Beef casserole with mash

Serves 4 : Very easy : 2hrs (less in a pressure cooker)

Ingredients
450gm stewing steak, cubed
1 onion, sliced
1 leek, sliced
2 carrots, julienne
2 parsnips, julienne
100gm button mushrooms, chopped
3 cups water + 1 Tblsp beef stock powder
2 tsp dried thyme
½ glass red wine (optional)
1 – 2 Tblsp corn flour

300gm potatoes
200gm butternut

Method
Spray a large saucepan (or pressure cooker) with non-stick cooking spray.
Brown the steak cubes all over.
Add the onion and leek and cook until they start to soften.

Now add the carrots, parsnips and mushrooms, followed by the water, stock powder and thyme.

Cover and simmer for at least 90 minutes (45 mins in a pressure cooker).

Cut the potatoes and butternut into chunks and boil in lightly salted boiling water.
Drain and mash well.
Season to taste.

Mix the corn flour to a thin paste with the wine (or a little water).
Remove the lid from the casserole and thicken the gravy with the corn flour mixture.

Serve the casserole with the mash.

If you use a pressure cooker please, please make sure you release all the steam and pressure before attempting to open the pan. Alternatively, you could cook this all day in a slow-cooker.

Beef pittas

Serves 4 : Very easy : Quick

Ingredients
4 Tblsp natural fat free yoghurt
2 tsp grated ginger
2 tsp crushed garlic
2 Tblsp lemon juice

400gm lean beef strips
1 onion, chopped
½ cup of water
1 Tblsp beef stock powder

4 whole wheat pita pockets
Mixed lettuce leaves, to serve

Method
First make the dressing.
Mix together the yoghurt, ginger, garlic and lemon juice.
Set aside.

Spray a pan with non-stick cooking spray.
Dry fry the onions and beef strips until the onion begins to soften and the beef is sealed.
Add the water and stock powder and stir well.
Cover and simmer for 5 minutes.

Warm the pita breads and cut in half.
Serve the pitas along with the beef strips, with the dressing and lettuce on the side.

Stroganoff de luxe

Serves 4 : Very easy : Quick

Ingredients
240gm pappardelle
1 large onion, sliced
1 yellow bell pepper, sliced
2 sticks celery, sliced
300gm mushrooms, sliced
400gm beef strips
1 cup beef stock
1 Tblsp wholegrain mustard
1 Tblsp tomato paste
1 Tblsp corn flour slackened with a little water
½ glass dry red wine (optional)
½ cup fat free natural yoghurt
2 Tblsp fresh chopped parsley

Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.

Meanwhile, spray a deep frying pan with non-stick cooking spray and put on to heat.
Dry fry the onion and celery until they start to soften.
Add the beef strips and cook until the beef seals, stirring all the time.
Now add the bell pepper and mushrooms, followed by the stock and the wine.
Stir well and then cover the pan.
Simmer for 10 minutes.

Stir through the mustard, tomato paste and corn flour.
Allow the sauce to thicken, stirring continuously.
Remove the pan from the heat and stir in the yoghurt.

Share the pasta and stroganoff between four plates.
Sprinkle liberally with chopped parsley.

Serve with a crisp green salad.

Apple mint salad with lamb burgers

Serves 4 : Very easy : Quick

Ingredients
4 lean pure meat lamb burgers
500gms new potatoes
400gm bottled beetroot
200gm pack mixed lettuce

2 large green apples, chopped
60cm cucumber, chopped
2 stalks celery, sliced
Handful of fresh mint leaves, shredded
1 – 2 Tblsp lemon juice

Method
Cook the new potatoes in their skins – you can serve them hot or cold with this meal.

Combine the apple, cucumber, celery, mint and lemon juice.
Toss well to combine.
Set aside.

Spray a ridged pan with non-stick cooking spray.
Heat the pan.
Place the burgers in the pan and cook for about 3 minutes.
Turn burgers through 180º and cook a further 3 minutes.
Flip burgers over and cook another 3 minutes before turning 180º again to finish.
(Cooking time depends on whether the burgers you use are fresh or frozen, and how well-done you want them).

Arrange the apple salad, potatoes, leaves and beetroot on 4 dinner plates.
Serve one burger patty per person.