Re-inventing old recipes in a healthy style
This is a quick tasty family meal & any leftovers are a yummy lunch the next day. Also freezes well. Serves 6, 23g carbs per serve Family Style Casserole Amount Ingredient Carbs 1kg Beef Mince 0g 450g tin 3 OR 4 Bean Mix 68g 1 large onion chopped 14g 1 green capsicum diced 5g 2 cloves of crushed garlic 2g 1 tbspn worcestershire sauce 5g 1 tspn chilli powder 3g 1 tspn brown sugar 5g ¼ cup dry sherry 1g
A quick & tasty mid-week meal that can be served with salad or vegetables. Serves 2-3, 13g carbs/serve (3 serves) Best Beef Casserole Amount Ingredient Carbs 500g/1lb beef chuck steak (or you could use beef mince/ground beef) 0g 1 medium onion chopped 5g 2 cloves garlic crushed 2g 2 rashers bacon chopped 0g 1 tin crushed tomatoes (or 1 cup tomato passata) 20g 2 tspn mixed herbs 2g I tbspn tomato paste 5g 1 tbspn worcestershire sauce 5g Total Carbs
Tasty beef patties & the yogurt sauce adds an exotic touch. Any leftovers are good for lunch too. Serves 2-3, 6g carbs per serve (for 3 serves) Moroccan Beef Patties Amount Ingredient Carbs 500g/1pound beef mince/ground beef 0g 2 cloves garlic crushed 2g 3 tablespoons fresh parsley finely chopped or 2 teaspoons of dried parsley flakes 2g 2 teaspoons ground cumin 2g 1 teaspoon allspice (mixed spice) 1g 2 tablespoons coconut or besan (chickpea) flour 7g 1 egg beaten 1g
This is a firm favourite and quick to prepare. Serves 4, 16g carbs per serve Spaghetti Bolognaise or Meatballs Amount Ingredient Carbs 750g/1.5 pounds chuck steak 0g 1 large brown onion sliced 7g 1 green capsicum/pepper diced 4g 2 large cloves of garlic crushed 1g 2 x 450g/12oz tins chopped tomatoes 36g 2 heaped tbspns tomato paste 6g 2 tspns dried basil 0g 1 tspn each of dried oregano & marjoram 0g 4 x 120g/4oz zucchini/courgette 10g Total Carbs 64g
Mid-week mundane no more ! Treat yourself to this tasty dish which could be prepared ahead up to baking stage. Serves 4, 12g per serve plus salad Stuffed Capsicums with Bolognaise Amount Ingredient Carbs 2 red capsicums 7g 2 green or yellow capsicums 7g 1 tbspn olive oil 0g 1 medium onion chopped 5g 1 clove garlic crushed 1g 1 large carrot grated 9g 500g beef mince 0g 400g tin crushed tomatoes 18g 1 tbspn tomato paste 3g 1 tspn