mincerecipes
add combined stock and
tomato passata, and cook for
5 minutes or until liquid is
reduced by one-third and is
thickened. Remove from heat.
4 Spoon mixture into each
capsicum shell. Replace tops,
put in prepared dish, then bake
for 40 minutes or until skin is
blistered and tender.
5 Remove tops from
capsicums. Sprinkle over
parmesan, then parsley.
Replace tops and serve.
■ Per serve:
1326kl; protein
32g; total fat 15.5g (sat. fat 7g);
carbs 11g; sodium
709mg;
Gl estimate low
Yankee beef burgers
Preparation: 15 mins
Cooking time: 20 mins
Serves 8
1kg beef mince
1 large onion, finely diced
1 clove garlic, finely diced
1 tsp ground coriander
1 tsp ground allspice
1 tsp sea salt
Vx
tsp ground black pepper
2 Tbsp flat-leaf parsley,
finely chopped
2 Tbsp dill, finely chopped
2 Tbsp olive oil
8 soughdough rolls,
halved
Extra 2 Tbsp olive oil
8 Tbsp fruit chutney
Vx
iceberg lettuce, leaves
separated
1 large carrot, peeled,
grated
1 medium raw beetroot,
peeled, grated
2 Tbsp soft goat’s milk
feta, crumbled
1 Put beef, onion, garlic,
coriander, allspice, salt, pepper,
parsley and dill in a large
bowl and mix to combine.
Divide mixture into 8 even
pieces, then form each into a
ball. Put patties on a tray and
refrigerate until ready to cook.
2 Heat 1 Tbsp of the oil in
a large griddle pan over a
medium heat. Add 4 patties,
flattening slightly with a spatula,
and cook for 4 minutes on each
side or until cooked through.
Transfer to a plate. Repeat with
remaining oil and patties.
3 Preheat grill to medium.
Brush cut surface of roll
halves with extra oil, then grill,
cut-side up, for 3 minutes.
4 Spread chutney on 8 roll
halves. Top each with lettuce,
a patty, carrot and beetroot.
Sprinkle over feta. Replace
each roll top and serve.
■ Per serve:
2293kJ; protein
31g; total fat 25g (sat. fat 7.5g);
carbs 48g; sodium
1047mg;
Gl estimate low
R agu alia bolognese
Preparation time: 15 mins
Cooking time: 30 mins
Serves 8
2 Tbsp olive oil
2 large brown onions,
roughly chopped
2 cloves garlic, roughly
chopped
2 bay leaves
2 sprigs thyme
2 sprigs rosemary
2 stalks celery, finely
chopped
2 medium carrots, finely
chopped
2 Tbsp tomato paste
500g beef mince
250g pork mince
250g veal mince
500ml red wine
1 Tbsp beef stock powder
500g tomato passata
Sea salt and freshly ground
black pepper, to season
Cooked pasta, to serve
Shaved parmesan, to serve
1 Heat oil in a large heavy
based frying pan over a low
heat. Add onion and cook for
5 minutes or until soft and
turning golden. Add garlic and
cook, stirring, for 2 minutes.
Add herbs, celery, carrot and
tomato paste, and cook for
a further 3 minutes. Transfer
mixture to a medium bowl.
2 Add minces to pan and
cook, breaking up with a
wooden spoon, until browned.
Add vegetable mixture and
stir to combine. Gradually add
combined wine, stock and
passata. Season with salt and
pepper, and cook until sauce
is thick. Serve with pasta and
shaved parmesan.
■ Per serve:
1240kJ; protein
27g; total fat 15g (sat. fat 5g);
carbs 8g; sodium 842mg;
Gl estimate low
(does not include
'to serve' items)
Stuffed lem ongrass with
Asian salad
Preparation time: 20 mins
Cooking time: 10 mins
Serves 4
8 stalks lemongrass
350g pork mince
2 spring onions, finely sliced
1 clove garlic, finely diced
1 tsp peeled, grated
fresh ginger
1 tsp finely chopped fresh
coriander
Sea salt and freshly ground
black pepper, to season
750m l vegetable oil
2 free-range eggs,
beaten
Sweet chilli sauce,
to serve
1 lime, halved
Extra coriander leaves,
to serve
ASIAN SALAD
1 Tbsp sesame seeds
1 tsp honey
1 Tbsp soy sauce
2 Lebanese cucumbers,
peeled, finely sliced
8 baby carrots, peeled,
finely sliced
1 Using a paring knife and
starting 1 cm from base, make
6cm-long vertical cuts, 5mm
Tuscan stuffed capsicums
■ You can make the mince mixture several days ahead
and store it in the fridge or freeze for up to three months.
■ Use lamb, chicken or veal mince in place of the beef.
Yankee beef burgers
■ The burger mixture can be frozen for up to three
months. Just omit the parsley and
dill as these will oxidise and go
black. Add them when defrosted.
Ragu alia bolognese
■ If you prefer, you can
use just one or two
types of mince.
45
