Slow Cooked Chilli Con Carne

This was the first time cooking chilli con carne in the slow cooker and I was apprehensive about putting raw mince in the slow cooker without browning it. But I did and it was lovely. What a huge time saver…throw everything in the slow cooker before you leave for work and it's ready when you get home. This serves 4 generous serves with rice.

Ingredients:

• 700g lean beef mince
• 2 tins kidney beans (liquid included)
• 2 tins diced tomato
• 1 sachet tomato paste
• 1 garlic clove, minced
• 1 red chilli, finely chopped
• 1 onion, peeled and chopped
• 500ml water

Method:

1. Place all ingredients in the slow cooker, break up the mince, stir and turn on low
2. Cook on low for 6-8hrs
3. Serve with rice.

4 Cheese Pasta Bake

This pasta bake is made with low-fat heart-smart mince beef, low-FODMAP tomato base and cheeses and also with gluten-free pasta. I would call it the healthiest pasta bake around! The four cheeses make it the delicious dish that it is, in fact it adds quite a twist on the old pasta bake recipes we're all used to. This serves 6-8 generous helpings.

Ingredients:

• 600g lean, low-fat heart-smart mince beef
• 1 onion, chopped (eliminate for low FODMAP diet
• 2 whole cloves garlic (remove after cooking for low FODMAP diet)
• ½ green capsicum
• ½ yellow capsicum
• 1 punnet cherry tomatoes
• 1 jar tomato cooking sauce (garlic and onion free, i.e. Passata)
• ½ chopped red chilli
• Salt and pepper
• 1 tablespoon dried mixed herb (i.e. rosemary, thyme, parsley and oregano)
• 500g pasta of your choice. I used gluten-free macaroni
• 200g low-fat Greek feta cheese, crumbled
• 100g Grana Padano cheese, grated
• 100g Peccorino cheese, grated
• 100g Parmesan cheese, grated

Method:

1. Pre-heat oven to 160 degrees celsius
2. Cook the pasta as per packet instructions
3. Heat oil in a medium sized saucepan and when hot, add onion and garlic (omit if making low-FODMAP) and also add the chilli, stir together 
4. Add the capsicum, herbs, salt & pepper and stir
5. Add the meat and brown through, but don't over do it as it's going into the oven. Once the meat is browned, remove from heat
6. When the pasta is cooked, place it into a large earthenware dish or large oven-proof casserole dish, i.e. Chasseur pot with lid
7. Pour in the browned mince, cherry tomatoes, tomato cooking sauce and mix well
8. Place the crumbled feta on top, then the grated cheeses evenly
9. Spread to make even coverage and cook, with the lid on, at 160 degrees for 20mins
10. To brown the cheese on top, remove the lid, turn the oven to the grill setting and grill on a high heat for about 5-7mins - watching carefully so it doesn't burn the cheese
11. Serve into generous sized bowls and try not to devour the whole thing!

D-E-L-icious  XD

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

Ingredients:

• 500g lean heart-smart mince beef
• 1 tablespoon gluten-free rice crumbs
• 1 egg
• Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
• 2 tablespoons good quality olive oil
• 1 carrot peeled and finely chopped
• 1/2 capsicum finely chopped
• 1 tablespoon celeriac (turnip) peeled and finely chopped
• 1/4 cup stock of your choice
• 680g tomato cooking base (with no hidden ingredients) * see note below
• 1 tablespoon thyme

Method:

1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
2. Mix with your hands really well until everything is mixed together
3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
5. Once you've browned all meatballs on both sides, remove them to a plate
6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
8. Add the thyme and mix well
9. Add the tomato cooking base and mix well
10. Carefully add the meatballs to the sauce, gently pushing them under the surface
11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD

Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

Mince Surprise

I had mince and a bunch of veggies in the fridge which needed to be used up so I threw this together and called it Mince Surprise. We all loved it and went back for seconds. This serves 4.

Ingredients:

• 600g lean beef mince
• 4 shallots roughly chopped
• 400g tin kidney beans
• 1 eggplant, peeled and chopped into large pieces
• 4 tomatoes, roughly chopped
• 1 zucchini ends removed and roughly chopped
• 1/4 cup green pitted olives
• 1/2 cup chopped sun dried tomatoes
• 1/2 teaspoons chopped chilli
• Salt & pepper
• 2 cups pasta
• 2 cups water
• 5 tablespoons tomato paste
• 2 mushrooms, roughly chopped
• 1 tablespoon olive oil
• 1 cup grated cheese

Method:

1. Pre-heat oven for 10mins on 180 degrees celsius
2. In a large oven-proof pot on the stovetop, add olive oil and heat on a high heat
3. Add mince and brown while stirring
4. Once the mince is brown add the tomatoes and tomato paste and stir through
5. Add everything else, except the cheese, and bring to the boil
6. Once boiling, remove from stovetop, top with grated cheese and place in the oven on 180 degrees for 40mins
7. Garnish with torn basil leaves if you have them...D-E-L-icious  XD

Gluten-free low-fat rissoles

These rissoles are easy to make and are very healthy. With no breadcrumbs and only fresh ingredients, you can be sure of no tummy upsets from store-bought rissoles. This serves 4 with salad on the side.

Ingredients:

• 500g lean mince beef
• 1 small carrot, peeled and grated
• 1 egg
• 1 tablespoon worchestershire sauce
• Spray oil
• Salt & pepper

Method:

1. Spray a large frying pan with spray oil
2. In a large bowl whisk the egg, add the carrot, sauce, salt & pepper
3. Add the mince and mix well - use your hands for best results
4. Using a spoon and your hands, make balls with the mince mixture and place in the frying pan, slightly squashing them down
5. Cook on a medium heat for about 5mins each side
6. Once they are no longer pink in the centre, they are ready
7. Serve with salad or vegetables

D-E-L-icious  XD

Savoury Mince with Smashed Potato and Broccolini

This savoury mince dish is healthy, light, gluten-free, easy and tasty. It was also a winner with the kids.

Ingredients:

• 1/2 tablespoon good quality olive oil
• 500g lean mince beef
• 1 red capsicum, chopped into chunks
• 1 fresh garlic clove, roughly chopped
• 1 onion, peeled and chopped into large chunks
• A large handful of green string beans cut into thirds
• 2 carrots, peeled and chopped into chunks
• 1 teaspoon dried rosemary
• 1 teaspoon curry powder (optional)
• Salt and pepper to taste

Method:

1. Heat the oil in a large frying pan and add onion and garlic, stir occasionally while cooking until the onion goes clear
2. Add the mince and brown properly
3. Once the mince is browned, add the rest of the ingredients, stir well and put the lid on. Turn down to a low simmer and leave it for about 10mins.
4. Once the carrots are soft enough, it's ready to serve
5. Serve with smashed potato and broccolini

Note: For the smashed potato - I placed a medium sized potato (with skin on) into a microwave safe dish. I poked both sides of the potato with a sharp knife and cooked it for 2mins each side. I placed it on the plate and pressed on it with my hand until it split...easy!   D-E-L-icious  XD

About gluten:

Gluten is a rubbery protein found in grains including wheat, rye, oats and barley. Patients with Coeliac disease are sensitive to gluten which damages the lining of the small bowel. Coeliac Disease can be managed by sticking to a strict gluten-free diet and a person with Coeliac Disease can still enjoy a varied diet if they fully understand the gluten-free diet. Foods to avoid include bread, batter, baked goods, pasta, meat products containing gluten, and beer. It is important to consult with a dietitian with experience in coeliac disease.Should you wish to know more about gluten-free diets and what it means to have Coeliac Disease, this website is quite useful. Also read more from the Coeliac Society of Australia.

Fast & healthy nachos

This recipe for Nachos is the fastest, easiest and healthiest. This quantity serves 4.

Ingredients:

• 8 piece pack of Mountain Bread - I use 'corn' bread
• 1 tablespoon olive oil
• 500g Heart Smart lean mince
• 1 x 400g can tinned tomatoes
• 2 tablespoons tomato paste
• Salt, pepper and dried mixed herbs
• Chilli and garlic to taste
• 1 onion, peeled and diced
• 1 cup grated low-fat tasty cheese
• 2 avocados, peeled and mashed
• Optional: chopped shallots, chilli flakes, light sour cream or low-fat natural Greek yoghurt

Method:

1. Pre-heat the oven to 200 degrees celsius for about 10mins
2. Heat olive oil in a large pan, add onions, garlic and chilli and stir well
3. Once onions are clear, add the mince, break up and cook for 10mins on med-high heat
4. Add tomato paste, tinned tomatoes, salt, pepper and about a tablespoon or so of dried herbs, mix well
5. Simmer this mixture for 8-10mins
6. While the mixture is simmering, cook the mountain bread laid out in the oven on oven trays on 200 degrees for about 8-10mins. Don't let them burn
7. When cooked, break the mountain bread into pieces on a plate, add the meat mixture on top, and top with grated cheese
8. Pop in the microwave or under the grill just to melt the cheese
9. Add mashed avocado (and shallots, chilli flakes, sour cream or yoghurt if you like)

D-E-L-icious  XD

This is the Mountain brand bread which I use.

Home-made Nachos

With tortillas, cheese, avocado and Greek yoghurt

With tortillas and cheese

This recipe has been modified from a Weight Watchers recipe and serves 4. It is quite versatile because you can omit the mince for a totally vegetarian meal, or include it for a Mexican feel. You can garnish with a range of different elements: grated tasty cheese, crumbled fetta, sour cream or Greek yoghurt, chopped chives, chopped coriander, chilli flakes, sliced avocado or guacamole.

Ingredients:

• 1 tblsp olive oil
• 500g heart-smart beef mince (omit for a vegetarian version)
• 1 brown onion, peeled and chopped
• 1 red or green capsicum, chopped
• 2 cloves garlic, finely chopped
• 1/2 red chilli, seeds removed
• 400g can red kidney beans, rinsed and drained
• 380g corn kernels, drained
• 1 x 400g tinned tomatoes
• 2 tablespoons tomato paste
• 3 x 45g corn tortillas
• 1/4 tsp dried coriander (or 1/4 cup of fresh)
• Garnishing of your choice.

Method:

1. Heat oil in a large saucepan over medium heat
2. Add onion and capsicum and cook, stirring for 2-3 minutes
3. Add garlic and chilli and cook for another minute
4. If using beef - add it now and let it brown
5. Stir in kidney beans, corn, tomatoes and coriander
6. Bring to the boil, reduce heat to low and simmer for 10 minutes
7. Preheat oven to 170 degrees fan-forced
8. Spoon bean mixture into a 6 cup (1/5L) capacity oven-proof dish
9. Cut tortillas in half, then cut halves into small triangles
10. Arrange triangles over bean mixture and bake for 20 minutes or until tortillas are golden and crisp
11. Serve into bowls and garnish as you like

D-E-L-icious XD

 The mince, beans, corn, onion, garlic, chilli and tomatoes before going into the oven

The nachos when they come out of the oven. The tortillas will be nice and crispy

Beef Risotto

This is the first dish I made in my new kitchen. I’ve made it before, however it was very exciting making it again with the new large food preparation area and new appliances XD.

The ingredients are:

• 1 tblspn olive oil
• 500g heart-smark mince beef
• 1 onion chopped
• 2 cloves garlic chopped
• 1 cup uncooked rice
• 2 carrots peeled and grated
• 1 small tub tomato paste
• 400g tin diced tomatoes
• 3 cups beef stock
• 1 cup green beans sliced into 2cm pieces
• 1/2 cup parmesan cheese
• Fresh basil to taste, chopped

Method:

1. Fry the onion and garlic in the oil until onion goes clear
2. Add mince and brown it
3. Add rice and stir for only a minute
4. Add carrot, tomato paste, tinned tomatoes and 3 cups beef stock
5. Cook on a low heat, stirring often, until most of the liquid is absorbed
6. Add beans and cook for 5 minutes more
7. Test rice and add more stock if it’s still firm
8. Cook until rice is tender
9. Place into bowls and sprinkle with the cheese and chopped basil.

Microwave Chow Mein

This dish is excellent after a long and busy day and you don't want to spend too much time in the kitchen. It's relatively quick, takes little effort and a hit with the family. This dish serves 4 generous serves. Note: You will need to cook the rice first so put the rice cooker on before you start, or use left over cold rice.

Ingredients:

• 50g butter
• 1 onion, chopped
• 1 cup green beans cut into thirds
• 500g lean mince beef
• 2 packets of chicken noodle soup mix
• 1 1/2 or 2 tablespoons curry powder (depending on taste)
• 1 tablespoon brown sugar
• 2 cups cooked, cooled rice
• 2 tablespoons salt-reduced soy sauce (this is important. It is quite salty with the chicken soup mix, so I strongly suggest salt-reduced soy sauce)
• 1/2 cabbage, shredded
• 2 cups hot water

Method:

1. Cook rice first
2. Place butter, onion and beans in a large casserole dish, cover and cook on high for 6 minutes, stirring half way
3. Add mince, break it up and cook for 6 minutes and stir during cooking again
4. Add soup mix, curry powder, sugar, rice, soy sauce, cabbage and the water
5. Cook for 6 minutes, stir and cook another 6 minutes
6. If more water is needed, add it then cook for a further 4 minutes.

Note: The cabbage takes up a lot of room, so be sure to use a large, deep casserole dish.
D-E-L-icious  XD

Vegetarian Spaghetti Bolognaise

I found this packet of Quorn vegetarian mince in the freezer section of Woolies so bought it to try Spaghetti Bolognaise. I was sceptical but thought I'd give it a try. I've taken a few photos of this meal: the packet of mince, how it looks in the pan, how it looks once sauce and vegies were added, then after I served it. I must admit we all loved it and did not notice that it wasn't mince beef. It serves 4.

Ingredients:

• 1 packet of Quorn meat free, soy free mince
• 1 onion, peeled and chopped
• 1 clove garlic, finely chopped
• 4 mushrooms, sliced
• 1 cup sliced olives
• 10 sun-dried tomatoes, cut in half
• 1/2 green capsicum
• 1 tablespoon olive oil
• 1 teaspoon Italian herbs
• Salt & pepper
• Jar of pasta sauce of your liking
• Spaghetti for 4 people

Method:

1. Cook spaghetti per packet instructions
2. Heat oil in saucepan and fry onion and garlic until onion goes clear
3. Add mushrooms, capsicum, olives and sun-dried tomatoes and stir
4. Add salt, pepper and Italian herbs
5. Cook for 5-8 minutes stirring often
6. Place into a bowl and return empty pan to medium heat
7. Place the frozen Quorn mince directly into the pan and break it up as best you can. I left the mince out to thaw for about 10 minutes while I prepared the vegetables
8. Add the pasta sauce and mix through the Quorn mince. Let cook for 5 minutes
9. Return the vegetables to the pan and stir through the Bolognaise
10. Cook for a further 5 minutes
11. Serve on hot spaghetti, add cheese and parsley if you wish.

D-E-L-icious  XD