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Healthy Recipes

 BEEF CASSEROLE

 Ingredients
1 tbls olive oil
1 small red onion (approx 60g)
1 clove garlic, crushed
¼ tsp fresh thyme leaves or a pinch of dried thyme
125g lean stewing steak cut into chunks
2 tsp tomato puree
1 large sweet potato (approx 225g), peeled and chopped
2 potatoes (approx 275g), peeled and chopped
250ml chicken stock

Heat the olive oil in a flameproof casserole and sauté the red onion for about 5 minutes over a low heat until softened. Add the garlic and thyme and cook for 1 minute.

Add the stewing steak and sauté for a few minutes until sealed. Add the tomato puree and sauté for 1 minute, stirring. Add the sweet potato and potato and pour over the chick stock.

Bring to the boil then cover and simmer for about 50 minute until the meat is tender. You may need to add a little extra stock. Leave to cool slightly and then blend to a puree.

 
Bolognese Sauce
 Ingredients
1 tbsp vegetable oil
50g finely chopped onion
20g chopped celery
1 small clove garlic, crushed
1 medium carrot (approx 85g), peeled and grated
100g lean minced beef
150ml Passata
100ml unsalted stock or boiling water
¼ tsp fresh thyme leaves or a pinch or dried thyme
A pinch of sugar
100g pasta

Heat the oil in a saucepan and sauté the onion and celery over a low heat for about 5 minutes, stirring occasionally until softened. Add the garlic and cook for one minute. Add the grated carrot and sauté for 4 minutes. In a separate pan, dry fry the minced beef until browned, stirring occasionally. Add to the onion and carrot. Pour over the Pasata, boiling water or stock and add the thyme and pinch of sugar. Cover and cook over a low heat for about 12 minutes. Remove from the pan and pulse for a second or two in a blender to make a smoother texture.

Meanwhile, cook the shell pasta according to the packet instructions. Drain and mix with the Bolognese sauce.

 CHICKEN CASSEROLE
 Ingredients
2 tbls olive oil
1 chicken breast, chopped into small pieces
1 medium sweet potato, peeled and diced
1 medium carrot, peeled and diced
1 small parsnip, peeled and diced
¼ butternut squash, peeled and diced
500 ml Heinz Cook at Home Chicken Stock (4m+)

Heat the oil in a large pan and fry the chicken until sealed. Add the vegetables and chicken stock. Bring to the boil and cook for 30 minutes, until the vegetables and chicken are cooked through. Puree the mixture in a blender, divide between ice cube trays, cover and freeze. Defrost before serving.

 VEGETABLE SOUP
Ingredients: (big pot)
Half a cup of lentils (washed)
6 ham stock cubes (dissolved in 3 pints boiling water)
6 medium carrots (peeled and sliced)
6 baby potatoes (peeled and cubed)
1 leek (sliced widthways and lengthways)
½ turnip (grated)
3 parsnips (peeled and sliced)
Small bunch of parsley
Salt and pepper

Add everything to the pot, bring to the boil and simmer gently for approx 1 & half hours


MINESTRONE SOUP
 Ingredients: (large pot)
8 carrots (as many or as little as you like)
2 onions
¼ cabbage
3 peppers (red, yellow, green)
1 celery (whole head)
1 chunk turnip (grated)
2 tablespoons Italian seasoning (good 2 tblsp)
1 carton passata sauce
Salt and pepper

Add everything to the pot, bring to the boil and simmer gently for approx 1 & half hours

LASAGNE
 Ingredients:
1 large onion, chopped
2 garlic cloves, crushed
500g/1 ¼ lb extra-lean minced beef or turkey
450g/1lb passata(available from Tesco & other supermarkets)
5ml/1lb tsp dried mixed herbs
200g/7oz lasagne Verdi (dried green lasagne sheets)
200g/7oz low-fat cottage cheese
Mixed salad to serve

For the sauce:

25g/1oz low-fat spread (flora)
25g/1 oz plain flour
300ml/ ½ pint skimmed milk
25g/1oz grated fresh parmesan cheese (available from Tesco & other supermarkets)
Salt and freshly ground black pepper

Method:
Put the onion, garlic and minced meat into a non stick saucepan. Cook quickly for 5 mins, stirring with a wooden spoon to separate the pieces, until the meat is lightly browned all over.
 Add the passata, herbs and seasoning and stir to mix. Bring to the boil, cover then reduce the heat and simmer for about 30 mins stirring occasionally.
 Make the sauce: put all the ingredients, except the parmesan cheese into a saucepan, Cook until sauce thickens, whisking continuously until bubbling and smooth. Turn the heat off. Add salt and pepper to taste, add the parmesan cheese to the sauce and stir to mix.
Preheat the over to gas mark 5/ 190oC /375oF.
 Layer the meat mixture, in the bottom of a 2 litre oven proof dish, add a layer of lasagne sheets, add a layer of cottage cheese. Add another layer of the meat, then the lasagne sheets and a layer of cottage cheese. Finish off with a layer of meat. (It should start and end with a layer of meat)
 Spoon the cheese sauce over the top to cover the meat completely and bake in the over for 40-40 mins or until bubbling.
Serve with salad.