Tuesday, January 10, 2017

Savoury Marrow



s=speed weight loss
ss=super speed weight loss
ff= free foods
sff= super free food

Serves 4

Ingredients

  • 250g Extra Lean mince beef (ff)
  • 1Kg Marrow (s)(sff)
  • 1 Onion, finely chopped (s)(sff)
  • 1 Carrot, finely chopped (s)(sff)
  • 1 Celery, finely chopped (s)(sff)
  • 1Tbsp “very lazy” garlic
  • 1Tbsp Basil
  • 1Tbsp Tomato Puree (s)(sff)
  • 1 Tbsp. Sweetener
  • 1 Red Pepper, sliced & de-seeded (s)(sff)
  • 350mL Passata (s)(sff)
  • Shake of Worcester sauce
  • 45g Low Fat Cheddar cheese, grated (1Hea)
  • 45g Mozzarella cheese, cut into small pieces (1Hea)

Method

Cook the mince in a dry frying pan until the meat is browned, remove from the pan and set aside.

In a food chopper, chop the onion, carrot, celery & basil.

Spray the pan with Fry Light and cook the onion, carrot, red pepper, celery & garlic for 5 mins to soften, return the beef to the pan, mix together and cook for a few mins then add the passata, sweetener & tomato puree, sprinkle with Worcester sauce mix and simmer for 20 mins.

Prepare the marrow by cutting lengthways and remove the seeds, cut a thin layer from the bottom side of the marrow so that it sits firmly when you put it in an oven-proof dish.

Pre-heat the oven to 160c and line the oven-proof dish with tinfoil to create a “pocket” spray with Fry Light, lay the marrow in it, spoon the mince mixture into the two scooped out halves, Loosely fold the tinfoil to seal it but allow space for the steam to escape, cook for 30 -45mins , then open the tinfoil & check if the flesh is soft, if it is, then add the cheese, return uncovered for a further 20 mins to melt the cheese and brown the top. Served with salad.

CREDIT :MINIMINS

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