Meat and Legume cheese crusted casserole
Here is a recipe which halves the amount of red meat and replaces it with legumes (beans and lentils) and in my opinion loses non of the meaty flavour. Lentils and beans are a great source of fibre. They can cause bloating in some people but quantities are small in this meal so try them and see if you can tolerate them.
Makes 5 servings
1 serving: Carb 24 Fat 13g Calories: 289
Makes 5 servings
5g 1 Beef stock cube with 500ml+ water
400ml, tin chopped tomatoes
5g Hatcho Miso paste
80g, 2 small celery sticks
160g Carrots, 2 medium carrots
10g, 2 garlic cloves
200g, 2 large portobello mushrooms
150g lean beef mince
100g dark green lentils
200g beans (kidney or mixed)
0.5 teaspoon chipotle spice
Optional: 30g per person melted mozzarella cheese
Pre-heat the oven to 140 – a medium heat
Add boiling water to the lentils in a saucepan, stir well, bring to the boil and simmer for 20 minutes while you prepare the rest of the meal.
Add boiling water to the stock cube and miso and mix well in a jug and set aside
Drain the tin of beans into a sieve and rinse well under a cold running tap and leave to drip. You can use the same sieve later to strain the lentils
Chop all your vegetables- celery, carrot, garlic, onion in small pieces and roughly chop the mushrooms in largish chunks as they shrink in the cooking when they lose their water
Add the meat to a dry frying pan on a highish heat and use a fork to separate out the meat so that there are no clumps. As the raw look of meat turns to light brown, add the garlic and onion. Use a little of the stock if the frying pan dries out. Mix well.
Then add the celery and carrot and most of the stock to the frying pan and leave it to simmer.
Strain the lentils and I pour boiling water over them in the sieve to rinse them to wash off the cooking residue before adding them to the casserole.
Now add all the ingredients, including all the stock and tinned tomatoes, to a casserole dish, mixing them well together and oven roast them on a moderate heat for 3o to 50 minutes until the vegetables are at a consistency you like (soft or crunchy).
I divide the casserole into 5 dishes at this point. I don’t like the cheese topping but my husband does so I add 30g of cheese to his dish and bake it in the oven under the grill until it gets slightly brown.
I keep this dish for 5 days in the fridge. It reheats beautifully.