Entice winter 2013

Issue

EE FR 16

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FAMILY DINNER FAVOURITE CHUNKY MEXICAN CHILLI CON CARNE

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theMainmeal.com.au

30 MINUTES TO A WARMING BEEF AND COCONUT CURRY

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WHOLESOME and COMFORTING VIETNAMESESTYLE BEEF ROAST

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Discover more delicious beef and lamb winter-warming recipes at themainmeal.com.au BEE0660_Entice_WINTER_2013_ARTWORK.indd 1

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CHUNKY MEXICAN LAMB

EMBRACE WINTER WITH PROPER, COMFORTING BEEF and lamb DINNERS As the weather cools and the nights draw in, there’s nothing better than sitting down to real, wholesome dinners.

We’ve included a collection of recipes using different Beef and Lamb cuts, pantry staples and veggies, perfect for when you’re craving warm, satisfying food.

Each recipe features Beef or Lamb and 3 serves of veggies – a deliciously simple way to help give your body the nutrients it needs.

Featuring twists on the classics and plenty to choose from with our Switch to Make alternatives – it’s mid-week meal planning made easy.

For more winter-warming recipes visit theMainmeal.com.au From the team at theMainmeal.

CHILLI CON CARNE Serves: 4

Preparation: 10 mins

600G DICED Lamb leg, FAT TRIMMED

COOKING: 1 hr 50 mins

1 TSP GROUND CUMIN

1 TBSP OLIVE OIL

1 X 400G CAN CHOPPED TOMATOES

1 RED ONION, FINELY CHOPPED

SPLASH TABASCO SAUCE (OPTIONAL)

1 CARROT, DICED

1 X 400G CAN KIDNEY BEANS, DRAINED AND RINSED

1 STICK CELERY, DICED 3 CLOVES GARLIC, CRUSHED

BROWN RICE, BBQ CORN COBS, AVOCADO SALSA AND LIME WEDGES, TO SERVE

1 TBSP PAPRIKA

1. Place Lamb in a large bowl and toss with oil to coat.

Heat a large heavy-based casserole dish or saucepan and brown Lamb in 3-4 batches. Remove Lamb from pan.

2. Reduce heat to medium and add onion, carrot, celery and garlic, cook for 5 minutes until softened. Return meat to pan and add paprika, cumin, cook for 1 minute, then add tomatoes, Tabasco and 800ml water. Bring to the boil, reduce to a simmer, cover and cook for 1½ hours or until Lamb is tender.

3. Remove lid, add drained and rinsed kidney beans and stir gently. Check seasoning, cook for another 10-15 minutes if sauce needs thickening.

4. Serve with brown rice, BBQ corn cobs, avocado salsa and lime wedges.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make WINTER lamb & BEAN CASSEROLE

TIPS

Try this simple variation another night.

Omit paprika, cumin and Tabasco. Swap kidney beans for cannellini beans. Stir through some sliced spinach for the last 5 minutes of cooking until wilted through.

Substitute diced Lamb leg for diced Lamb shoulder. Increase the cooking time by 20 mins or until the meat is tender.

To make avocado salsa, gently combine 1 diced avocado, 1 tbsp lime juice, 1 tbsp chopped coriander and 2 tbsp finely diced red onion.

themainmeal.com.au

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BEEF OSSO BUCO Serves: 4

Preparation: 10 mins

COOKING: 2 hrs

OSSO BUCO

4 CLOVES GARLIC, SLICED

4 PIECES 2CM THICK BEEF OSSO BUCO, FAT TRIMMED (250G PIECES)

2 SPRIGS ROSEMARY

½ CUP PLAIN FLOUR

MASHED POTATO and STEAMED SPINACH TO SERVE

1 TBSP OLIVE OIL

GREMOLATA

1 BROWN ONION, DICED

1 BUNCH PARSLEY, FINELY CHOPPED

2 STALKS CELERY, DICED

1 CLOVE GARLIC, CRUSHED

2 PARSNIPS, LARGE PIECES, DICED 1 CUP RED WINE

1 LEMON, ZEST FINELY GRATED

1 X 400G CAN CHOPPED TOMATOES

1 TBSP LEMON JUICE 1 TBSP EXTRA VIRGIN OLIVE OIL

1 CUP VEAL OR BEEF STOCK

1. Preheat oven to 160ºC. Dust Osso Buco in flour and shake off excess.

2. Heat oil in a wide cast iron pan and cook Osso Buco on both sides until golden brown. Set meat aside. Add onion, celery and parsnip and cook until golden. Add wine and allow to boil for 1 minute. Place meat on top of vegetables, in a single layer if possible.

3. Add tomatoes and stock to just cover meat, and then add the garlic and rosemary. Press a round of baking paper onto meat, cover with lid and cook in oven for 1½-1¾ hours until meat is very tender. Check half way through and add a little extra stock to cover meat if needed.

TIPS Parsnips can be substituted with swede.

To make a round of baking paper, known as a cartouche, place the casserole lid on a piece of baking paper and trace around it. Cut out the baking paper inside the line so it’s a little smaller than the lid. Poke a small hole in the centre of the baking paper for steam to escape.

Placing this cartouche onto the meat keeps the surface of the meat moist and tender.

If cooking on the stovetop instead of the oven - use a low flame so it doesn’t burn.

Instead of wine, add extra stock until the meat is covered and a splash of vinegar. Try red wine vinegar, sherry vinegar or balsamic vinegar.

If you don’t have a cast iron dish, transfer vegetables and liquid into a casserole dish, nestle meat in amongst vegetables, cover meat with baking paper and cover casserole dish tightly with foil.

For a twist, spinach can be substituted with silverbeet, cavolo nero (Tuscan kale) or English spinach.

4. For gremolata, combine ingredients in a small bowl and drizzle with oil. Serve Osso Buco with gremolata, mash and spinach.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make BEEF OSSO BUCO WITH HEARTY WINTER VEGETABLES Try swapping parsnips with carrots, and use thyme sprigs instead of rosemary. It tastes delicious with sweet potato instead of potato mash.

themainmeal.com.au

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BEEF & COCONUT CURRY Serves: 4

Preparation: 10 mins

600G BEEF STRIPS (RUMP, ROUND OR OYSTER BLADE), FAT TRIMMED

COOKING: 20 mins

2 TSP TAMARIND PASTE OR PUREE

1 TBSP SUNFLOWER OIL

2 TBSP GRATED PALM SUGAR OR BROWN SUGAR

½ CUP DESICCATED COCONUT

2 CUPS GREEN BEANS, CUT IN HALF

¹⁄³ CUP MASSAMAN CURRY PASTE

STEAMED BASMATI RICE, ROASTED PUMPKIN WEDGES, ROASTED CAULIFLOWER FLORETS, LIME WEDGES, TO SERVE

1 TBSP FISH SAUCE

1. Preheat a wide saucepan until hot, toss Beef strips in oil and cook in 3-4 batches until golden. Remove Beef.

2. Add coconut and toast until golden. Reduce heat to medium, add curry paste and stir until fragrant.

3. Return Beef strips to pan and add fish sauce, tamarind, palm sugar or brown sugar, ½ cup water and green beans.

Cook for 5-10 minutes until Beef is cooked and sauce has thickened.

4. Combine with the roasted pumpkin and cauliflower and toss until lightly combined. Serve curry and vegetables on a bed of steamed rice.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make PANANG BEEF CURRY For a mild yet warming dinner, swap Massaman curry paste for Panang curry paste. It tastes delicious with different vegetables such as sliced eggplant, zucchini or snow peas.

TIPS Tamarind paste or puree can be substituted with lime juice.

For a smoother texture, substitute desiccated coconut with light coconut milk.

TIPS To make slicing Beef thinly easier, trim Beef of all fat, wrap in cling wrap and place in freezer for 15-20 minutes until slightly firm.

Thai hot & sour

beef noodle soup Serves: 4

Preparation: 10 mins

600G RUMP STEAK, FAT TRIMMED 1 TBSP SUNFLOWER OIL 300G BUTTON MUSHROOMS, HALVED

COOKING: 30 mins

4 LONG RED CHILLIES, SLICED LENGTHWAYS (OPTIONAL) 300G CARROTS, CUT INTO LONG THIN STRIPS 300G SNOW PEAS, THINLY SLICED

2 CLOVES GARLIC, CRUSHED

2 TBSP LIME JUICE

3CM GINGER, FINELY GRATED 500ML BEEF STOCK 2 TBSP FISH SAUCE

200G VERMICELLI NOODLES, SOAKED IN BOILING WATER UNTIL SOFT

3 TBSP PALM SUGAR OR BROWN SUGAR 1. Finely slice Beef across the grain and toss in oil.

Preheat a large saucepan or wok. Cook Beef in batches until just golden. Remove from pan. Add mushrooms and cook until golden and softened. Add garlic and ginger and cook until fragrant.

2. Add stock, 500ml water, fish sauce, palm sugar or brown sugar, chillies and carrot. Cook for 3-5 minutes or until carrot is half cooked.

3. Return Beef to pan and add snow peas and lime juice to taste. Cook for 1-2 minutes or until Beef and snow peas are cooked to your liking.

4. Divide vermicelli noodles between serving bowls and top with soup.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make Japanese noodle soup Switch vermicelli noodles for udon or ramen noodles and cook according to packet directions.

Leave out fish sauce and sugar. Add some sliced spinach or nori sheets, some hard-boiled egg halves and some toasted sesame seeds to finish.

Red curry and green curry pastes are a delicious alternative to Massaman curry.

themainmeal.com.au

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MIDDLE EASTERN

MEATBALLS TIPS Celery can be substituted with onion, fennel or carrot.

For a milder flavour, substitute coriander with parsley.

If your kids don’t like spicy foods, separate their mince mixture before adding chilli or omit the chilli powder altogether.

To prepare mid-week meals in advance freeze in plastic containers and separate each layer of meatballs with a layer of baking paper.

Serves: 4

Preparation: 20 mins

COOKING: 25 mins

MEATBALLS

RICE PILAF

600G LEAN BEEF MINCE

¾ CUP BASMATI RICE

1 SMALL BROWN ONION, FINELY CHOPPED

1 TBSP OLIVE OIL

2 TSP GROUND CUMIN

2 CELERY STALKS, DICED

½ TSP GROUND ALLSPICE

1 CLOVE GARLIC, FINELY CHOPPED

1 PINCH CHILLI POWDER (OPTIONAL)

200G FROZEN BROAD BEANS

1 BUNCH CORIANDER, ROOTS and STEMS FINELY CHOPPED

FAT-FREE GREEK YOGHURT, LEMON WEDGES and MIXED LEAF, TOMATO and MINT SALAD, TO SERVE

OIL SPRAY

1. For the meatballs, preheat oven to 200ºC. Place Beef mince, onion, spices and coriander into a large bowl, mix well with clean hands until combined.

2. Use wet hands to form meatballs (approximately 24 x 3cm) and place on a baking paper-lined tray. Spray meatballs with oil spray and bake for 20-25 minutes or until cooked through.

3. For rice pilaf, rinse rice in cold water and drain. Heat oil in a wide saucepan over medium heat. Add celery and cook for 5 minutes until starting to soften, then add garlic and cook until fragrant. Add rice and stir until combined. Add 1½ cups water, bring to the boil, reduce heat, cover and cook for 12-15 minutes until rice is tender. Pour some warm water over frozen broad beans and slip skins off, discard skins. Add broad beans to pilaf.

4. Serve meatballs with yoghurt, lemon wedges, rice pilaf and salad.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make ITALIAN MEATBALLS For a quick family favourite, omit the cumin, allspice, chilli and coriander. Add 2 cloves crushed garlic, 2 tbsp finely grated parmesan and 2 tbsp finely chopped parsley to the mince mixture.

themainmeal.com.au

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VIETNAMESE-STYLE

BEEF ROAST Serves: 6

Preparation: 10 mins

1.2KG BOLAR BLADE BEEF ROAST, FAT TRIMMED 2 TBSP LEMONGRASS PASTE 2 TBSP FISH SAUCE 3 CLOVES GARLIC, CRUSHED

COOKING: 50 mins

1 TBSP VEGETABLE OIL 4 CARROTS, PEELED AND CUT LENGTHWAYS 4 PARSNIPS, PEELED AND CUT LENGTHWAYS 2 LEEKS, WASHED, HALVED LENGTHWAYS AND EACH LENGTH CUT IN 2 (OR 1 INCH ROUNDS)

1 lime, JUICEd 1 LONG RED CHILLI, FINELY CHOPPED (OPTIONAL) 6 STAR ANISE

STEAMED BROCCOLINI, GREEN BEANS, ROAST SWEET POTATO WEDGES, TO SERVE

½ CUP BEEF STOCK (OR WATER) 1. Preheat fan forced oven to 220°C. Place carrots, parsnips and leeks in roasting dish, drizzle with oil and sprinkle with pepper.

2. Combine lemongrass paste, fish sauce, garlic, lime juice and chilli in a small bowl. Make six 2cm-long cuts on the top surface of the Beef and press the star anise halfway into the cuts. Place Beef on top of vegetables and cover the Beef with the lemongrass mixture, coating the top and sides. Pour stock (or water) into the roasting pan over the vegetables (but not over the Beef).

3. Roast for 20 minutes and then turn fan forced oven down to 160°C. Cook for 30 minutes for medium rare or 40 minutes for medium. Remove Beef to a plate and cover loosely with foil. Return vegetables to the oven and cook while Beef is resting. Rest Beef for 15 minutes before carving.

4. Serve slices of Beef with the roast vegetables, drizzled with some of the pan juices and steamed vegetables.

TIPS Parsnips can be substituted for butternut pumpkin or swedes.

Use any leftover Beef to make Vietnamese Beef rolls.

Fill wholemeal rolls with sliced Beef and sliced leftover roast vegetables or salad leaves.

To add extra flavour, marinate in the fridge overnight covered with cling wrap.

3 veggies

HIGH IRON

HIGH PROTEIN

HIGH ZINC

Switch to make CHINESE-STYLE BEEF ROAST Bring the family together for this delicious Chinese twist on the classic roast dinner. Swap fish sauce for soy sauce, swap lemongrass for grated ginger and add one tsp sesame oil. Serve with rice and steamed Asian greens such as choy sum, bok choy or gai laan.

themainmeal.com.au

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DICED BEEF Diced Beef is one of the most versatile and economical ingredients for winter cooking. Your butcher can help you decide which cut is best for your recipes and will usually choose from chuck, boneless shin/gravy Beef, topside, round, blade or rump cuts of Beef.

Flavoursome and tender, freshly diced Beef will keep in the fridge for a few days. Just add a few pantry ingredients and fresh veggies for fast and nourishing winter dinners.

Diced Beef is the perfect choice for curries, casseroles, stews, soups, and stir fries. It’s also ideal for slow or pressure cookers.

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