Baked Potato or Stuffed Red Pepper

Clients asked me for a Baked Potato recipe. This is the lowest carb recipe I could muster! It is high at 42g so I included the stuffed pepper as a lower carb but still tasty option.

Dark green lentils bulk up a beef mince dish, adding healthy fibre-rich plant food to your diet. Kids will not spot the lentils, especially if you add pasta or tinned tomatoes. You can flavour it with Mexican spices or Indian spices.

You can stuff the filling into a baked potato or a roasted red pepper and serve with a side salad. This is a very filling lunch and is suited to hungry, cold Winter days. Try to buy organic potatoes as they are a heavily sprayed crop but it is difficult to get large organic potatoes in my area in Dublin.

Makes 8 x 100g portions

Half Baked Potato with 100g filling: Carb 42g.  Kcals 304. Protein 21g. Fat 7g. Fibre 5.3g

Half Roasted Pepper with 100g filling: Carb 15g. Kcal 200. Protein 18g Fat 7.8g. Fibre 4.6g

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Meaty Filling: Carb 9g. Kcals 168. Protein 17g, Fat 6.8g. Fibre 2.8g.

100g Flesh and skin potato: Carb 31.7g Kcals 136. Protein 3.9g. Fat 0.2g. Fibre 2.7g

100g Roasted half red pepper: Carb 6g. Kcals 32. Protein 1g. Fat 1g. Fibre 2g.

Ingredients

1 serving

500g, raw baked potato OR

150g, raw red pepper

 

Meaty Filling

500g lean Irish Beef mince (5% fat)

1 x 400g tin Lentils Vertes (darkest ones you can get)

80g Celery

40g, onion

10g, 2 tsps tomato puree

10g, 2 clove garlics

5g, 1 tsp coconut oil

1 vegetable stock cube with 300ml boiling water

Indian Spiced

Half a sachet, 12g Green Saffron packets- the lentil dahl or madras or tandoori

OR

Mexican Spiced

20g, 4 teaspoons Smoked Paprika

5g,  Hot Paprika

15g, 3 teaspoons dried oregano

5g, 1 teaspoon ground cumin

A pinch cayenne chilli pepper or a red chilli

Plenty of black pepper

Method

Preparation

Mix the stock cube with 400ml boiling water, set aside. Note that you want a relatively dry mixture so may not be using it all.

Rinse the tinned lentils in a sieve under a cold tap and leave to dry.

(If you are using dried lentils, rinse 140g of them and add them to beef stock bring to the boil and simmer for 20 minutes. Stir them well as they cook as they tend to stick to the pan. Dried green lentils require 40 minutes of cooking time but they will finish cooking when you add them to the beef)

Crush the garlic and chop the celery

Mix the Mexican spices together in a little bowl

To cook the baked  potato

1.Preheat the oven to 180.

2.Prick the potato in a few places and microwave it for 15 to 20 minutes on full power until it is almost cooked.

3.Oil up your hands with coconut fat and lather the potato skin when it cools in oil before adding it to roast on the oven wire shelf for 30 minutes until the skin is crispy.

  1. Remove from the oven and cut it in half. Scoop out the starch filling, leaving enough under the skin to keep the shape intact.
  2. Stuff it with the lentil and Meat filling and place back in the oven for 5 to 10 minutes to ensure it is hot enough to serve
  3. Serve with a dollop of natural yoghurt on top and sprinkle with cayenne chilli pepper for colour.

 

To roast the red pepper

  1. Pre-heat the oven to 150. Wash the pepper, cut evenly in half and remove the seeds and white interior seams
  2. Place a little olive oil on the outer skin and roast in a pre-heated oven, skin side up for 10 to 15 minutes
  3. Remove and fill with the lentil & beef mixture. Put back in the oven if it needs heating up. Serve with a side salad and a dollop of natural yoghurt on top and sprinkle with cayenne chilli pepper for colour.

 

 

To Cook the lentil & meat filling

  1. Add the coconut oil to a moderate heated frying pan and fry the garlic and onion until you see a little brown
  2. Add the beef mince, turn up the heat and fry until there is no raw remaining
  3. Turn the heat down and add in the lentils, celery, tomato puree and mix together. Add fresh chillis if you have them in stock.
  4. Choose your flavouring, Indian or Mexican, the add the spice mixing it well with the other ingredients
  5. Finally add the vegetable stock, 100ml at a time allowing the mixture to absorb the liquid. You do not want too wet a mixture. Allow it to simmer gently for 20 minutes.
  6. Taste it and if you want more spice, add it.
  7. Cool the filling and store in portion sizes.

The rest of your family who are not on Low-Carb can enjoy a portion in wraps, on potatoes, as a dinner with extra vegetables and rice.