Meat
Garlic Roasted Lamb
Serves 6
1 Serve = 2 CC + 2 Protein + 1 Fat
Best Choice Recipe
Prep: 20 min
Cook: 1 hour 50 minutes
1kg leg of lamb
Salt and pepper to taste
8 cloves garlic, sliced in half lengthwise
10ml (2 tsp) dried rosemary
30ml (2 tbsp) olive oil
480g sweet potatoes, peeled and cut into 1 inch cubes 600g parsnips, cut into 1 inch pieces
Preheat the oven to 160°C (325°F; Gas Mark 3). With a sharp knife, trim all the fat and any cartilage from the lamb. Season the meat with salt and pepper. With a small knife, make slits about 1 inch deep all over the leg of lamb. Using most of the garlic and all the rosemary, push a garlic or a few rosemary, push a garlic leaves into each of the slits. In a large roasting pan, combine oil with sweet potatoes, parsnips, and remaining garlic to coat.
Move the vegetables to the side of the pan and place the lamb in the centre. Roast the lamb and vegetable for 1- 2 hours or until a thermometer inserted into the centre of the meat reads 84°C (160°F – for medium rare). Turn the vegetables occasionally so that they cook evenly. Remove pan from oven. Transfer the vegetables to a serving dish and keep them warm. Transfer the lamb to a carving platter, cover with foil and let stand for 5 minutes. Slice the roast lamb and serve with the vegetables.
Ready in
130 min
Spicy Beef Wraps
Serves 8
1 Serve = 2 CC + ½ Veg + 1 Protein + ½ Fat Serves 4 Good Choice Recipe
Prep: 10 min
Cook: 5 min
8 Weigh-Less Wraps
10ml Weigh-Less Extra Virgin Olive Oil
125g fat-free smooth cottage cheese
210g sliced beef rump
½ tsp Cajun spice
¼ tsp paprika
100g tomato
50g cucumber
50g carrot
10ml lemon juice
Grate the carrots and cucumber and mix with the diced tomato, season and set aside. Mix together the cottage cheese, Cajun spice, paprika and lemon juice. Heat the olive oil in a large non-stick pan and fry the beef strips until golden and cooked through. Place the wraps on a flat working surface, top with the veg mixture, a few strips of fried beef and a spoonful of the avo mash. Roll closed, secure with a toothpick and serve.
Ready in
15 min
Leg of lamb on the braai
Serves 8
1 Serve = 2 Protein + ½ Fat
Best Choice Recipe
Prep: 15 minutes
Cook: 90 minutes
1kg leg of Lamb
8 garlic cloves
20ml Weigh-Less Extra Virgin Olive Oil
1 sprigs rosemary
salt and pepper
Trim all visible fat from the Lamb. Using a sharp knife, make slits in the Lamb and stuff with sliced garlic cloves and rosemary sprigs. Rub in olive oil and season with salt and pepper. Place in a flat bottomed cast iron pot, replace lid and place on braai grid. Cook for 1 ½ hours until juices run clear. Check every 15 minutes if the meat is burning. If it begins to burn at base turn and add 50ml of beef stock.
Ready in
105 min
Beef and Bean Bake
Serves: 4
Better Choice recipe
1 serve = 3 Protein + 1 ½ CC + ½ Veg
Prep: 25 min
Cook: under 3 hours
630g lean stewing beef, all visible fat removed, cubed
2 large onions, peeled and roughly chopped
2 carrots, peeled and roughly chopped
1 level tbsp plain flour
Salt and freshly ground black pepper
300ml boiling hot beef stock
2 tsp Worcestershire sauce
400g can baked beans
2 bay leaves
600g potatoes, peeled and thickly sliced
Method
Preheat the oven to 180°C/160°C Fan/Gas 4.
Place the beef, onions, carrots and flour in a baking dish, season and toss to mix well.
Pour in the boiling hot stock then add the Worcestershire sauce, baked beans and bay leaves. Stir to mix well and arrange the sliced potatoes on top of the meat mixture.4. Cover with foil then place in the oven for 2 ½ - 3 hours or until the potatoes are cooked and tender.
Remove the foil, then turn the oven up to brown the potatoes, or finish under the grill for 5 - 8 minutes until brown.
Ready in
205 min
Tarragon Lamb Chops
Serves 4
1 Serve = 1 ½ Protein + ½ Veg
Good Choice Recipe
Prep: 15 min
Cook: 45 min
470g lamb chops (raw weight)
15ml (1 tbsp.) dried tarragon
40ml (2 ½ tbsp.) oil
200g onion sliced
5 clove
250ml Namaqua Extra Crispy Dry White Wine
salt and black pepper
3 cloves garlic, chopped
Slit the chops and insert the garlic into the slits.
Season with tarragon and sprinkle onion and clover over chops and leave to marinate for an hour. Season with salt and black pepper. Place the lamb (reserve
marinade for basting) on a greased oven tray and grill in a preheated oven at 180°C (350°F, Gas Mark 4) for 30 minutes. Baste occasionally with marinade.
Serve with roasted potatoes and steamed
vegetables from daily allowance.
*Allowing 30% for bone and removal of fat.
Ready in
60 min
Peanut Butter Pork
1 Serve = ½ CC + 1½ Protein + 2½ Fat
Serves 4
Good Choice Recipe
Prep: 10 min
Cook: 20 min
40g flour
salt and freshly ground black pepper
480g pork fillet, cut into medallions
1 onion diced
15 ml olive oil
75ml peanut butter
375 ml chicken stock
15ml soy sauce
Peanuts to garnish (from daily allowance)
Season the flour with salt and pepper.Dust the pork fillet medallions with the seasoned flour. Sauté the onion in the olive oil until tender, then add the pork fillet and brown.Mix the peanut butter with the stock and soy sauce, and stir into the pork. Cover and simmer for 20 minutes. Serve with vegetables or carbs from your daily allowance.
Ready in
30 min
Squash and Sweet
Potato Stew
Ready in
30 min
Serves: 4
1 serve = 1 ½ Protein + 1 Veg + 1 CC
Best Choice Recipe
Cook time: 25 min
10ml Weigh-Less Extra Virgin Olive Oil
12 lean bacon rashers, all visible fat removed and roughly chopped
1 onion, roughly chopped
400g butternut, peeled and cubed
320g sweet potato, peeled and cubed
2 garlic cloves, crushed
400g can chopped tomatoes
1 tsp dried rosemary
1 tsp dried parsley
4 tbsp tomato purée
300ml boiling vegetable stock
200g trimmed green beans
Coat a large saucepan with 10ml Weigh-Less Extra Virgin Olive Oil and place over a high heat. Add the bacon, onion, squash, sweet potato and garlic and stir-fry for 1-2 minutes, then add the chopped tomatoes, dried herbs, tomato purée and stock.
Bring to the boil, cover and cook over a medium heat for 8-10 minutes. Stir in the green beans and cook for a further 8 minutes or until piping hot.
Remove from the heat and ladle into warmed bowls to serve.
Tip: You can buy packs of prepared squash and sweet potato in some supermarkets. Any leftover stew can be made into a delicious soup by whizzing it in a blender with some more stock.