Low-Fat Moussaka
Total Servings: 4
Total Calories per serving: 289cal
Preparation Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
INGREDIENTS
- 200g frozen peppers, sliced
- 3 crushed garlic cloves
- 200g lean minced beef
- 100g red lentils
- 2 tsp dried oregano, plus extra for sprinkling
- 500ml carton passata
- 1 aubergine, sliced into 1.5cm rounds
- 4 tomatoes, cut into 1cm rounds
- 2 tsp olive oil
- 25g parmesan, finely grated
- 170g low-fat Greek yogurt
- freshly grated nutmeg
INSTRUCTION
1. Cook the peppers in a pan for 5 minutes or until the water stops clinging to them. Add garlic and heat for a further minute before adding beef. Prepare till it is brown.
2. Add the lentils, half of the oregano, passata, and a splash of water to the pan. Cook for 17-20 mins or until the lentils are soft if necessary, add water. In the interim, preheat the grill to Medium. Arrange the eggplant and tomato slices on a non-stick baking sheet and coat them with oil.
3. Work in batches. Sprinkle with the remaining oregano and seasonings, then grill for 1-2 minutes per side until gently browned. Combine a portion of Parmesan with the yogurt and herbs. Distribute the meat mixture among four small ovenproof dishes and top with aubergine and tomato slices. Sprinkle additional oregano, Parmesan cheese, and nutmeg over the yogurt topping. Grill for 3-4 minutes until bubbling. Serve with salad, if desired.
Smoky Beef Stew
Total Servings: Makes 6
Total Calories per serving: 342cal
Preparation Time: 10 minutes
Cook Time: 3 hours
Total Time: 3 hours 10 minutes
INGREDIENTS
- 1kg stewing beef, cut into chunks
- 2 chopped onions
- 800g chopped tomatoes
- 2 tbsp red wine vinegar
- 2 tbsp caster sugar
- 400g can butter beans
- 2 tsp each of sweet paprika, ground cumin, and mild chili powder
INSTRUCTION
1. Set the oven to 160C/140C fan/gas 3. Mix beef, onions, tomatoes, spices, vinegar, and sugar in a casserole dish. Cover then bake for 2 ½ hrs.
2. Mix in the beans and bake for another 30 minutes, with the lid off if the casserole is too wet or on if it has a good consistency until the beef is tender. When it’s cool, divide it into 6–8 pieces and put them in small food bags or plastic containers.
3. Defrost it in the microwave or the fridge overnight, then heat it in the morning and put it in a thermos or the microwave at lunchtime.
Minced Beef Cobbler
Total Servings: 4
Total Calories per serving: 349cal
Preparation Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
INGREDIENTS
- 500g lean beef mince
- 1 chopped onion
- 2 tbsp plain flour
- 500ml beef stock
- Few shakes of Worcestershire sauce
- 140g self-rising flour
- 140g baby chestnut mushroom, halved
- 1 tbsp chopped thyme
- 4 tbsp low-fat natural yogurt
- 140g frozen peas
INSTRUCTION
1. Set the oven to 180C/160C. Dry the ground beef and onion over high heat in a large non-stick frying pan. Until the meat is well-browned, stir it often to break it up. Next, add the stock, Worcestershire sauce, mushrooms, and plain flour. Bring to a slow boil and cook for 10 minutes on low heat.
2. Mix the self-rising flour and thyme in a bowl to make the cobbles. Add the yogurt and enough cold water to make a dough that looks like scones. Roll the dough on the lightly floured surface to about 1.5 cm thick and use a cookie cutter to cut out 12 (5cm in diameter) rounds.
3. Mix the peas into the meat mixture, then put the whole thing in a baking dish. Place the cobbles in a random pattern on top of the mince, and bake for 20-25 minutes, or until the cobbles have risen and turned golden brown. Horseradish sauce goes well with this.
Quick Beef & Broccoli One-Pot
Total Servings: 4
Total Calories per serving: 269cal
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 1 tbsp oil
- 50g of unsalted cashews
- 400g of sliced beef steak for frying
- 1 large head split into florets of broccoli
- 4 celery sticks, cut
- 150ml beef stock (from a cube is fine)
- 2 teaspoons of horseradish sauce
- 2 tbsp low-fat fromage frais
INSTRUCTION
1. In a frying pan, heat the oil. Add the nuts and toss them for a few seconds until they get a little toasty.
2. Set it aside. Put a lot of pepper on the steak strips and stir-fry them for 1-2 minutes over high heat to brown them. Put the nuts to the side. Put the broccoli and celery in the pan and stirfry for 2 minutes. Pour the stock on top, cover it, and let it cook for two minutes.
3. Mix the horseradish and fromage frais while you do this. Return the steak to the pan and toss it with the vegetables. Sprinkle the nuts on top and serve with the creamy horseradish. The mashed potatoes go well with it.