Tag Archives: beef

Leftovers Beef Orange Stir Fry

Quick and easy, this beef orange stir fry uses all my leftover vegetables to provide you with 5 OF YOUR 5-A-DAY!

INGREDIENTS:

  • Handful Spinach
  • 140g lean stir fry beef
  • 1 carrot, sliced finely
  • 80g sweetcorn
  • 1 onion, chopped
  • 1 garlic clove, diced
  • 1 tsp ginger, grated
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp honey
  • 1 1/2 tbsp rice vinegar
  • 1 orange, half juiced and half in segments
  • 1 tsp olive oil
  • Noodles, cooked

METHOD:

  1. Heat the olive oil in a pan on a medium heat and add the onion and carrot; sauté for 5 minutes. Add the garlic clove and cook for a further 2 minutes.
  2. Add the stir fry beef strips and turn up the heat until browned. Reduce the heat to medium and cook for 3-4 minutes.
  3. Add the orange segments, sweetcorn and noodles, cooking for a further 2 minutes.
  4. Add the soy sauce, ginger, rice vinegar, honey, and orange juice. Combine and cook until heated through.
  5. Serve and enjoy!

NUTRITION: Screen Shot 2018-09-16 at 10.37.32.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Orange – Concentrated in vitamin C for immune and antioxidant function; oranges are also high in fibre for digestion and potassium for fluid balance and electrolytes.

Carrot – high in vitamin A (specifically beta-carotene) for vision and immune function.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Noodles – high in carbohydrate to give you loads of energy to get you through your day!

Lighter Swedish Meatballs

Bring them Ikea meatballs home with you with this easy, healthier version! Using yoghurt instead of the double cream which is normally used, and lean mincemeat, this recipe reduces the fat content significantly from regular versions whilst still tasting AMAZING.

Serves 4

INGREDIENTS:

  • 250g pork mince
  • 250g 5% fat beef mince
  • 4 tbsp fat free greek yoghurt
  • 2 tsp dijon mustard
  • 4 tbsp Hendersons relish or Worcestershire sauce
  • 600ml beef stock
  • 2 tsp dried dill
  • 1 brown onion, finely chopped
  • 1 egg, whisked
  • 30g breadcrumbs
  • 1 tsp olive oil
  • 1 tbsp cornstarch
  • 800g cooked wholewheat fusilli pasta, to serve

METHOD:

  1. Combine the meat, onion, egg, breadcrumbs and dill in a large bowl and shape into balls – there should be 16.
  2. Heat the olive oil in a pan on a high heat and add the meatballs to brown. TIP: limit the turning of the meatball so that they do not fall apart. When no pink meat can be seen, remove from the pan.
  3. Mix the cornstarch in a bowl with 1-2 tbsp of cold water or until a thick consistency has been formed.
  4. Add 200ml of the stock to the pan used for the meatballs and simmer; slowly whisk the cornstarch mix into the stock, creating a thick gravy. Whisk the remainder of the stock in and add the browned meatballs, reducing to a medium heat. Cook for 15minutes or until the meatballs are brown inside.
  5. Whisk in the mustard, Henderson’s relish and yoghurt and heat for a further 2 minutes – this may alter the consistency of the sauce so cook until preferred thickness.
  6. Serve with pasta.
  7. Enjoy!

NUTRITION:

Screen Shot 2018-08-16 at 20.33.15.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Pork – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Yoghurt – Contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Wholewheat pasta – High in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. Enjoy!

NUTRITION:

Screen Shot 2018-06-22 at 16.44.09.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Beef Teriyaki

This meal, adapted from Japanese recipes, brings Wagamama’s straight to your plate and home, and is much lower in fat.

Serves 2.

INGREDIENTS:

  • 200g lean beef steak, diced
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 onion, chopped
  • 300g mangetout or sugar-snap peas
  • 150g dry rice
  • Sesame seeds to top (optional)
  • Teriyaki sauce

Homemade teriyaki sauce:

  • 2 tbsp cornstarch
  • 60ml reduced-salt soy sauce
  • 120ml water
  • 60ml cold water
  • 5 tsp brown sugar
  • 1 tbsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder

METHOD

  1. Heat the rice with boiling water and bring to the boil, cover and simmer for 10-15 minutes.
  2. Meanwhile, heat olive oil in a wok and cook the onion on a medium heat for 2-3 minutes.
  3. Add the diced beef and increase the heat; cook for 2 minutes.
  4. Add the pepper and mange tout, cook for a further 4 minutes, until the vegetables are heated through.
  5. Add the teriyaki sauce and heat for a further minute.
  6. Serve with the rice and top with sesame seeds.
  7. Enjoy!

Method for homemade teriyaki sauce:

  1. Mix the soy sauce, 120ml of water, brown sugar, honey, garlic and ginger powder in a sauce pan, heat until simmering.
  2. Mix the cornstarch and 60ml of water, and add to the simmering soy sauce mix.
  3. Keep stirring until thick, add water or more cornstarch until desired thickness.

NUTRITION

Screen Shot 2018-05-24 at 15.55.15.png

PLEASE NOTE: this recipe is high in salt and sugar due to the teriyaki sauce. It  should be only eaten in moderation; and if wanting to reduce the sugar and salt, leave out the teriyaki sauce.

BUT…

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

This recipe also provides 3 of your 5-a-day, so supplying even more vitamins and minerals.

Beef Soft Tacos with Healthy Slaw

A healthier version with loads of vegetables and can easily be adapted to suit different diets!

Serves 4

INGREDIENTS:

  • 500g 5% fat beef mince (or vegetarian alternative)
  • 1 red onion, chopped
  • 1 clove garlic, diced
  • 1 green pepper, chopped
  • 1 tsp olive oil
  • 3 carrots, thinly sliced
  • 1/2 green cabbage, chopped
  • 1/2 red cabbage, chopped
  • 2 apples, chopped
  • 4 tbsp fat-free plain yoghurt
  • 1 tbsp reduced fat mayonnaise
  • 8 soft tacos (I used the Old El Paso ones)
  • Salsa and guacamole to serve (optional)

METHOD:

To make the beef:

  1. Heat the olive oil on a medium heat in a pan.
  2. Add the onions and sauté for 4 minutes.
  3. Add the beef mince and garlic, and increase to a high heat to brown for 3-4minutes.
  4. Reduce to a low-medium heat and add the peppers and cook for a further 8-10 minutes, stirring occasionally.

To make the coleslaw:

  1. Mix together the carrots, cabbage and apples.
  2. Add the yoghurt and mayonnaise, and mix well.

Serve all with the tacos, salsa and guacamole. Enjoy!

NUTRITION

Screen Shot 2018-05-17 at 14.48.51.png

Beef – High in protein and low in fat, when the 5% version is bought. It is also high in vitamin B3, B6 and B12, for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Coleslaw – Providing fruit and vegetables for your 5-a-day, and lower in fat (and, in my opinion, tastier) due to plain yoghurt and reduced-fat mayo being used instead of normal mayonnaise.

 

Why Christmas dinner isn’t THAT bad for you…

MERRY CHRISTMAS!!!!

I hope everyone has had a splendid day full of festive cheer… but lets get onto the eating. At the moment I am sitting watching Alan Carr’s Chatty Man and feeling like a stuffed turkey, and I am sure that I am not the only one eh? Christmas Day is perceived as a nationwide ‘cheat day’, however should we even be considering that the feast of a meal we have all consumed is a ‘cheat meal’? The basics of a Christmas dinner (for the most of us) would be meat, veg and potatoes, and this does conform to, depending on how everything is cooked, the guidelines set out by the NHS in the Eatwell Guide.

MEAT

Okay so you may pass this by if you are veggie/ vegan but, for the majority of us, this is the main staple of a Christmas meal. I have narrowed it down to three main meats consumed in a regular persons dinner:

Turkey

So turkey is a very very very lean meat, with 100g containing 31.2g of protein and only 4.6g of fat. But what does this mean? There are slightly less calories per 100g than a more fatty meat so could be considered a ‘healthier’ option. It is also high in multiple minerals: zinc, which is used in carbohydrate metabolism, protein and fat synthesis and immune function; potassium, needed for nervous and heart function; and phosphorous needed for bone and teeth formation.

Chicken

Turkey’s small but mighty counterpart, many of the same nutritional values are similar to its larger cousin. It is marginally higher in calories per 100g (177 as opposed to 166 in turkey) which can be explained by a slight increase in fat (7.5g) and a decrease in protein (27.3g). SCIENCE FACT: Fat contains 9kcal per gram whereas protein only contains 4kcal per gram. These small differences should really be overlooked, as chicken is still a lean and healthy meat. As well as being high in potassium and phosphorous like turkey, it is also high in niacin (a B vitamin) which help the body use carbohydrates for energy.

Beef

Okay okay okay, so this is a more fatty meat BUT there are some nutritional benefits. Firstly, fat is NOT bad for you, if eaten in moderation, as it is needed for energy, fat-soluble vitamin absorption and organ protection. It also has a high iron content, which is needed for oxygen transport and, out of all the vitamins and minerals, has the highest number of deficiencies in humans.

VEGETABLES

So there is a reason that we all need to have 5-a-day…. because vegetables are one of the key dietary sources of the main vitamins and minerals, and there are LOADS in a Christmas roast!

Brussels

Love them or loath them they are a staple of a Christmas dinner. Nutritionally they are a provider of potassium, folate which helps growth and cell maintenance, and vitamin C which helps make collagen, a protein making up connective tissue, aids hormonal reactions and immune function.

Carrots

Roast carrots drizzled in honey is how my family cook them at Christmas, and we eat them by the ton! Carrots contain a whopping amount of retinol (vitamin A), which has roles in the body associated with growth and immunity.

Parsnips

The cousin of carrots, parsnips don’t contain as much vitamin A, however they can provide us with folate and a massive amount of potassium.

POTATOES

Roasted, mashed, boiled, sautéed, whatever you fancy, potatoes are the starchy carbohydrate staple in your mammoth Christmas meal, providing energy to get you through the charades and boardgames that may follow later on in the evening.

 

SO

The basics of the Christmas dinner are very healthy… so the only unhealthiness on the rest of the day may be the Quality Streets and Christmas pudding consumed throughout the rest of the day…

Continue reading Why Christmas dinner isn’t THAT bad for you…