This week’s recipe was a hit in the home of Sharon, our super-cook with a gastric band. All the family enjoyed this dish including Miss 5 who has been very fussy recently!  Sharon found the dish very satisfying and flavoursome. The rest of the family had some crusty bread on the side – perfect for those friends or family needing a larger serve.

 
Serves 4
Beef
½ onion, finely diced
1 clove garlic, crushed
2/3 cup cooked brown rice (approx ¼ cup raw)
500g lean beef mince eg. premium, extra trim
½ stick celery, finely diced
1 small carrot, grated
½ teaspoon dried basil
1 tablespoon tomato paste
 
Preheat oven to 180°C. Add all ingredients to a mixing bowl combine well. Press meat mixture into a greased, square baking dish and cook in the oven 30 minutes. Whilst beef is in the oven, cook the ratatouille sauce.
 
Ratatouille Sauce
1 teaspoon olive oil
½ onion, sliced
1 clove garlic, crushed
½ red or green capsicum, chopped into chunks
1 medium zucchini, sliced
3 medium mushrooms, sliced
½ cup diced eggplant
2 small tomatoes, chopped
¼ cup red wine
½ cup salt reduced beef stock
½ teaspoon basil
1 tablespoon tomato paste
 
Heat olive oil in a large saucepan. Sauté the onion and garlic until softened.  Add the capsicum, zucchini, mushrooms, eggplant and tomatoes and cook for 2-3 minutes. Add the wine, stock, basil and tomato paste and gently stir to combine. Bring to the boil, reduce heat and simmer gently for 10 minutes.
 
Remove the beef from the oven, tip off some of the liquid in the dish carefully, not to let the meat slide out!  Pour over the ratatouille sauce. Return to the oven and cook for a further 20-30 minutes.
 
Nutrition information (per serve): energy 1185kJ, protein 29g, fat 10.5g, saturated fat 4g, carbohydrate 15.5g, fibre 3.5g.