SHEPHERD'S PIE

This recipe is actually quite simple to my Bolognese recipe, plus & minus a few ingredients and the pasta of course. The sliced potatoes on top are different from the traditional mashed potatoes, however I wanted to make the top layer fuss-free. You can add some cheese to the sliced potato and rosemary for some calcium. Shepherd’s pie is the ultimate meat dish for my husband and perfect for a winter's night.

INGREDIENTS

• 2 teaspoons extra virgin olive oil 
• 1 medium brown onion, finely chopped
• 2 garlic cloves, finely diced or minced
• 500g extra lean beef mince
• 4 small to medium tomatoes (around 500g), diced 
• 2 medium carrots, peeled & diced
• 4 tablespoons fresh or dried rosemary
• 1 tablespoon Worcestershire sauce
• 500ml (2 cups) salt-reduced beef stock
• ground black pepper
• 1 cup peas, fresh or thawed if frozen
• 2 large or 5 small Sebago potatoes (around 500g), peeled & sliced
• 40g reduced-fat grated cheese

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Lightly grease a deep ovenproof pan or casserole dish with 1 teaspoon olive oil. 

2. Heat a large, deep frying pan over medium heat, adding the remaining teaspoon of oil and swirling to coat the pan. Add the onion and garlic and cook, stirring, for 2 minutes or until the onion is starting to soften. Add the beef mince and cook, breaking apart the lumps with a metal spoon, for around 5 minutes or until all mince is browned. Add the tomatoes, carrots, 2 tablespoons of rosemary, Worcestershire sauce, beef stock and a generous pinch of pepper and stir well. Bring to the boil, then simmer, covered, for 10 minutes. Remove the lid, add the peas and simmer, covered for another 10 minutes. Remove from heat. 

3. Meanwhile, place the potato slices on a large plate and cover with glad wrap. Place in the microwave on high for 5 minutes. Remove from the microwave. (If you do not have a microwave or do not want to use on, steam the potatoes in a boiling saucepan of water for just a couple of minutes as you want the potato to be just warmed up, not mushy). 

4. Once step 2 has been completed pour the beef and vegetable mixture into the prepared ovenproof pan and top with the sliced potatoes. Sprinkle 2 tablespoons of rosemary and the grated cheese (if using) on top of the sliced potatoes. Cook for 50 minutes in the oven or until potatoes are slightly golden brown. Remove from heat and serve warm. 

Serves / 4 

Total Preparation time / around 20 minutes 

Total Cooking time / 1 hour 25 minutes 

x Emily 

ASIAN BEEF PATTIES / NAKED BURGERS

These Asian beef patties are a favourite of mine to make, as they are light, filling and delicious. I call them 'naked burgers' as you can eat them (and should eat them for dinner) without any bread; instead they can be eaten 'naked' as they are or wrapped in lettuce leaves. Make sure you consume a vegetable side when eating these as they are low in veges. 

INGREDIENTS

• 500g lean minced beef
• 1/2 - 1 teaspoon dried chilli flakes
• 1 teaspoon fish sauce 
• 1 tablespoon oyster sauce 
• 1 tablespoon soy sauce
• 1 egg, preferably free-range 
• 2 tablespoons shallots finely chopped
• Optional - 2 tablespoons fresh coriander, finely chopped
• 1/2 a small red capsicum, finely chopped
• 1 teaspoon olive oil 
• Optional - Lettuce leaves (to wrap the patties in)

COOKING 

1. Combine beef, chilli, fish sauce, oyster sauce, soy sauce, egg, shallots, coriander (if using), capsicum and a pinch of ground black pepper in a large bowl. Using your hands, mould the mixture into four even-sized patties. Place on a large plate, cover with plastic wrap and place in the fridge for 15 minutes. 

2. When the 15 minutes is up, heat a large frying pan over medium heat and add the oil, swirling to coat the pan. Place patties in the pan and cook for 3 minutes on each side, covered. Check if the patties are cooked by cutting a patty in half and seeing if any red flesh remains; if it does, continue cooking. 

3. Serve warm with a vegetable side, such as a salad, steamed corn or sweet potato fries. 

Serves / 4 accompanied by a side 

Total Preparation time / 30 minutes (including 15 minutes in the fridge)

Total Cooking time / under 10 minutes 

x Emily 

VERSATILE VEGGIES, BEANS & BEEF

I initially made this meal for State of Origin night a few years ago and I've made it several times since. My mother makes a similar recipe for me often when I come to hers for lunch, except that she uses more vegetables and the vegetables & mince become a delicious sauce for corn chips. You could also eat it plain as it is very filling or spooned on top of a small bed of brown rice. 

INGREDIENTS

• 1 tablespoon rice bran oil 
• 1 large garlic clove, finely chopped or crushed 
• 500g extra lean beef mince
• 1 medium sweet potato, roughly grated
• 2 medium zucchinis, roughly grated
• 1 large carrot, roughly grated
• 2 large tomatoes (400g), diced 
• 2 tablespoons gluten-free Worcester sauce 
• 1 x 400g tin red kidney beans, rinsed & drained 
• Optional - a few tablespoons of roughly chopped basil, plus extra to garnish 

COOKING 

1. Heat a large deep frying pan over medium-high heat and add oil, swirling to coat the pan. Add garlic and cook for 1-2 minutes or until soft. Add mince and cook for 5 minutes or until the beef has browned, mashing up any lumps of meat that may appear. 

2. Add sweet potato, zucchini and carrot and stir to combine with the cooked mince for 1 minute. Add diced tomatoes, Worcester sauce and 2 cups (500ml) of water and stir well for another minute. Raise the heat to high, covering the pan and bringing it to the boil. When boiled, reduce to a simmer and cover for around 10-12 minutes or until almost no liquid remains. At this point add the red kidney beans, basil (if using) and a generous pinch of ground black pepper and stir into the beef. Continue to cook until the beans are warm. Remove from heat and serve warm, with corn chips, brown rice or on its own. 

Serves / 4 without rice or corn chips/ 6 with accompaniments 

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes 

x Emily 

MINCE, BASIL & RED KIDNEY BEANS

This is what I would call a classic Chris meal (my fiancee) as it contains only two major ingredients: meat and vegetables. Not a fan of lamb myself (I personally do not like the taste) I prefer this simple, low carb dinner with beef however after grabbing lamb mince by accident the other day I had no choice but to cook with it. Chris informed me that lamb works just as well in this recipe. I love the colours of this dish; the bright orange of the carrot, the deep purple of the kidney beans, the vibrant red of the tomatoes and the striking green of the basil. 

The secret ingredient here is smoked ground paprika- you must add it! It gives the dish a woody yet mildly spicy aroma. 

INGREDIENTS

• 1 x 400g tin red kidney beans, rinsed and drained well
• 1 large carrot, roughly chopped
• 2 medium tomatoes, roughly diced
• 1 medium red capsicum, finely chopped
• 1 garlic clove, finely diced
• 1 teaspoon rice bran oil 
• 500g extra lean beef / lamb mince
• 2 teaspoons smoked ground paprika 
• 2 tablespoons finely chopped fresh basil, plus extra to serve 

COOKING 

1. Heat olive oil in a large frying pan over medium heat and swirl to coat well. Add garlic and stir for 1 minute or until garlic is soft. Add mince, smoked paprika and 2 tablespoons chopped basil and stir continuously until the beef has browned and no meat lumps remain. 

2. Add carrot and capsicum and stir to combine, then cover for 3 minutes to cook. Remove from heat and place in a large serving bowl. Add red kidney beans and tomato and toss to combine. Top with basil leaves, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 
Total Cooking time / 12 minutes 

x Emily 

CHILLI BEEF & BEAN BOWL

This was pure heaven for my very hungover fiancé on Sunday night. He looked terminally ill when he arrived home from an epic Saturday day & night bachelor party  and I knew that a Kale & Quinoa salad, however hearty it may have been, would not cut it for this boy. He needed meat and lots of it. Hence Chilli Beef & Bean Bowls was on the menu for Sunday night and Monday night, as I chose to make 4 servings. The amount of rice per serve is small and did shock me at first, however as this is based on a Michelle Bridges recipe calories must be counted and the sizeable amount of beef mince, tomatoes and beans does not leave much room for starchy carbs. I suggest you use brown rice over white, as brown rice fills you for longer. Don’t be tempted to rack up more calories by adding a dollop of sour cream or cheese on top of this bowl, as there is flavour enough without adding in dairy.

Ingredients

• 2.5g rice bran oil / olive oil (1/2 teaspoon)
• 3 garlic cloves (9g), finely chopped or crushed
• 1 medium red capsicum (200g), finely chopped
• 400g lean beef mince
• 2 tablespoons taco seasoning (20g)
• 2 x 400g can diced tomatoes 
• 1 x 400g tin red kidney beans, rinsed & drained
• 1 x 400g four bean mix, rinsed & drained
• 1/4 cup brown rice
• 2 tablespoons fresh basil or coriander leaves, finely chopped
• 1 cup of fresh lettuce (iceberg, cos, butter), washed, drained & roughly chopped
• 1 lime, cut into 4 wedges

Cooking 

1. Bring a small saucepan of rice and 1 cup of water to the boil with a pinch of sea salt. Once boiled reduce to a simmer and cook until all the water is absorbed and the rice is soft. Set aside. 

2.  Meanwhile, heat a large saucepan over medium heat and add the oil. Add the garlic and capsicum to the pan and cook, stirring often for 2-3 minutes, until the capsicum is just becoming soft. Be careful not to overcook the garlic and burn it. 

3. Increase the heat to high and add the mince and taco seasoning. Cook, breaking up the lumps in the mince with a strong large spoon, for 4-5 minutes or until the beef is brown. Add the tomatoes and 1 cup (250ml) of water, then cover and bring to the boil. Once boiled reduce the heat to medium-low and simmer for 10 minutes. 

4. After 10 minutes, remove the lid, add the beans to the pan and cook for another 5 minutes or until the tomato sauce has reduced (thickened) slightly. 

5. Divide the cooked rice into 4 bowls, then add the chilli beef & beans. Place 1 lime wedge, the chopped lettuce and the basil on top of each chilli bowl. Serve warm. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 25 minutes 

Calories / approx. 570 per serve / recipe makes 4 serves 

x Emily 

CHILLI CON CARNE

Whenever possible I like to cut complex carbs, such as rice, out of my lunches and dinners. Don't get me wrong, I do enjoy carbs like pasta and rice, but I know they are not great for my stomach and my health. So I like to make filling meals that do not need these carbs, such as this chilli con carne. For those that like it hot, add 1 teaspoon or more ground chilli. You can use whatever spices you have on hand; for example if you do not have ground cumin or coriander add some ground black pepper and more smoked paprika. For those vegetarians out there, replace the meat with more legumes or perhaps more vegetables such as carrot and potato. 

INGREDIENTS

• 1 teaspoon rice bran oil
• 1 large garlic clove, finely chopped or crushed 
• 500g lean beef mince
• 1 teaspoon ground cumin
• 2 teaspoons ground coriander
• 1/2 - 1 teaspoon ground chilli 
• 1 teaspoon smoked paprika
• 600-650g fresh tomatoes, roughly chopped 
• 1 red capsicum (150g), chopped finely
• 2 tablespoons tomato paste
• 1 x 400g tin red kidney beans, rinsed and drained 
• Optional- fresh coriander and /or lime wedges, to serve  

COOKING 

1. Heat oil in large frying pan or saucepan over medium-high heat. Cook garlic for 1 minute. Add mince and all 4 spices and stir constantly until beef is brown. Make sure to break up any lumps of mince with a spoon. 

3. Add tomatoes, capsicum, tomato paste and 1 cup of water to the pan and stir, bringing to the boil. Reduce the heat and simmer, covered, for 10 minutes. After this time, remove the lid and simmer for a further 15 minutes or until the chilli con carne has almost thickened. Add red kidney beans and stir to combine. Remove from heat. 

4. Serve chilli con carne with coriander leaves sprinkled on top and lime wedges, if desired. 

Serves / 4 
Total Preparation time / 10 minutes 
Total Cooking time / maximum 30 minutes 

x Emily