WEEK 7 - SPYSKAART
MAANDAG LASAGNE
DINSDAG BABY POTATO SALAD WITH ANCHOVY DRESSING
WOENSDAG STICKY CHICKEN THIGHS WITH STIR-FRY
DONDERDAG TAMATIEBREDIE
VRYDAG BEST EVER STEAK AND HUMMUS SANDWICH
WEEK 7 - RESEPTE
LASAGNE
Serves 4 – 6
Olive oil, for frying
500g lean beef mince
1 onion, finely chopped
3 cloves garlic, finely chopped
½ cup each grated carrot and chopped celery
2 cans (400g) each chopped tomatoes
3 tbsp (45ml) tomato paste
1 cup (250ml) water
½ cup (125ml) red wine
2 tsp (10ml) beef stock powder
1 tbsp (15ml) sugar
1 tbsp (15ml) dried oregano
Salt and milled pepper
750ml white sauce
1 packet (500g) lasagne pasta sheets
1 cup (250ml) grated cheddar
Heat a glug of oil in a large saucepan. Brown meat and vegetables in a little oil. Add remaining ingredients and allow to simmer for 1 hour, stirring occasionally and adding more water if necessary.
Layer meat sauce, pasta sheets and white sauce in two alternating layers.
Top with cheese and allow to stand for 15 minutes.
Bake for 30 – 45 minutes or until pasta is tender and top is well browned.
Hint: Mince definitely benefits from long, slow cooking, it not only makes the meat soft and tender but more digestible too.
BABY POTATO SALAD WITH ANCHOVY DRESSING
Serves 4
Delicious served hot or cold
1 packet (700g) baby potatoes
1 packet (200g) fine green beans
4 – 6 eggs, soft boiled and peeled
½ packet spring onions, chopped
2 – 3 tbsp (30 – 45ml) capers
Dressing:
1tsp (5ml) Dijon mustard
3 tbsp (45ml) white balsamic vinegar
3 tbsp (45ml) olive oil
4 – 6 anchovies, mashed
Boil potatoes in plenty of salted water until almost tender, add green beans and cook for a few minutes, then drain.
Place all salad ingredients on a platter.
Mix dressing ingredients together. Drizzle over salad. Serve immediately.
Hints: Baby potatoes have a much lower glycaemic index than regular potatoes. They release their energy at a slower rate, making you feel fuller for longer. Not only are potatoes nutritionally dense, 3 – 4 boiled baby potatoes provide adults with one third of their daily Vitamin C allowance.
STICKY CHICKEN THIGHS WITH STIR-FRY
Serve 4
500g skinless, boneless chicken thighs
½ cup (125ml) sweet chilli sauce
Salt and milled pepper
Oil, for frying
1 tsp (5ml) sesame oil
1 tbsp (15ml) garlic and ginger paste
1 packet (200g) egg noodles, soaked in boiling water
2 packets (400g each) nutty stir-fry vegetables
1 packet chilli ginger and garlic stir-fry sauce
½ packet (15g) coriander
Preheat grill to maximum setting.
Toss chicken in sweet chilli sauce and place on a baking tray. Season and grill on both sides until crispy, caramelised and slightly charred. Slice into strips.
Heat oils in a pan and wok, add paste and cook for 15 seconds, then add noodles and vegetables and stir-fry until tender.
Toss through sauce. Serve stir-fry topped with chicken and plenty of coriander.
TAMATIEBREDIE
(4 –6 porsies)
1200g ryp, vars tamaties
500g lamsribbetjie, van die been gesny
700g kort lamskenkels
meel om die vleis te bedek
sowat 50ml sonneblomolie
6 klein piekel-uitjies, in kwarte gesny
2 ml fyn gemmer
3 kardomomsade
5ml koljandersaad
6 heel peperkorrels
7ml vinkelsaad
7ml droë tiemie
3 knoffelhuisies
sout en varsgemaalde swartpeper na smaak
15ml blatjang
150ml witwyn
Verhit jou oond tot 160ºC. Verwyder die skil van die tamaties. Sny die tamaties in kwarte. Sny die ribbetjie in sowat 4cm-stukke. Bedek die ribbetjie en lamskenkels met meel. Skud die oortollige meel af. Verhit die olie in ‘n groot kastrol. Braai die vleis tot lekker bruin. Haal die vleis uit en hou eenkant. Gooi die uiekwarte in dieselfde kastrol en braai vir 5 – 10 minute tot lekker bruin. Sit die vleis terug in die kastrol. Stamp die gemmer, kardemom, koljander, peperkorrels, vinkel, tiemie en knoffel met ‘n stamper en vysel tot ‘n pasta. Voeg by die vleis en meng goed. Voeg die tamaties by en geur met sout en swartpeper. Maak die kastrol met ‘n deksel toe en kook in die oond vir 3 - 3½ ure. Kyk so elke nou en dan dat dit nie droog kook nie. As dit droog lyk kan jy ‘n bietjie water byvoeg. Voeg die blatjang en wyn by en laat vir nog ‘n halfuur oop in die oond bak.
BEST EVER STEAK AND HUMMUS SANDWICH
Serves 4
Add a cold beer and lunch/dinner is served!
1 red or white onion, sliced
Olive oil, for frying
2 tomatoes, thickly sliced
4 (100 – 150 g) steaks
Salt and milled pepper
2 tsp (10ml) ground coriander
2 tsp (10ml) ground cumin
1 packet (30g) rocket
1 tub (200g) reduced-fat hummus
4 ciabatta rolls, for serving
Fry onion in a little olive oil, until well browned and caramelised, remove and set aside.
Sear tomatoes and set aside.
Rub steaks all over with olive oil and season with salt, pepper and spices. Fry for 2 - 2½ minutes a side in a very hot pan until well browned but still pint in the middle. Allow to rest for a few minutes, then slice.
Serve steaks on rolls with onion, tomato, rocket and hummus.
