Crafty Meals – easy recipes for healthy meals

Garlic Steak with Rice Salad
Serves 4
Prep time : 10 minutes
Cooking time : 25 minutes
For conversions, click here to use our handy guide.

Ingredients
2 1/2 cups vegetable stock.
1 1/3 cups long-grain rice.
Olive oil cooking spray.
1 bunch asparagus, trimmed, diagonally sliced into thirds.
1 yellow capsicum, cut into 1cm thick strips.
250 grams cherry tomatoes.
1/3 cup flat-leaf parsley leaves, chopped.
1/2 lemon, juiced.
4 round steaks.
1 tablespoon garlic steak seasoning.
Lemon wedges, to serve.

Method
Add stock to a saucepan and bring to the boil.
Cook rice according to packet directions. Drain and return to pan with lid on. Set to one side.
Place a lightly greased barbecue plate over medium-high heat.
Spray capsicum, asparagus and cherry tomatoes lightly with oil, and barbecue for 2 to 3 minutes, turning while cooking.
Remove vegetables from barbecue and place in a large bowl.
Add rice, parsley and 1 1/2 tablespoons lemon juice. Toss until well mixed.
Heat barbecue grill plate to a high heat.
Spray both sides of the steak with oil, and sprinkle with seasoning on both sides.
Cook for 30 seconds on each side for medium steak.

Serving
Serve steak with warm rice salad, and lemon wedges.

Bookmark it!

Thai Beef Salad
Serves 4
Prep time : 10 minutes
Cooking time : 10 minutes
For conversions, click here to use our handy guide.

Ingredients
500 grams of beef fillet.
2 carrots, peeled and julienned.
2 lebanese cucumbers, julienned.
4 green onions, thinly sliced on the diagonal.
2 kaffir lime leaves, thinly sliced.
10 cherry tomatoes, quartered.
1/2 cup vietnamese mint leaves, roughly chopped.
1/2 cup coriander, roughly chopped.
2 teaspoons peanut oil.
Dressing
1/4 cup peanut oil.
2 limes, rinds grated and juiced.
1 tablespoon light soy sauce.
1 tablespoon fish sauce.
1 tablespoon brown sugar.

Method
Preheat a grill pan over high heat.
Brush the beef fillet with oil and cook until medium, around 4 minutes per side.
Remove and cover with foil when done. Allow to rest at least 5 minutes.
Mix all remaining salad ingredients together in a bowl.
Add dressing ingredients together and whisk until combined.
Thinly slice cooked beef fillet.
Toss beef together with salad.
Drizzle over dressing and serve.

Bookmark it!

Traditional Bolognaise
Serves 4
Prep time : 5 minutes
Cooking time : 90 minutes
For conversions, click here to use our handy guide.

Ingredients
2 tablespoons olive oil.
1 large onion, chopped finely.
1 large carrot, grated.
2 cloves garlic, crushed.
400 grams lean beef mince.
250 grams pork mince.
1/4 cup tomato paste.
1/2 cup beef stock.
2 x 400 gram cans whole peeled tomatoes, chopped finely.
1/2 teaspoon white sugar.
400 grams spirali or rigatoni pasta.
Parmesan, grated, to serve.

Method
Over medium heat, place a deep frying pan and add onion, carrot and garlic.
Cook for 4 to 5 minutes, until onion is opaque and tender.
Increase to a high heat and add the beef and pork mince.
While stirring frequently, cook for 5 minutes, or until the mince has browned.
Add the tomato paste and cook for 1 minute.
Add stock, tomatoes with their juice, and sugar to the pan.
Lower heat to medium-high, and bring to the boil.
Cook uncovered for 5 minutes.
Reduce heat to low, and simmer, covered for an hour.
Increase the heat to medium and boil gently, uncovered for 10 minutes, or until sauce has thickened.
In a large saucepan of boiling salted water, cook pasta according to packet directions, until tender. Drain.

Serving
Serve sauce over pasta, and top with parmesan.

Bookmark it!

Sesame Beef and Asian Greens
Serves 4
Prep time : 12 minutes
Cooking time : 6 minutes
For conversions, click here to use our handy guide.

Ingredients
2 tablespoons Sweet Chili Sauce.
1 tablespoon Hoisin Sauce.
2 tablespoons Ketcap Manis.
500 grams Beef Fillet, finely sliced across the grain.
2 tablespoons Sesame Seeds.
2 1/2 tablespoons Peanut Oil.
1 red onion, cut into thin wedges.
2 cloves garlic, crushed.
1 bunch baby bok choy, stems chopped and leaves separated.
1 bunch Choy Sum, stems chopped and leaves separated.
1 red capsicum, quartered, deseeded and finely sliced.

Method
Combine Sweet Chili, Hoisin Sauce and 1 tablespoon Ketcap Manis in a jug.
Mix the remaining Ketcap Manis with the Beef in a bowl and mix well, to ensure the Beef is well coated.
Place wok over high heat, until very hot.
Dry-fry the Sesame Seeds until golden. Remove to a plate.
Reheat wok to high temperature.
Add 2 tablespoons oil to wok, and swirl to coat the surface.
Add a quarter of the Beef and stir fry for 30 seconds or until seared.
Transfer to a bowl.
Repeat with remaining Beef, making sure that the wok and oil are reheated to high temperature each time.
Add the remaining oil to the wok.
Add the onion and garlic. Stir fry for 1 minute, or until the onion is opaque and soft.
Add the bok choy and choy sum stems, and capsicum. Cook for 30 seconds. Add 1 tablespoon water.
Cover and cook for 20 seconds.
Remove cover and return Beef and any juices to wok.
Add sauce mixture and stir fry for 1 minute.

Serving
Stir through Sesame Seeds. Serve over steamed Jasmine Rice.

Bookmark it!

Stuffed Cabbage Rolls
Serves 4
Prep time : 10 minutes
Cooking time : 50 minutes
For conversions, click here to use our handy guide.

Ingredients
1 tablespoon olive oil.
1 small onion, chopped finely.
1 small carrot, chopped finely.
2 cloves garlic, crushed.
400 grams minced beef.
1/4 cup red wine.
2 tablespoons tomato paste.
400 gram can diced tomatoes.
100 grams, capsicum, char grilled and chopped finely.
1/3 cup fresh basil, chopped finely.
12 large savoy cabbage leaves.

Method
In a heavy based saucepan, heat oil over a medium-high heat.
Add the onion, carrot and garlic and stir until the onion is opaque and the carrot is tender.
Add the minced beef. Ensure the mince is broken up while stirring, so that there are no lumps. Cook until the mince has browned – about 5 minutes.
Add the red wine, tomato paste, and chopped tomatoes. Bring to the boil, while stirring then reduce heat to a low simmer, stirring every so often, for 40 minutes or until the sauce thickens.
Stir through the capsicum and basil.
Remove from heat, and cool for about 20 minutes.
In a large saucepan, bring salted water to the boil and add 4 cabbage leaves.
Cook until wilted. Refresh the leaves in iced water, drain and pat dry on paper towel.
Repeat this process with the remaining leaves.
To construct the cabbage rolls, place 1 leaf on a board, and carefully place 1/4 cup of the mince sauce at the stem end of the leaf.
Fold the edges in and roll firmly to contain the filling. Repeat with the remaining leaves.
Place a steamer over a wok, or large saucepan of boiling water and position the cabbage rolls, seam side down.
Cover and steam for 3 to 5 minutes, until cabbage is tender.

Serving
This dish is delicious for a light lunch, or an entree for dinner.

Bookmark it!

Beef Stroganoff
Serves 4
Prep time : 10 minutes
Cooking time : 30-35 minutes
For conversions, click here to use our handy guide.

Ingredients
600 grams lean quality beef, sliced.
2 rashers of bacon, rind removed and finely diced.
1 large brown onion, diced.
1 clove of garlic, crushed.
1 tablespoon smoked paprika.
1/2 cup sour cream.
400 grams mushrooms, sliced.
2 tablespoons tomato paste.
2 tablespoons olive oil.
2 tablespoons seasoned flour.
1 cup beef stock.
1/2 cup fresh chopped flat leaf parsley.
Salt and pepper to taste.

Method
Add flour and beef to a medum freezer bag, toss to coat.
Heat oil in a heavy based pan over medium heat.
Add onion and cook for 3 minutes.
Add beef and garlic, cook until beef is sealed all over, about 4 minutes.
Add mushrooms, cook for 4 minutes.
Add stock, tomato paste and paprika, cover and simmer for 10 minutes.
Remove lid and cook for a further 10 minutes, or until sauce is thickened and meat is tender.
Taste for and adjust seasoning if necessary.

Serving
Stir through sour cream and half the parsley just before serving.
Serve over egg noodles or mashed potatoes.
Garnish with remaining chopped parsley.

Bookmark it!

Beef Teriyaki Skewers
Serves 4
Prep time : 10 minutes
Cooking time : 15 minutes
For conversions, click here to use our handy guide.

Ingredients
12 presoaked bamboo skewers, or 12 metal skewers.
700 grams lean rump steak, cut into 2-3 cm cubes.
1/3 cup teriyaki marinade.
2 cloves of garlic, crushed.
2 tablespoons of peanut oil.
Olive oil spray.

Method
Thread meat to evenly distribute between skewers.
Mix oil, marinade and garlic together and pour over meat.
Turn to coat and then refrigerate for 2 hours (minimum of 30 minutes).
Remove meat from fridge 30 minutes before cooking.
Heat a ridge grill or large non stick pan over medium high heat.
Lightly spray then add meat to the grill.
Cook for 3-4 minutes per side for medium, 5-6 for well done, or to your liking.

Serving
Serve with flavoured rice, such as our bok choy fried rice.

Bookmark it!

Guinness Beef Stew
Serves 4
Prep time : 10 minutes
Cooking time : 70 minutes
For conversions, click here to use our handy guide.

Ingredients
800 grams cheap cuts of beef, cubed.
2 tablespoons of plain flour, seasoned.
2 stick of celery, diced.
1 large brown onion, diced.
1 carrot, peeled and diced.
200 grams swiss brown or button mushrooms, thickly diced.
2 tablespoons of tomato paste.
1 cup of Guinness (or other stout).
2 cups of beef stock.
2 bay leaves nad 2-3 sprigs of thyme, tied together.
1/2 cup chopped flat leaf parsely.
1/4 cup of olive oil.

Method
Add the flour to a medium freezer bag.
Add beef and toss to coat, leave sitting until ready to use beef.
Heat the oil in a heavy based pan.
Add the onion, and cook for 2 minutes.
Add the contents of the freezer bag to the pan, and cook until beef is browned all over, about 5 minutes.
Add remaining vegetables and cook while stirring for 5 minutes.
Add the Guinness, stock and bay/thyme bundle to the pot and bring to the boil.
Reduce to a low simmer, cover and cook for 40 minutes.
Remove lid and cook for a further 30 minutes, or until sauce is thickened.

Serving
Remove bay/thyme bundle and stir through parsely.
Serve over creamy mash or smashed baby chat potatoes.

Bookmark it!

Spicy Stew
Serves 4
Prep time : 10 minutes
Cooking time : 120 minutes
For conversions, click here to use our handy guide.

Ingredients
500 grams gravy or similar cheap cuts of beef, cubed.
400 grams potatoes, peeled and large diced.
400 grams carrots, peeled and large diced.
400 grams swiss brown or button mushrooms, thickly sliced.
2 large brown onions, diced.
4 cloves garlic, crushed.
1 tablespoon of olive oil.
1 teaspoon ground cumin.
1 tablespoon ground coriander.
2 tablespoons smoked paprika.
2 tablespoons tomato paste.
1/4 teaspoon ground cayenne pepper.
2 cups beef stock.
4 tablespoons plain flour, seasoned with salt and pepper.
Salt and pepper to season.

Method
In a large plastic bag, place the seasoned flour, add the beef and toss well to coat. Leave sitting in bag until ready to use.
Heat the oil in a non stick pan over medium heat.
Add the onion and cook until soft, 4-5 minutes.
Add the garlic and cook for 1 minute.
Shake excess flour from the beef and add it to the pan and brown all over, about 10 minutes.
Add the stock and all spices, stir well to combine.
Add the tomato paste and stir to combine.
Add the carrot, turn heat to lowest possible simmer and cook covered for 30 minutes.
Add the potato and cook for a further hour.

Serving
Season to taste before serving.
Serve over basmati rice with a side of papadums.

Bookmark it!