Beef and Bean Bake
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
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.
Tarragon Lamb Chops
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
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.
Peanut Butter Pork
1 Serve = ½ CC + 1½ Protein + 2½ Fat
Good Choice Recipe
Prep: 10 min
Cook: 20 min
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.
Squash and Sweet
1 serve = 1 ½ Protein + 1 Veg + 1 CC
Best Choice Recipe
Cook time: 25 min
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.