1) Meat San Choy Bow:
-750g lean meat mince
-1 tbsp sesame seed oil
-1 ½ cups grated carrot
-3 spring onions finely cut
-1 can water chestnuts sliced
-2 garlic cloves diced
-1 tsp freshly ground ginger
-4 tbsp salt-decreased soy sauce
-3 tbsp oyster sauce
-3 tbsp sweet soy sauce
-2 tbsp toasted sesame seeds
-1 iceberg lettuce to serve
-1 cup vermicelli
Warmth sesame oil in a wok over high warmth, at that point, include minced meat. Use a whisk or wooden spoon to break separated pieces of minced meat.
When the mince is caramelized in color, include garlic, ginger, carrot, shallots, water, chestnuts, and pan-fried food for a couple of minutes.
Include soy sauce, clam sauce, and sweet soy sauce and pan-fried food around for another 2-3 minutes.
Expel from the stove and add vermicelli.
Serve in lettuce cups and sprinkle with toasted sesame seeds.
Note: 390 calories for every serve
2) Sweet Potato Shepherd’s Pie:
At the point when the vast majority picture a shepherd’s pie, they see the brilliant pounded potato that makes up the highest point of the dish. While there are more amazing things you could enjoy, squashed potato is definitely not an incredible choice for those following a weight loss plan.
High GI and (for the most part) containing a liberal measure of margarine, squashed potato doesn’t increase the value of the dish. Swapping it for low GI, beta-carotene rich sweet potato is a more beneficial yet at the same time yummy. Roasting sweet potato draws out its characteristic sweetness which tastes delightful when joined with the mincemeat and veggies.
While the customary shepherd’s pie is light on the veggies, this one highlights an entire rainbow of various hues and flavors. This is particularly useful for increasing your vegetable utilization in the event that you battle with getting enough.
-500g extra trim meat mince
-1 small onion finely diced
-1 carrot peeled and finely diced
-1 stick of celery finely diced
-2 cups salt-decreased meat stock
-3/4 cup mushrooms diced
-1 clove garlic crushed
-2 tbsp salt and tomato glue
-2 tbsp olive oil
-1 tbsp Worcestershire Sauce
-2 medium estimated sweet potatoes cut down the middle longways
-1 tsp cinnamon
Preheat broiler to 170C. Line a heating plate with preparing paper and place sweet potato parts on the plate. Shower with 1 tbsp olive oil, sprinkle with cinnamon and place in the broiler for 50 min. After that when there are around 20 minutes to go on the broiler clock, heat the olive oil in a huge pot over a medium/high warmth.
Add garlic and onion to the dish and fry, blending continually, until the onion is straightforward. Add carrot, celery, and mushrooms to the dish and keep on mixing the blend until vegetables have mellowed.
Add mince to the dish and say a final farewell to a wooden spoon to expel any bumps. Cook, mixing normally, until the minced meat has changed shading and is cooked through.
Pour hamburger stock, Worcestershire sauce and tomato glue into the skillet and carry the blend to the bubble. Decrease to medium/low warmth and permit to stew and thicken for 10-15 minutes.
While meat blend is stewing, expel sweet potato from the broiler (when cooked through and delicate) and permit to cool somewhat.
Being mindful so as not to consume yourself, scoop sweet potato tissue out of every half utilizing a large spoon and place in a blending bowl. Dispose of the skin.
Utilizing a fork (or potato masher) crush the sweet potato substance until smooth.
Empty meat blend into a large heating dish and top with pounded sweet potato.
Place in a hot stove for 15min to turn sweet potato brilliant and thicken the meat blend further, at that point serve.
Notes: Calories – 365 for each serve
3) Kangaroo Koftas
-100g lean kangaroo mincemeat
-1/4 grated dark-colored onion 25 grams
-1/4 tsp ground cumin 0.25 grams
-1/4 tsp ground coriander 0.25 grams
-1/2 tbsp finely hacked mint leaves 2.5 grams
-2 cups cauliflower 200 grams
-2 tsp extra virgin olive oil 10ml
-1/2 tsp grated new ginger 2 grams
-1/2 tsp curry powder 0.5 grams
-1 tsp tomato paste 4 grams
-100 g tinned tomatoes
-2 tbsp reduced-fat Greek yogurt 40 grams
-1/4 cup brown rice uncooked (40 grams)
Set up the kofta by consolidating the kangaroo mincemeat, half of the ground onion (crushed of any excess liquid), cumin, coriander and mint in a bowl. Utilize your hands to blend well.
Roll stored tablespoons of the mince blend into 3 logs for each serve. At that point, smooth somewhat and embed a stick ¾ of the path into the kofta. Spread and spot in the refrigerator to chill for 30 minutes to solidify.
Cook rice as per parcel directions. Preheat stove to 180C and set up a preparing plate with heating paper.
Hack cauliflower into florets and hurl with some oil. Spread over the heating plate. Broil for 15 – 20 minutes or until delicate. Put in a safe spot.
To make the masala sauce, place a frypan over medium warmth, include remaining oil and cook remaining onion until relaxed, around 2-3 minutes. Include ginger, curry powder, and tomato glue, and cook for 1 minute. Include tinned tomatoes and stew, secured, for 15 minutes. At that point mix through yogurt.
Once koftas have solidified in the ice chest, heat another frypan over medium warmth. Splash dish gently with cooking oil and cook koftas, turning a few times, for 7-10 minutes until sautéed and cooked through.
Serve kofta with rice and cooked cauliflower secured with masala sauce.
Notes: 442 calories for each serve.
4) Zesty Stuffed Capsicum
-300g trim sheep mince
-1 tbsp olive oil
-1 brown onion diced finely
-1 clove garlic minced meat
-1 field mushroom diced into little pieces
-50 g reduced-fat cheddar
-1 large red capsicum cut into equal parts and deseeded
-1 large yellow capsicum cut into equal parts and deseeded
-1 tsp chili pieces
-Squeeze of cayenne pepper
-1 sprig of crisp dill
Warmth the olive oil in a large pan and fry the onion and garlic for a couple of minutes until the onion becomes translucent.
Include the minced sheep, stew drops and cayenne pepper and cook for 5-6 minutes, until the mince is caramelized.
Include slashed mushroom and cook until every one of the fixings is cooked.
Expel the minced meat from the warmth, and stuff the emptied out capsicums with the mince blend.
Disperse some dill on top, at that point top with cheddar.
Put the capsicums on preparing plate or dish, and cook in a preheated broiler at 190 degrees Celsius for 20 minutes, until the cheddar has caramelized and the capsicum is cooked.
Notes: Calories per serve: 390
5) Father Friendly Beef Burgers
-75g lean meat mince
-Cooking oil splash
-1/8 diced dark-colored onion 12.5 grams
-1/2 tsp dried Italian herbs 0.5 grams
-1 wholegrain roll 80 grams
-1/2 cup mixed lettuce leaves 15 grams
-1/3 grated carrot 25 grams
-1/2 sliced tomato 50 grams
-1 tsp Dijon mustard 4 grams
-1 tsp tomato chutney 4 grams
Season mince with salt and pepper and afterward join with grated carrot, diced onion, and dried herbs. Structure into one burger patty for every serve.
Delicately shower a non-stick fry skillet with cooking oil splash over medium/high warmth. Cook the burger patty on the two sides for 5 – 10 minutes altogether, until cooked exactly as you would prefer.
Split the bread roll(s) and delicately toast under the griller. Put lettuce and cut tomato on one half. Top with a cooked burger patty, mustard, chutney and other portion of the bun.
Notes: 317 calories for each serve.
6) Bean stew Beef Dumplings:
-1 tbsp olive oil
-500g lean meat mince
-2 garlic cloves peeled and finely cleaved
-1 cm piece of new ginger peeled and finely hacked
-1 small red chili deseeded and finely cleaved
-1 tbsp soy sauce
-1 tbsp oyster sauce
-1 packet of har gow dumpling wrappers
-3 shallots end expelled, finely cleaved
Over a high warmth, put a huge pot of water to the boil.
In a different griddle or wok, heat the oil over high warmth.
Add in the garlic, ginger, and stew and blend for 30 seconds before including the mincemeat. Heat the mince blend for roughly 5 mins.
Pour in the soy and clam sauces. Put aside to cool with the goal that you can easily deal with the blend. Spread out your wrappers and put 1 teaspoon of the mince blend into the center of a wrapper.
Brush the edge with water and cut the cake into equal parts. Press the dumpling shut with your fingers. Repeat with other mince blend and wrappers. On the off chance that you have any mincemeat left, put it aside to use when serving.
Put 8 dumplings at any given moment into your pot of bubbling water. Dumplings are cooked when they buoy to the surface (around 30 sec).
Expel with a spoon and keep warm in a dish while you cook the remainder of the dumplings.
Gap dumplings between serving plates. On the off chance that you have any mince. blend, separate it between the plates.
Sprinkle over the cleaved shallots to serve.
Notes: Calories per serve: 360
7) Cheesy Chicken Meatloaf
-500g lean chicken mince
-2 cloves garlic crushed
-1 egg beaten
-2 tbsp tomato paste
-1 white onion finely diced
-1 tbsp chopped rosemary
-100 g reduced-fat cheddar cheese grated
-1 tsp paprika
-2 tbsp wholegrain mustard
Preheat your oven to 190 degrees Celsius and spray a little olive oil cooking spray into a loaf pan.
In a bowl, combine the chicken mince, garlic, mustard, onion, paprika, egg, three-quarters of the cheese and cracked pepper.
Mix to combine and then spoon into your greased pan. With your hands, push the mince mixture into the pan so it is compacted tightly and smooth and even on top.
Bake in the oven for 25-30 minutes or until the top is browned. Remove from the oven and cover the top with the tomato paste, the remainder of the cheese and the rosemary. Bake for a further 10-15 minutes, until cooked through and browned on top. Remove from the oven and let it cool for a few minutes before slicing and serving with your favorite healthy side dishes like steamed green vegetables or salad.
Notes: Calories per serve: 275
8) Mini Meat Pies
-Cooking oil spray
-50g lean beef mince
-1/4 carrot 17.5 grams
-1/4 spring onion 25 grams
-1/2 tomato 50 grams
-1 tbsp tomato paste 20 grams
-1 tbsp water 20 ml
-1 tsp plain wholemeal flour 2.5 grams
-1/4 slice reduced-fat puff pastry 42 grams
-1 tsp reduced-fat milk of choice 5 ml
-1/2 cup rocket lettuce 15 grams
Preheat oven to 180C. Cut a whole pastry sheet into quarters (1/4 is used per serve).
Dice the carrot and tomato and slice the spring onion. Spray a saucepan with cooking oil spray and heat over medium-high heat. Add the mince and cook until browned.
Add the carrots, tomato, spring onion and tomato paste. Sprinkle the flour into the pan and stir to combine. Stir through water and simmer mixture for 5 minutes over low heat, adding a bit more water if necessary. Season with salt and pepper.
Place the pie filling into a small ramekin (use an individual ramekin per serve) and cover each ramekin with the quarter sheet of puff pastry. Cut the pastry with a fork to allow steam from filling to release whilst cooking.
Brush pastry with milk and bake for 10-15 minutes until the pastry is golden. Baking time may need to be adjusted if cooking more than one serve.
Serve with some fresh rocket leaves on the side.
Notes: 269 calories per serve