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Saturday, 20 December 2014
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15

Week eight recipes

 

Lasagna

Serves: 10

 

 

Stats:

 

Energy: 248cals

Protein: 28g

Fat: 7g

Sat fat: 4g

Carbohydrate: 16g

 

Ingredients:

 

500g lean mince (beef, trim pork, chicken)

1 eggplant, peeled, seeded and chopped

1 tin chopped tomatoes

1 onion peeled, and finely chopped

1 cup mozzarella or edam

½ cup parmesan

3 egg whites

250g low fat ricotta or lite cottage cheese

1 cup water

2 beef stock cubes

1 cup trim milk

1 pkt fresh lasagna

Method:

 

Spray a pan with oil, add the onion and cook until soft.  Add the eggplant and 1 cup of water and beef cubes.  Bring to boil and simmer gently covered.

Whisk together the egg whites and ricotta/cottage cheese.  Add milk and cheese – reserve enough to sprinkle on top of lasagna.

Brown the mince in a non-stick pan.

Remove lid from veggies and reduce the liquid.

Then mash or puree the mixture, add tinned tomatoes and browned mince.

Place lasagna in a large dish and pour over boiling water, allow to stand for 2 minutes.

Spread a spoonful of the mince mixture in the bottom of a large oven proof dish.

Drain the lasagna and pat dry with kitchen paper.

Add a sheet of lasagna to the dish then another layer of mince followed by the cheese sauce.  Continue layering, finishing with a layer of white sauce.

Top with remaining cheese and bake at 180.C for 40 mins or until the top has browned.

 

Lentil Cottage Pie

Serves: 4

 

Stats:

 

Per serve – 331 Calories, 14g Protein, 59g Carb (kumara), 6g Fat.

 

Ingredients:

 

500g Kumara, 100ml calci-trim milk, 4 spring onions, 100g green lentils,1 Tbsp. olive oil, 1 large onion, 2 red capsicum, 2 cups sliced courgettes, 300g eggplant, 2 cloves garlic – crushed, 440g tin tomatoes.

 

Method:

 

Boil or microwave kumara until tender.  Mash with milk and spring onion until smooth.

Meanwhile, cook lentils in small saucepan of boiling water until just tender; drain, rinse, drain.

Preheat oven to 200.C/180.C fan forced.

Heat oil in medium saucepan; cook brown onion, capsicum, courgettes, eggplant and garlic, stirring until vegetables soften.

Add lentils and un-drained tomatoes.

Bring to boil.

Reduce heat; simmer for 10 mins or until thickened.

Spoon mixture into 2.5litre baking dish; spread with kumara.

Bake, uncovered in oven about 30 minutes or until browns lightly.

 

Meatloaf
 
Great Family Meal
Serves:
Make 12 Slices – 77g per slice
Stats:
Energy 80 Cals, Protein 10.4g, Fat 2.3g, Sat Fat 0.6g, Sugars 1.1g. – Per Slice
 
Ingredients:
500g Lean Mince
1 Carrot
1 Zucchini
1 Egg
1 Cup Rolled Oats
90g Pasta Tomato Sauce
1tsp Cracked Pepper
Parsley to garnish
1 Onion
 
Method:
Pre-heat oven to 180.C.
Place mince into bowl and break up.  Add grated carrot, grated zucchini, chopped onion and mix through.
Add oats, salt and pepper, then add pasta sauce and egg.  Mix into the meat mixture binding everything together.
Lightly spray a loaf dish with a vegetable spray and place the mixture into it.  
Compress the mixture well and place into the oven.  
Cook for 45 mins or until brown and firm.
When cooked, drain the excess fluid and let it stand for 10 mins before slicing.
Garnish with parsley and serve with large garden salad.
 

 

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