Speedy lamb biryani

Serves 4 : Very easy : Quick

Ingredients
400gm lean lamb steaks, cut into bite sized pieces
2 Tblsp Patak’s Korma curry paste
½ yellow pepper, sliced
½ green pepper, sliced
200gm rice
40 gm seedless raisins
500ml lamb stock
200gm chopped fresh spinach

Method
Spray a pan with non-stick cooking spray.
Brown the lamb pieces.
Stir through the korma paste.
Add the peppers, rice and raisins and stir well.
Pour in the lamb stock and bring to a boil.
Reduce heat, cover the pan with a lid and simmer for 20 minutes.
(Check there is enough moisture in the pan after 15 minutes – add a little water if it seems a bit dry.)

Pile the chopped spinach into the pan.
Cover again, and continue to simmer until the spinach wilts.

Fold the wilted spinach into the biryani and serve.

Spaghetti Lazio

Serves 4 : Very easy : Quick
Ingredients
240gm spaghetti

6 rashers lean bacon, snipped into matchsticks
1 x ±400gm braai relish
1-2 chillies, finely chopped

4 Tblsp chopped parsley
4 Tblsp grated parmesan

Method
Cook the spaghetti according to the packet directions.
Drain and keep warm.

Spray a saucepan with non-stick cooking spray.
Dry fry the bacon and chillies for 3 minutes.
Add the braai relish.
Allow to simmer for 5 minutes.

Serve the sauce over the pasta.
Garnish with parmesan and parsley.

‘Braai relish’ is a uniquely South African product. It is basically chopped tomatoes and onions with some added herbs. If you can’t find it anywhere, use chopped tomatoes and onions and add a level tsp each of dried oregano and dried basil.

Curried pork

Serves 4 : Very easy : Quick

Ingredients
240gm rice

300gms lean pork strips
1 onion, chopped
1 Tblsp red Thai curry paste
1 garlic clove, crushed
1 tsp grated root ginger
8 pickled garlic cloves, sliced
1 cup fat free milk
1 Tblsp lemon juice
1 tsp ground turmeric
2 Tblsp fish sauce

Method
Put the rice on to cook in lightly salted boiling water.
Drain and keep warm.

Spray a large pan or wok with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the curry paste, crushed garlic and ginger and fry 2 minutes.

Toss in the pork strips and stir fry for 3 minutes.
Now add the milk and stir well.
Cook for another 5 minutes until the pork is cooked through.

Add the fish sauce and turmeric, then the lemon juice and pickled garlic.
Stir well to combine.
Allow to heat through.

Serve the curry with rice and garnish with strips of lemon and lime rind and sliced spring onion.

If you haven’t got fish sauce, use 1 finely chopped anchovy instead.
Pickled garlic has a far less intense flavour than fresh garlic – don’t be afraid to use all 8 cloves.

Spaghetti Stretch

Serves 4 : Very easy : Quick
Ingredients
240gm spaghetti

1 large onion, chopped
300gm extra lean beef mince
50gm red lentils
2 large carrots, grated
1 cup (250ml) beef stock
1 x ±400gm chopped tomatoes
1 tsp dried mixed herbs
1 tsp dried oregano

2 Tblsp fresh chopped parsley

Method
Put the spaghetti on to cook in lightly salted boiling water.
When al dente, drain and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the beef to the pan and stir-fry until the meat is sealed.

Now add the lentils, grated carrot, tinned tomatoes, stock and herbs.
Stir well to combine.
Simmer, covered, for 20 minutes, stirring every 5 minutes or so.

Serve the mince spooned over the spaghetti.
Garnish with the chopped parsley.
Serve a green salad on the side, if desired.

Adding lentils and carrots stretches the meat, and helps thicken the sauce. They also increase the fibre content.

Ragout of pork

Serves 4 : Very easy : Quick

Ingredients
240gm rice
1 tsp turmeric
400gm lean pork strips
1 large onion, thinly sliced
½ tsp ground cinnamon
2 tsp ground cumin
2 large carrots, sliced diagonally
4 parsnips, sliced diagonally
2 cups broccoli florets
450ml chicken stock
100gm raisins
2 Tblsp tomato puree
1 Tblsp chopped coriander

Method
Put the rice on to cook in lightly salted boiling water to which you have added the turmeric.
Drain when cooked and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the pork strips, and stir fry until sealed.
Sprinkle over the cumin and cinnamon, and fry 2 minutes more.

Tip in the remaining ingredients and bring to a simmer.
Continue cooking for 30 minutes, or until pork is cooked and vegetables are tender.

Mould the rice in 4 small ramekin dishes and turn out onto dinner plates.
Serve the ragout beside the rice.

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.