Recipes

Beef and Vegetable Lasagne

| Print |
PDF 

Main Course
Serves 6

Ingredients:

  • 2 Tbsp oil
  • 1 onion, diced
  • 400 g extra lean minced beef
  • 1 salt-reduced beef stock cube and 2 cups water
  • 1 capsicum, diced
  • 2 Tbsp tomato paste
  • 2 eggs, slightly beaten
  • ½ cabbage
  • ½ bunch spinach
  • 8 zucchini, sliced
  • 1 cup unsweetened tomato juice
  • 100 g parmesan  
Directions:
  1. Put the crumbled mince in a large saucepan of cold water and bring to the boil until mince is cooked. Drain well.
  2. In a large frying pan, heat oil and brown the onion, then add mince.
  3. Combine the stock cube and water; add it to pan along with capsicum, tomato paste and eggs. Simmer for 15 minutes and allow to cool slightly.
  4. Meanwhile, prepare vegetables. Cut core from cabbage, pour boiling water over leaves and let stand for 10 mins. Separate leaves gently.
  5. Remove stalks from spinach. In a square or rectangular casserole, place one layer of cabbage over the base then proceed with one layer each of mince, zucchini and spinach, finishing with another layer of mince. Top with remaining cabbage. Pour tomato juice over top and sprinkle with parmesan. Bake in 150C oven for 30-40 mins or until cooked. Serve with steamed vegetables.

Butter Chicken

| Print |
PDF 

Main Course
Serves 6

1 protein | 1/2 dairy protein | 1 vegetable | 1 fat

Ingredients:

  • 1 Tbsp canola oil
  • 2 medium onions, finely diced
  • 3 large cloves garlic, finely chopped
  • 1 Tbsp grated ginger
  • 1 Tbsp mild curry powder
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 750 g chicken tenderloins
  • 2 x 400 g cans diced tomatoes
  • 1 cup Light and Creamy evaporated milk
  • 2 Tbsp tomato paste
  • 1 Tbsp garam masala
  • 1/2 cup plain low-fat yoghurt
  • 1 Tbsp sugar substitute
Directions:
  1. Heat the oil in a large fry pan, add onion and garlic and cook, stirring frequently, until onion is translucent. Add the ginger, curry powder, cumin and coriander and cook for 1 min, stirring constantly.
  2. Cut the tenderloins in half and stir them into the onion mixture over moderate heat until well coated. Place the contents of the pan into a slow cooker or crock pot, then stir in the tomatoes, evaporated milk, tomato paste and garam masala. Cover and cook on low for 6 - 8 hours.
  3. Stir in the yoghurt and sugar substitute and cook on low for 15 minutes (any longer and the yoghurt may separate).
  4. Serve with rice (if on plan) and steamed vegetables, or a tomato and cucumber salad.

Note: Sauce may be thickened by mixing 1 Tbsp cornflour with a little cold water to make a paste, then adding some of the sauce to the paste and mixing well. This can then be added to the Butter Chicken along with the tomato paste but before the garam masala.
franchisead
tas10ad
8_minute