leaves, roughly chopped

 

1/4 cup oregano leaves, roughly chopped

 

2 tablespoons thyme leaves, roughly chopped

 

2 tablespoons brandy or beef stock

 

1/4 cup balsamic vinegar

 

1/4 cup caster sugar

 

Method

 

Preheat oven to 180°C. Cut fillet of beef in half crossways to make 2 fillets. Season with salt and pepper. Heat 2 tablespoons oil in a large, heavy-based frying pan over medium-high heat. Sear beef, 1 fillet at a time, turning, for 5 minutes or until browned. Transfer to a large roasting pan.

 

Combine parsley, oregano and thyme in a bowl. Press herbs on top of each fillet. Combine remaining 2 tablespoons oil and brandy. Pour over beef. Cover pan tightly with foil. Roast beef for 30 to 35 minutes for medium or until cooked to your liking. Remove from oven. Set aside for 1 hour.

 

Pour meat juices into a frying pan. Add vinegar and sugar. Bring to the boil, stirring, over high heat. Reduce heat to medium-low. Simmer for 10 to 15 minutes or until sauce is thick. Thickly slice beef. Drizzle with balsamic glaze and serve.

 

 

 

 

 

 

 

HOT AND SOUR LAMB CUTLETS

 

8 lamb cutlets                                      1 tablespoon honey

 

1 tablespoon light soy sauce               1 tablespoon hoisin sauce

 

1 tablespoon lemon juice                     2 cloves garlic, crushed

 

1 small fresh red chilli, seeded, finely chopped

 

cooking oil spray

 

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

 

2. Drain cutlets; reserve marinade.

 

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

 

Serves 4                                               1 serve = 1 protein

 

 

 

 

 

INDIAN LAMB CURRY

 

2 teaspoons oil

 

500g lamb strips

 

1 onion, chopped

 

1 clove garlic, crushed

 

3 teaspoons curry powder

 

2 teaspoons sweet paprika

 

1 teaspoon ground cumin

 

1 tablespoon cornflour

 

1 x 375ml can light and creamy evaporated milk

 

1/4 cup beef stock

 

1. Heat oil in a large pan, add lamb; cook, stirring, until browned. Remove from pan. Add onion and garlic to pan, cook, stirring until onion is soft. Add combined spices; stir for 1 minute.

 

2. Stir in blended cornflour, evaporated milk and stock; bring slowly to boil, stirring. Return lamb to pan; simmer for 10 minutes.

 

Serves 4

 

 

 

LAMB VEGETABLE STIR-FRY

 

1 teaspoon oil                                             1 clove garlic, crushed

 

500g lamb strips                               500g broccolini, halved

 

1 red capsicum, chopped                            200g button mushrooms, sliced

 

4 spring onions, chopped                           ¼ cup black bean garlic sauce

 

1 tablespoon light soy sauce

 

1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.

 

2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

 

Serves 4.                                           1 serve = 1 protein

 

 

 

 

 

Lamb casserole

 

Ingredients (serves 6)                       1 serve = 1 protein, 1 carbohydrate

 

6 lamb forequarter chops, excess fat trimmed, halved   1 tbs olive oil

 

2 garlic cloves, coarsely chopped                                  500g  potatoes, halved

 

2 carrots, peeled, thickly sliced diagonally                              160ml (2/3 cup) red wine

 

1 x 660ml btl passata (tomato pasta sauce)                            375ml (1 1/2 cups) chicken stock                                                                    1 x 260g btl tomato chutney                                                             2 large sprigs fresh rosemary                                                            150g (1 cup) frozen peas

 

Chopped fresh continental parsley, to serve

 

Method

 

Preheat oven to 180°C. Season the lamb with salt and pepper. Heat the oil in a large flameproof casserole dish or large frying pan over medium-high heat. Add one-third of the lamb and cook for 2-3 minutes each side or until browned. Transfer to a large plate. Repeat, in 2 more batches, with remaining lamb, reheating the dish between batches.

 

Add the garlic and cook, stirring, for 2 minutes or until soft. Add the potato and carrot, and cook, stirring occasionally, for 2 minutes. Add the wine and cook for 2 minutes or until the liquid has reduced by half.

 

Transfer the mixture to a casserole dish, if necessary. Add the lamb, passata, stock, chutney and rosemary. Cover and bake for 2 hours or until the lamb is tender and falls off the bone.

 

Use a large metal spoon to skim any fat from the surface. Stir in the peas. Season with salt and pepper. Sprinkle with parsley to serve.

 

Notes

 

Cook’s tip: To make it easier to skim off fat that has risen to the surface during cooking, prepare casserole to the end of step 3. Store in the fridge overnight. The cool temperature causes fat to solidify, making it easier to remove. Reheat over medium heat, stirring often. Continue from step 4.

 

 

 

 

 

 

 

LAMB CHICKPEA SALAD

 

400g lamb fillets, trimmed

 

1 tablespoon Moroccan seasoning

 

1 clove garlic, crushed

 

1 x 300g can chickpeas, drained

 

1 bunch flat-leafed parsley, finely chopped

 

½ cup chopped fresh mint

 

1/4 cup chopped fresh coriander

 

6 spring onions, finely chopped

 

1 x 200g punnet cherry tomatoes, halved

 

cooking oil spray

 

2 tablespoon lemon juice

 

1 tablespoon no-oil French dressing

 

1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.

 

2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.

 

3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.

 

4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

 

Serves 4                         1 serve = 1 protein, 1 carbohydrate

 

 

 

LEMON CAPER VEAL

 

2 teaspoons oil                                                4 x 125g veal steaks

 

1 cup chicken stock                             2 tablespoons lemon juice

 

¼ cup fat-reduced cream                    1 teaspoon cornflour

 

1 teaspoon water                                 1 tablespoon drained baby capers

 

1 tablespoon finely chopped fresh chives

 

salt and pepper to taste

 

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

 

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

 

Serves 4                       1 serve = 1 protein, 2 tsp fat

 

 

 

 

 

MEXICAN BEEF STIR-FRY

 

1 x 35g packet Taco seasoning

 

600g beef scotch fillet, trimmed, thinly sliced

 

cooking oil spray

 

1 onion, sliced

 

1 red capsicum, sliced

 

2 sticks celery, sliced

 

1 medium zucchini, finely sliced

 

1 x 125g can corn kernels, drained

 

1 tablespoon water

 

2 tablespoon chopped fresh coriander

 

1. Combine seasoning and steak in a bowl; mix well.

 

2. Spray a heated wok or pan with cooing oil spray. Add beef, in batches, stir-fry until browned. Remove beef.

 

3. Add onion, capsicum, celery, zucchini, corn and water to wok; stir-fry until vegetables are tender. Return steak and its juices to wok; stir-fry until heated through. Add coriander; toss well.

 

Serves 4               1 serve = 1 protein

 

 

 

MINTED LAMB CASSEROLE

 

Cooking oil spray

 

500g lean diced lamb

 

1 onion, chopped

 

1 clove garlic, crushed

 

1 x 400g can diced tomatoes

 

2 cups beef stock

 

1 tablespoon tomato paste

 

1 tablespoon Worcestershire sauce

 

2 medium zucchini, sliced

 

1 x 440g can carrots, drained

 

2 tablespoons chopped fresh mint

 

1. Heat a large non-stick flameproof/ovenproof dish; spray with cooking oil. Add lamb, in batches, cook until browned. Remove from pan.

 

2. Add onion and garlic; cook, stirring, until soft. Return lamb with tomatoes, stock, paste and sauce. Bring to boil; cover.

 

3. Cook in a moderate oven, 180oC, for about 1 hour. Add zucchini and carrots; cook for a further 10 minutes. Stir in mint.

 

Serves 4               1 serve = 1 protein

 

 

 

 

 

MUSHROOM STEAKS

 

1 tablespoon grain mustard                        4 x 120g sirloin steaks

 

2 teaspoons olive oil                                   2 cloves garlic, crushed

 

2 onions, thickly sliced                     2 teaspoons brown sugar

 

¼ cup red wine                                  150g oyster mushrooms

 

100g button mushrooms, thinly sliced       1/2 cup beef stock

 

1. Spread mustard over both sides of steaks; stand 15 minutes.

 

2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.

 

3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.

 

4. Serve steaks with mushroom mixture.

 

Serves 4                                            1 serve = 1 protein

 

 

 

 

 

 

 

Mushroom Steak

 

4 lean beef steaks               1 Tblsp oil

 

1 small onion                         180g mushrooms sliced

 

½ cup beef stock                 2 Tblsp Worcestershire sauce

 

2 Tblsp parsley chopped

 

 

 

Heat the non- stick fry pan.  Brush oil on both sides of steak.

 

To seal cook steak 2-3 minutes on both sides.  Turn when juices appear on uncooked side.

 

Remove from heat, rest while making sauce.  Add onion and mushrooms to any pan juices, cook 1 minute.  Add Worcestershire  sauce and stock.  Bring to the boil, stirring constantly until thickened.  Add parsley and any juices from rested steak.

 

 

 

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).

 

Serve with steamed veges.

 

 

 

Serves 4             1 serve = 1 protein

 

 

 

LEMON CAPER VEAL

 

2 teaspoons oil                                           4 x 125g veal steaks

 

1 cup chicken stock                                    2 tablespoons lemon juice

 

¼ cup fat-reduced cream                             1 teaspoon cornflour

 

1 teaspoon water                              1 tablespoon drained baby capers

 

1 tablespoon finely chopped fresh chives   salt and pepper to taste

 

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

 

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

 

Serves 4                                            1 serve = 1 protein, 2 tsp fat

 

 

 

HOT AND SOUR LAMB CUTLETS

 

8 lamb cutlets                                             1 tablespoon honey

 

1 tablespoon light soy sauce                       1 tablespoon hoisin sauce

 

1 tablespoon lemon juice                            2 cloves garlic, crushed

 

1 fresh red chilli, seeded, finely chopped    cooking oil spray

 

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

 

2. Drain cutlets; reserve marinade.

 

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

 

Serves 4                                            1 serve = 1 protein

 

 

 

LAMB RACK WITH ROASTED VEGETABLES

 

2 small swedes, peeled, cut into wedges

 

2 small parsnips, peeled, cut into wedges

 

1 bunch Dutch carrots, trimmed, peeled

 

4 small potatoes, unpeeled, cut into wedges

 

1 teaspoon minced garlic

 

cooking oil spray

 

4 sprigs rosemary

 

1 Frenched rack of lamb (8 lean cutlets)

 

2 teaspoons dried mixed Italian herbs

 

extra cooking oil spray

 

2 cups beef stock

 

1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.

 

2. Cook in a hot oven, 200°C, for about 25 minutes.

 

3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.

 

4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.

 

5. Serve lamb with vegetables; drizzle with pan juices.

 

Serves 4               1 serve = 1 protein, 1 carbohydrate

 

 

 

 

 

NORTH AFRICAN LAMB SKEWERS

 

500g lean sirloin beef strips          1 red capsicum, cut into cubes

 

3 teaspoons Moroccan seasoning 2 tsp lemon and herb seasoning

 

2 teaspoons olive oil                      1/3 cup reduced-fat plain yoghurt

 

1 Tblsp chopped fresh coriander   Salt and pepper to taste

 

 

 

Combine beef, capsicum, seasonings and oil in a medium bowl; mix well.

 

Thread beef and capsicum alternately onto 8 skewers.

 

Cook skewers on a heated, oiled grill plate (or grill or barbecue) until beef is browned all over and tender.

 

Serve skewers with combined yoghurt and coriander; season with salt and pepper.

 

Serves 4                          1 serve = 1 protein

 

 

 

PORK WITH ORANGE SAUCE

 

2 teaspoons oil                   500g pork fillets

 

2 green zucchini, thinly sliced   1 onion, thinly sliced

 

1 tablespoons port                1-cup chicken stock

 

3 teaspoons cornflour             2 tablespoons water

 

1 cup orange juice

 

1. Heat half the oil in a large baking dish. Add pork; cook until browned all over. Remove from dish.

 

2. Heat remaining oil in same dish; add zucchini and onion, cook, stirring for about 2 minutes or until slightly softened. Place pork on top of vegetables; pour over combined port and stock.

 

3. Cook, covered, in a moderately hot oven, 190oC, for about 12 minutes, or until pork is tender and juices run pink to clear. Remove pork and vegetables; cover with foil, keep warm.

 

4. Place baking dish on stovetop. Pour in blended cornflour, water and juice. Stir over heat until sauce boils and thickens.

 

5. Serve pork sliced with vegetables and sauce.

 

Serves 4

 

 

 

 

 

Quick goulash

 

Ingredients (serves 4)                        1 serve = 1 protein

 

1 1/2 tablespoons olive oil

 

500g stir-fry beef

 

1 brown onion, thinly sliced

 

200g button mushrooms, thickly sliced

 

1 tablespoon ground paprika

 

400g can condensed tomato soup

 

400g can diced tomatoes

 

steamed rice, chopped flat-leaf parsley leaves to serve

 

Method

 

Heat 2 teaspoons oil in a large frying pan over high heat. Add half the beef. Cook, stirring often, for 3 minutes or until browned. Transfer to a plate. Repeat with oil and remaining beef.

 

Add remaining 2 teaspoons oil, onion and mushroom to pan. Cook for 3 minutes or until tender. Add paprika. Cook, stirring, for 1 minute. Add soup and tomatoes. Stir until well combined. Bring to the boil.

 

Reduce heat to low. Return beef and any juices to pan. Simmer for 3 minutes or until warmed through. Season with salt and pepper.

 

Spoon rice into bowls. Spoon over goulash and sprinkle with parsley.

 

 

 

ROAST BEEF WITH MUSHROOM PEPPER SAUCE

 

500g piece beef eye fillet                             1 teaspoon sea salt flakes

 

¼ tsp freshly cracked black pepper  1 teaspoons dried thyme leaves

 

MUSHROOM PEPPER SAUCE

 

1 small brown onion, finely chopped         2 cloves garlic, crushed

 

200g button mushrooms, sliced                  1/4 tsp fresh cracked black pepper

 

11/4 cups beef stock                         1 tablespoon cornflour

 

2 teaspoons brandy                          1 tablespoon Worcestershire sauce

 

1. Trim fat and sinew from beef; place in a large baking dish. Combine salt, pepper and thyme in a bowl; rub evenly over beef.

 

2. Cook in a hot oven, 200°C, for about 25 minutes, or until cooked as desired. Remove beef from oven; cover, stand for about 5 minutes before slicing.

 

3. Mushroom Pepper Sauce. Place mushrooms, garlic, pepper and stock in a large pan; bring to boil. Simmer for 10 minutes. Add blended cornflour, brandy and sauce; stir over heat until boiling and slightly thickened.  Serve beef with Mushroom Pepper Sauce.

 

SERVES 4                     1 serve = 1 protein

 

 

 

 

 

 

 

ROAST TURKEY WITH REDCURRANT SAUCE

 

1 x 1kg frozen turkey breast roast

 

2/3 cup cranberry sauce to serve

 

GLAZE

 

¼ cup red currant jelly

 

¼ cup orange juice

 

1 teaspoon finely grated orange rind

 

1-tablespoon grain mustard

 

1 tablespoon chopped fresh rosemary

 

1/2 teaspoon cracked black pepper

 

1. Thaw turkey according to manufacturers directions on box. Do not remove foil. Place turkey in a baking dish.

 

2. Glaze. Combine all ingredients in a pan; stir over low heat until jelly is melted.

 

3. Roast turkey according to instructions on box. When turkey is unwrapped from foil, return to baking dish. Cook for a further 15 minutes; pour over Glaze. Cook for a further 15 minutes, brushing turkey with Glaze during cooking.

 

4. Allow 1 tablespoon cranberry sauce per serve. Serve turkey cut into slices with cranberry sauce.

 

SERVES 8

 

 

 

 

 

Savoury mince  (useful as a last minute dinner)

 

Makes 6 cups

 

Ingredients

 

2 tablespoons olive oil                      1 brown onion, finely chopped

 

2 garlic cloves, crushed                     600g beef mince

 

1 large carrot, peeled, finely chopped         2 tablespoons tomato paste

 

3 x 400g cans crushed tomatoes

 

Method

 

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.

 

Add carrot. Cook, stirring, for 5 minutes. Add tomato paste. Cook, stirring, for 2 to 4 minutes. Add crushed tomatoes. Increase heat to high. Bring to the boil.

 

Reduce heat to medium-low. Simmer, uncovered, for 20 to 30 minutes or until sauce thickens. Season with salt and pepper.

 

Notes

 

Freeze mince mixture in an airtight container for up to 3 months. Defrost in the refrigerator overnight.

 

 

 

Savoury mince with soft polenta

 

Ingredients (serves 4)    1 serve = 1 protein, 2 carbohydrates

 

1 quantity Savoury mince (see related recipe)      2 cups milk

 

3/4 cup instant polenta                                         20g butter

 

1/3 cup grated parmesan cheese                           1/4 cup basil leaves, to serve

 

Method

 

Place savoury mince in a large saucepan over low heat. Cook, stirring occasionally, for 15 minutes or until heated through.

 

Bring milk and 2 cups of cold water to the boil in a large saucepan over high heat. Add polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to low. Cook, stirring, for 4 to 5 minutes or until thick. Remove from heat. Stir in butter and 1/4 cup of parmesan.

 

Spoon polenta onto plates. Top with the savoury mince. Sprinkle with remaining parmesan and basil. Serve.

 

 

 

Slow-cooked casserole

 

Ingredients (serves 4)              1 serve = 1 protein, 1 carbohydrate

 

800g chuck steak, diced                    4 Desiree potatoes, cubed

 

4 carrots, trimmed, sliced                  415g can diced tomatoes

 

2 tablespoons tomato paste              1 cup frozen peas

 

1/4 cup gravy powder                       crusty bread, to serve

 

Method

 

Preheat oven to 130°C. Place meat, potatoes, carrots, tomatoes and tomato paste into an ovenproof casserole dish. Mix well to combine.

 

Cover with a lid. Bake for 3 hours 45 minutes, stirring once or twice during cooking.

 

Remove casserole from oven. Stir in peas. Gradually add gravy powder, stirring constantly to prevent lumps from forming. Return to oven. Cook, uncovered, for a further 15 minutes.

 

 

 

SOY LAMB STIR-FRY

 

2 teaspoons oil                                           500g lean lamb strips

 

1 medium white onion, sliced thinly           1 clove garlic, crushed

 

2 sticks celery, sliced diagonally                 1 small red capsicum, chopped

 

200g button mushrooms, thinly sliced       150g snow peas, trimmed

 

1/3 cup beef stock                                       1/3 cup light soy sauce

 

1. Heat oil in a wok or large pan; add lamb, in batches, stir-fry until browned. Remove lamb.

 

3. Add onion, garlic, celery, capsicum and mushrooms to wok; stir-fry for 2 minutes. Return lamb to wok with snow peas; stir in combined stock and sauce. Stir-fry until lamb is heated through.

 

Serves 4                                            1 serve = 1 protein

 

 

 

Spiced lamb cutlets with garlic tomato salad

 

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

 

2 teaspoons cumin seeds                            1 teaspoon cracked black pepper

 

3 teaspoons ground paprika                       4 garlic cloves, crushed

 

8 lamb cutlets, trimmed                              1/3 cup olive oil

 

2 rounds Lebanese bread                            olive oil cooking spray

 

4 ripe tomatoes, sliced into rounds             200g grape tomatoes, halved lengthways

 

1 bunch flat-leaf parsley, leaves roughly chopped

 

2 large lemons

 

Method

 

Combine cumin, pepper, 2 teaspoons paprika, half the garlic and salt on a large plate. Press cutlets into spice mixture to coat.

 

Heat 2 tablespoons oil in a frying pan over medium heat. Cook cutlets, in batches, for 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil.

 

Meanwhile, preheat oven to 180°C. Place bread on a baking tray and spray lightly with oil. Sprinkle with remaining 1 teaspoon paprika. Bake for 5 minutes or until crisp. Break bread into pieces.

 

Divide tomatoes between plates. Sprinkle with remaining garlic. Top with parsley and bread pieces. Juice 1 lemon and cut remaining lemon into wedges. Whisk together 1/4 cup lemon juice, remaining 2 tablespoons oil and salt and pepper. Drizzle over salad. Toss to combine. Serve cutlets with salad and lemon wedges.

 

 

 

SPICY BEEF KEBABS

 

400g lean minced beef

 

1 tablespoon chopped fresh mint

 

1 tablespoon chopped fresh coriander

 

1 small fresh red chilli, seeded, finely chopped

 

2 tablespoons packaged breadcrumbs

 

1 teaspoon Moroccan seasoning
salt and pepper to taste

 

cooking oil spry

 

MINT YOGHURT SAUCE

 

1 x 200g carton no fat plain yoghurt

 

1 tablespoon chopped fresh mint

 

1 clove garlic, crushed

 

1. Mint Yoghurt Sauce. Combine yoghurt, mint and garlic in a small bowl.

 

2. Place mince, herbs, chilli, breadcrumbs and seasonings in a large bowl. Using your hand; mix well. Carefully mould 2 tablespoons of mixture onto one end of 8 skewers. Place skewers onto a tray; refrigerate 30 minutes.

 

3. Spray kebabs with cooking oil; cook in a heated, large non-stick pan, turning frequently, until browned and cooked through.

 

4. Serve kebabs with Mint Yoghurt Sauce.

 

Serves 4                            1 serve = 1 protein

 

 

 

STEAK WITH MEXICAN SALSA

 

4 x 125g sirloin steaks, trimmed                     1 teaspoon Cajun seasoning

 

MEXICAN SALSA

 

1 small red capsicum                                       1 x 125g can corn kernels, drained

 

125g can chick peas, drained                          2 tomatoes, seeded, finely chopped

 

1 teaspoon minced chillies                              ¼ cup chopped flat-leafed parsley

 

1 tablespoon red wine vinegar                        2 tablespoons oil

 

1. Rub both sides of steaks with seasoning.

 

2. Cook steaks on a heated grill pan, on both sides, until browned and cooked as desired. Remove from heat; stand, covered, for a few minutes.

 

3. Mexican Salsa. Combine all ingredients in a bowl; mix well.

 

4. Serve steaks with Salsa.

 

Serves 4                      1 serve = 1 protein

 

 

 

 

 

Steak and asparagus salad

 

Ingredients (serves 4)                       1 serve = 1 protein, 2 tsp oil

 

3 sirloin steaks

 

oil, for brushing

 

75g cherry tomatoes, halved

 

1 bunch asparagus, trimmed

 

100g baby spinach

 

Dressing

 

2 tablespoons oil

 

1 1/2 teaspoons dijon mustard

 

salt and cracked black pepper

 

Method

 

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

 

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

 

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

 

Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

 

 

 

 

 

Steaks with Port and Pears

 

425g pear halves in syrup                 1/3 cup port

 

1 clove garlic                           2 tsp chopped fresh chives

 

1 tsp grated lemon rind           4 beef eye fillet steaks

 

1 Tblsp oil                               1 small beef stock cube, crumbled

 

1/3 cup water                          2 tsp cornflour

 

2 tsp water, extra                    1 tblsp chopped fresh chives extra

 

 

 

Drain pears, reserve a cup syrup.  Combine syrup, port, garlic, chives and rind in bowl.  Add steaks, cover, refrigerate several hours or overnight.

 

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

 

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

 

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

 

Strain pan juices, return to pan, add blended cornflour and extra water.  Stir over heat until sauce boils and thickens.

 

Add 4 pear halves to pan, reserve remaining pear halves for another use.

 

Stir gently over heat until pear halves are warmed through.

 

Serve steaks with sauce and pears.  Sprinkle with extra chives.

 

 

 

Serves 4     

 

 

 

Steak and asparagus salad

 

Ingredients (serves 4)                       1 serve = 1 protein

 

3 sirloin steaks                                  oil, for brushing

 

75g cherry tomatoes, halved                       1 bunch asparagus, trimmed

 

100g baby spinach                 

 

Dressing

 

2 tablespoons oil                               1 1/2 teaspoons dijon mustard

 

salt and cracked black pepper                   

 

Method

 

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

 

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

 

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

 

Drain asparagus, toss with spinach and tomatoes, and divide between four

 

 

 

Summer Beef salad

 

Ingredients (serves 4)                                   1 serve = 1 protein, 2 tsp fat

 

2 rump steaks (500g total)

 

1 tbs olive oil

 

275g baby green beans, trimmed

 

100g mesclun (baby salad leaves)

 

4 spring onions, thinly sliced

 

Tarragon mustard vinaigrette

 

1 1/2 tbs Dijon mustard with tarragon (see note)

 

2 tbs white wine vinegar

 

1/4 cup (60ml) olive oil

 

Method

 

Season steaks on each side with salt and pepper. Heat oil in a large frypan and cook steaks for 3-4 minutes on each side over medium-high heat for medium-rare, or until cooked to your liking. Transfer to a plate, rest for 5 minutes, then thinly slice.

 

Meanwhile, blanch the beans in boiling salted water for 2 minutes or until bright green and tender. Drain, refresh in cold running water, then drain again.

 

For the tarragon mustard vinaigrette, whisk all ingredients in a small bowl and season to taste with sea salt and pepper.

 

Combine the blanched beans, mesclun, spring onion and steak in a large bowl, season to taste with sea salt and freshly ground black pepper. Divide salad among plates and drizzle with dressing.

 

Notes

 

From supermarkets and delis, or use regular Dijon mustard.

 

 

 

 

 

 

 

SWEET AND SOUR LAMB CUTLETS

 

1 teaspoon oil                                   1 large red onion, thickly sliced

 

1 medium red capsicum, chopped     1 carrot, thinly sliced

 

3 teaspoons cornflour                       1 tablespoon water

 

1 tablespoon malt vinegar                 1/4 cup tomato sauce

 

1 tablespoon brown sugar                1 cup pineapple juice

 

extra 1/3 cup water                                     8 lamb cutlets

 

1. Heat oil in a medium non-stick pan; add onion, capsicum and carrot. Cook, stirring, until vegetables are softened. Blend cornflour and water in a jug until smooth; stir in vinegar, sauces, sugar, juice and extra water until combined. Pour into pan with vegetable mixture; stir until boiling and thickened.

 

2. Cook lamb in heated, oiled grill pan until browned on both sides and cooked as desired.  Serve lamb with vegetable sauce.

 

SERVES 4                              1 serve = 1 protein

 

 

 

TANDOORI BEEF

 

4 x 100g lean sirloin steaks                   1/3 cup tandoori curry paste

 

¼ cup low-fat plain yoghurt                    salad to serve and fresh herbs to garnish

 

SAUCE

 

1 cup low-fat plain yoghurt                    1 clove garlic, crushed

 

1 Tblsp chopped fresh coriander leaves       1 tablespoon chopped fresh parsley

 

1 tablespoon lemon juice

 

1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.

 

2. SAUCE. Blend all ingredients until smooth.

 

3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.

 

4. Serve steaks with Sauce and salad; garnish with fresh herbs.

 

SERVES 4.                       1 serve = 1 protein

 

 

 

Thai Beef Salad

 

400g beef rump steak                                      ¼ cup lime juice

 

2 Tblsp shredded fresh mint leaves               150g spinach leaves

 

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

 

2 Tblsp fish sauce                                   1 Tblsp brown sugar

 

 

 

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

 

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

 

 

 

Serves 4             1 serve = 1 protein