Magic meat eats

STEP BY STEP

Mince Rolls

Makes 16

Preparation time: 25-30 min

Baking time: 20-30 min

FILLING

• 500 g lean beef mince
• 1 onion, chopped
• 2 garlic cloves, crushed
• 125 ml (½ c) fine fresh breadcrumbs, soaked in water
• 180 ml (¾ c) raisins or sultanas
• 80 ml (1/3 c) chopped pecan nuts
• 60 (¼ c) chopped fresh herbs such as parsley and coriander
• 30 ml (2 T) Dijon mustard
• Salt and freshly ground black pepper

TO ASSEMBLE

• 8 sheets (2 x 250 g boxes) puff pastry, defrosted
• 1 egg, whisked
• Sesame or poppy seeds for sprinkling

TO SERVE

• 125 ml (½ c) cherry tomatoes
• Oil
• Salt and freshly ground pepper
• 80 ml (1/3 c) sun-dried tomato pesto
• 30 ml (2 T) chopped fresh basil

Method

Preheat the oven to 200 °C. Grease 1 or 2 baking sheets.

1. Filling Mix all the ingredients, seasoning well with salt and pepper. Spoon into a piping bag with a large nozzle.

2. To assemble, halve a sheet of puff pastry.

3. Pipe the filling into the middle of each strip of pastry. Brush whisked egg around the filling.

4. Fold the pastry over the filling and press the folded edge down well with a fork. Brush the outside with egg.

5. Sprinkle with the seeds and bake for 20-30 minutes.

To serve, stir fry the tomatoes in oil until the skins begin to burst. Season with salt and pepper. Stir in the pesto and basil, and serve with the mince rolls.

t – teaspoon/s T – tablespoon/s c – cup/s

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MICROWAVE

Chinese Meatballs

Makes 24

Preparation time: 15 min

Cooking time: 6 min

MEATBALLS

• 500 g lamb mince
• Salt and freshly ground black pepper
• 4-6 spring onions, chopped
• 60 ml (¼ c) chopped fresh parsley
• 1 egg, whisked
• 25 g white breadcrumbs

SAUCE

• 45 ml (3 T) sugar
• 45 ml (3 T) brown vinegar
• 15 ml (1 T) sweet chilli sauce
• 125 ml (½ c) tomato sauce
• 15 ml (1 T) soy sauce
• 15 ml (1 T) honey

Method

1. Meatballs: Mix all the ingredients and shape into 24 small meatballs. Chill in the fridge.

2. Sauce: Mix all the ingredients in a glass bowl and microwave for 1 minute.

3. Put 12 meatballs on a plate and microwave for 2½-3 minutes until just done.

4. Repeat with the rest of the meatballs.

5. Add the meatballs to the sauce and mix. Serve on a bed of noodles.

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LIMITED KILOJOULES

Lean Chicken and Vegetable Lasagne

Instead of a white sauce, use cottage cheese, and replace most of the pasta sheets with vegetable strips

Serves 4-6

Preparation time: 20-30 min

Baking time: 30 min

FILLING

1 onion, chopped

3 garlic cloves, chopped

15 ml (1 T) oil

750 g chicken mince

2 cans (400 g) chopped tomatoes

30 ml (2 T) each chopped fresh basil and parsley

Salt and freshly ground pepper

Pinch of brown sugar

TO ASSEMBLE

160 g (4) baby marrows, cut into long, thin strips

230 g (2 small) brinjals, cut into strips

2 sheets lasagne, dipped in boiling water

TOPPING

250 g smooth fat-free cottage cheese

2 eggs, whisked

Salt and freshly ground pepper

80 g (1 round) fat-free feta cheese, crumbled

Method

1. Preheat the oven to 180°C. Grease an ovenproof dish.

2. Filling: Fry the onion and garlic in the oil until soft. Add the mince and use a 
fork to break up the lumps. Stir fry until done but not brown. Add the tomatoes, basil and parsley.

3. Season with salt, pepper and sugar. Simmer until done.

4. To Assemble: Chargrill the vegetable strips in a heated griddle pan.

5. Spoon a thin layer of mince into the prepared dish, cover with the lasagne sheets, followed by another mince layer.

6. Arrange a layer of brinjals on top and cover with a layer of mince.

7. Arrange a layer of baby marrows on top and cover with the rest of the mince.

8. Topping: Mix the cottage cheese and eggs, season with salt and pepper and pour over the lasagne.

9. Sprinkle with the feta cheese and bake for 20-30 minutes. - Gallo Images