MEATLOAF

Just like the album Bat Out of Hell this meatloaf is an absolute classic with a surprise spicy note.

Beef and Lentil

Serves 2 with1 serve meatloaf leftover • 2359kJ

INGREDIENTS

½ cup red lentils

2 slices wholegrain and oats bread, torn up roughly

1 medium brown onion, peeled and chopped roughly

1 medium carrot, peeled and chopped roughly

½ cup tightly packed parsley leaves

400g (14oz) lean beef mince

2 tablespoons garam masala spice

1 egg, lightly beaten

3 tablespoons tomato chutney

2 cups loosely packed mixed lettuce leaves

Olive Oil, vinegar and Herbs Salad Dressing (recipe follows)

PREP

Preheat the oven to 180◦C (350◦F).

Check the lentils for unwanted stones. Cover the lentils with water in a small saucepan, cover, and bring to the boil over a medium heat. Take off the lid and cook until the lentils have absorbed the water, 2–3 minutes. Cool.

Line a 7cm (2¾in) deep, 11 x 21cm (4½ x 8½ in) loaf pan with a double layer of baking paper, bringing the paper up about 2cm (¾in) above the top of the pan – this will help with easy removal.

Crumb the bread in a food processor, pulsing 5–6 times until crumbed. Add the onion, carrot and parsley to the crumbs and process 2–3 minutes. Transfer the mixture to a large bowl. Add the lentils, mince, garam masala and egg.

Mix well with clean hands until well combined. Press the mixture into the prepared pan pressing it down firmly until the top is smooth.

COOK

Place on the middle shelf of the oven and bake for 30–35 minutes or until firm to touch and a skewer inserted the centre of the meatloaf comes out clean.

Brush the top with 1 tablespoon of chutney and cook for another 10 minutes – this will give it a nice glaze.

Cool in the pan for 10 minutes. Lift out and place on a cutting board. Peel away the paper and discard.

Cut into 6 even slices and put two into a container for another meal.

SERVE

Serve 2 slices per person on warmed plates with the rest of the chutney and lettuce tossed in the dressing.

TIPS

• 2 slices bread will yield a heaped cup of breadcrumbs.
• Check the tomato chutney labels for the lowest in sodium for bonus points.

OPTIONS

• Garam masala is a blend of about ten spices and could be swapped for a Middle Eastern, Mexican or Indian spice blend.

Ideas to use the extra serve of meatloaf

· Make into two lunch wraps - one for you and one to share. Spread tomato chutney on bread, top with torn rocket, mint, parsley, tomato and meat loaf. Roll up tightly in baking paper, cut in half and enjoy!

· Microwave to reheat and serve with steamed beans, asparagus and a dollop of mustard.

· Cut up the meatloaf and place into an ovenproof dish. Top with mashed potato or sweet potato and a sprinkling of grated low fat cheese. Bake until hot and serve with vegetables.

Beef and Bean Chilli

Watch this recipe on BB4B TV (coming soon)

You can serve this Mexican classic a number of ways: it’s really three-recipes-in-one

Serves 2

INGREDIENTS

400g (14oz) can kidney beans

1 tablespoon oil

1 large red onion, finely chopped

1 large red capsicum, finely chopped

2 teaspoons Mexican chilli powder

1 teaspoon sweet paprika

300g (10.oz) lean beef mince

400g (14oz) can diced tomatoes

1 cup chopped flatleaf parsley

1 large piece wholemeal pita bread (Lebanese flat bread) for serving

PREP

Rinse and drain the kidney beans.

COOK

Heat oil in a non-stick medium-sized saucepan over low-to medium heat. Add onion, capsicum, chilli powder and paprika and cook, stirring, until vegetables are soft. Don’t rush it—this may take about 10 minutes and will really develop the flavours.

Add the mince and cook, stirring, for 5 minutes to break up the mince. Add in kidney beans and stir in the tomatoes. When hot reduce the heat to low, cover and cook for 15 minutes. Remove from the heat and mix in the parsley.

SERVE

Spoon the chilli into 2 warmed bowls (or a large bowl for scooping and sharing) and serve with torn pieces of pita bread.

TIPS

• DIY chilli powder: blend chilli powder, cumin and sweet paprika to taste

• Crisp the pita chips by simply toasting the pita bread first—watch it carefully while toasting because it doesn’t take long

• Freeze leftovers in an airtight container—label and date so you know what’s in there.

OPTIONS

• If you like to start from scratch (and save a few cents), soak dried kidney beans overnight and cook in lots of boiling water (don’t add any salt)—they’ll take about an hour. If you make extra, you can freeze them too.

• Serve with steamed rice instead of bread.

• Serve in a soft tortilla wrap with salad

LAMB SHANKS AND LENTILS

Watch this recipe on BB4B TV (coming soon)

Feel like a primal hunter by eating meat with the bone left in!

Serves 2

INGREDIENTS

2 x 400 g bone trimmed (Frenched) lamb shanks

1 cup red lentils

1 tablespoon oil

1 medium brown onion, roughly chopped

1 large carrot, peeled and roughly chopped

400 g (14oz) can whole peeled tomatoes, no added salt

½ cup reduced salt beef stock

2 teaspoons brown sugar

1 tablespoon dried oregano

2 cups baby spinach

2 slices wholegrain bread

PREP

Preheat the oven to 200°C (400°F).

Trim any visible fat from the shanks with a really sharp knife.

Remove any little stones that may have snuck in with the lentils and rinse well.

COOK

Heat a flameproof casserole dish with a tight-fitting lid over a high heat. Add the oil and when it is hot, add the shanks. Brown the shanks all over, turning frequently and watching out for oil splatter. Once the shanks are browned well on all sides, remove the pan from the heat.

Add the onion, carrot, tomatoes, stock, 1 cup water, sugar and oregano to the pan, cover with the lid and place on the middle shelf of the heated oven. Cook for 45 minutes then take the pan out of the oven and sit it on a wooden board.

Turn the shanks with tongs. Stir in the lentils, return to the oven and cook, covered, for a further 45 minutes or until the meat is falling off the bone. Remove from the oven. Stir through the spinach—there will be enough heat to just wilt it and that’s all it needs.

SERVE

Spoon into warmed bowls (you might need two spoons or tongs for the shanks) and serve with the bread at the ready for mopping up all the delicious sauce. The bones are finger-licking good, so have a bowl of warm water handy as a finger bowl.

TIPS

· You can use parsnip, pumpkin or sweet potato instead of carrot

· Add extra water when cooked if you would like to have more sauce for mopping up.

· Lemon zest and chopped parsley is a great combo to sprinkle over the shanks.

· The shanks taste even better if you make them a day before as the flavours develop overnight. They freeze well too.