What’s for dinner? Meat and 3 veg….

by Lauren James on October 14, 2013

As life gets busy and imagination for interesting dinners we all fall back on meat and 3 veg.  But here are some more interesting recipes to spice up your ‘meat and 3 veg’.  Enjoy!

Steak with French style veg and mash                                                           Makes 4 serves        

4 x 150-200g beef rump (or any cut) steaks

90g lean bacon rashers, coarsely chopped

2 garlic cloves, crushed

6 shallots, trimmed and cut in to 3cm lengths

1 bunch asparagus, trimmed and sliced in to 3cm lengths

1 cup frozen peas, thawed

½ cup salt reduced chicken stock

1 baby cos lettuce, trimmed and shredded

100g baby spinach leaves

4 medium potatoes

50mL low fat milk

continental parsley, finely chopped, to serve

  1. Boil or microwave the potatoes until a knife easily cuts through the potato.  Mash potato with milk and season to taste.
  2. Meanwhile, heat a non-stick frying pan over medium heat, sprayed with oil.  Cook bacon, stirring occasionally, for 5 mins or until golden. Add the shallot and garlic until aromatic.  Add the asparagus, peas and stock.  Reduce heat to medium and simmer for 2-3 mins until veg are tender crisp.  Add the lettuce and spinach and cook until just wilted.
  3. Meanwhile, heat a non-stick frying pan over high heat.  Spray with oil and cook steaks for a few mins each side until cooked to your liking.
  4. Divide the mashed potato amongst the 4 plates, top with veg mixture and place a steak on top.  Scatter with parsley to serve.

 

New style apricot chicken                                                            Makes 4 serves                       

Olive oil spray

500g chicken breast, cut in to 2cm pieces

2 celery sticks, coarsely chopped

1 leek, thinly sliced

1 large carrot, coarsely chopped

1 large orange or yellow capsicum, chopped

2 garlic cloves, crushed

2 tsp ground cumin

1 cup salt reduced chicken stock

¼ cup dried apricots, chopped

400g can chickpeas, rinsed and drained

2 tsp honey

Continental parsley, chopped, to serve

Green beans, steamed, to serve

  1. Heat a large saucepan over high heat, sprayed with oil.  Cook the chicken in batches for 2-3 mins or until golden.  Transfer to a plate.
  2. Reduce heat to medium.  Add celery, leek, carrot and capsicum; cook for 5-7 mins until tender and soft.  Stir in the garlic and cumin for 1 min until aromatic.
  3. Stir in stock and dried apricots.  Bring to the boil and reduce heat to low.  Cover and simmer for 15 mins.  Stir in the chicken and chickpeas.  Simmer until chicken is cooked through and chickpeas warmed.  Stir in the honey.
  4. Serve with steamed beans, sprinkled with parsley.

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