Category: Beef

Serves: 8 (280 calories per serve)
Serving as pictured – beans included in calorie count

Preparation Time: 15 minutes.

This meal is roasted but on the stove top not the oven. You may oven roast if you wish also.

INGREDIENTS
1kg lean Round steak – 1300 calories
100g green runner or French beans – 33 calories
1 medium red capsicum (120g – flesh) – 25 calories
2 carrots (200g) – 60 calories
1 stick celery – 5 calories
400g canned champions(small button mushrooms) -drained and cut if larger than 1cm – 100 calories
1/3 cup Shiraz Cabernet – 45 calories
1/3 cup Soy sauce – 80 calories
1/3 cup water

Meat Coating:
30g Organic brown rice flour (2tbsp) – 100 calories
3 tablespoons of dried chives – 3 calories
4 tbsp Savory Yeast Flakes – 39 calories
1 tsp Rosemary – 3 calories
Ground pepper – neg

Extra ingedients:
2 tablespoons Ketjap Manis – 60 calories
1 tablespoon unrefined (virgin pressed) coconut oil – 120 calories (optional)
Extra 800 grams green beans (100g per person) – 264 calories
Foil to cover oven tray – cooked on stove top.

METHOD

Cut steak into cubes 1cm square and set aside.
Finely dice celery, carrot and capsicum and set aside separately in a bowl.
Slice beans 5mm thick and add to vegetables.
Cut champions if needed and add to vegetable bowl.
Combine brown rice flour, chives, Savory Yeast flakes, rosemary and pepper in a large plastic bag or bowl for coating meat.
Add meat to coating and toss until well coated evenly.
In a large non-stick deep oven tray heat coconut oil on stove top. When hot add coated meat and lightly brown both sides.
Add vegetables and saute for 2-3 minutes.
Add wine, soy sauce and water and cover with foil.
Cook on low heat 20 minutes.
Steam extra beans and serve beside beef. Drizzle beans with Ketjap Manis and serve.

NOTES:

Cutting steak and other meats in small cubes or thin slices are easier if half frozen. Take advantage of frozen stored meats and prepare before they defrost completely.
Ketjap Manis is an Indonesian soy sauce; slightly thicker and sweeter than regular soy sauce. It can be found in Asian grocers and at the supermarket but I have noticed that the name can be spelled differently depending on brand.

Serves 6 (317 Calories) Total for recipe: 1901 Calories.
Note: this is based on lean meat however I boil my mince first and drain the fat off also. This will make the calories even lower. It is more likely to be under 300 calories but I have no way of measuring it.

This is a healthier version of Nachos that sneaks some greens past the family. You can make more mountain bread Nachos for future use and store in air tight container for weeks. To bulk this dish into more portions and less calories you can add diced celery to the mixture. For spice lovers add chilli flakes after serving if your family prefers a milder dish.

INGREDIENTS:
500g Lean mince boiled, rinsed and drained – less than 850 calories
120g diced onion – 32 calories
2 tsp. Minced garlic – 12 calories
1 tsp. Minced jarred coriander – 4 calories
1 x 400g tin lentils (drained) – 272 calories
1 x 800g diced tomatoes – 152 calories

1 teaspoons cumin – 9 calories
1 teaspoons turmeric – 8 calories
2 tablespoons dried mixed Italian herbs – neg calories
200g tub Light Tzatziki Dip (use 30g per serve) – 140 calories (23)
35g grated parmesan – 38 calories
4 thin rice cakes – 120 calories
100g spinach leaves – 30 calories
100g alfalfa and onion sprouts – 30 calories
3 sheets of Rye mountain bread – 204 calories

METHOD:
1. Cut mountain bread into small pieces and put on baking paper in over on medium oven until crisp. Set aside.
2. Boil meat in plenty of water until cooked and drain in colander, set aside.
3. While meat is cooking prepare a bed of rinsed spinach, topped with sprouts along one side of the dinner plate. Everything is divided into 6 servings. Place prepared nachos beside the salad.
4. In a non-stich frypan, sauté garlic, onion until clear, then add herbs & spices.
5. Add drained lentils, tin tomatoes and optional spice like chilli if you prefer.
6. Add boiled mince and cook for 5-10 minutes. Add crushed rice cakes just before dividing mixture and place on top of salad.
7. Top with parmesan and 40g Tzatziki dip and serve.

TIP: Take advantage of baking paper in cooking. No oil is need for the frying or the oven baked nachos. Baking paper is great to use to avoid butter or oil and make sure your nachos are nice and crisp.