Stifado

(SERVES 4)

• 750 g/1 ½ 1b lean braising steak, trimmed of all fat and cubed
• 40 g/1 ½ oz/ 1/3 cup plain (all-purpose) flour
• Salt and freshly ground black pepper
• 15 ml/1 tbsp extra virgin olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1.5 ml/ ¼ tsp cumin seeds, crushed
• A small piece of cinnamon stick
• 30 ml/2 tbsp tomato puree (paste)
• 15 ml/1 tbsp red wine vinegar
• 750 ml/1 ¼ pts/3 cups beef stock, made with 2 stock cubes
• 5 ml/1 tsp dried thyme
• 225 g/8 oz button (pearl) onions peeled but left whole
• 50 g/2 oz/ ½ cup Feta cheese, cubed

To Serve:

• Green Beans with Cherry
• Tomatoes

Toss the meat in the flour, seasoned with a little salt and pepper. Heat the oil and low-fat spread in a flameproof casserole (Dutch oven) and brown the meat on all sides. Pour off any excess fat. Add the remaining ingredients except the onions and cheese. Bring to the boil, stirring. Cover and transfer to a preheated oven at 160degree C/325degree F/gas mark 3 for 2 ½ hours. Meanwhile, boil the onions in water for 3 minutes. Drain. Add to the casserole and return to the oven for a further 30 minutes until cooked through. Add the cheese and return to the oven for a few minutes to melt. Serve straight from the dish with Green Beans with Cherry Tomatoes.

Beef Moussaka

(SERVES 4)

Prepare as for Lamb Moussaka but substitute extra-lean minced (ground) beef for the lamb and 4 courgettes (zucchini) for the aubergines (eggplants).

Kebabs with Walnut Sauce

(SERVES 4)

• 100 g/4 oz/1 cup walnut pieces
• 2 spring onion (scallions), chopped
• 60 ml/4 tbsp beef stock, made with ¼ stock cube
• 45 ml/3 tbsp lemon juice
• 1.5 ml/ ¼ tsp ground ginger
• Salt and freshly ground black pepper
• 450 g/1 1b tender rump steak, trimmed of any fat and cubed
• 250 ml/8 fl oz/1 cup very low-fat fromage frais

To serve:

• Mexican Rice

Put the walnuts, spring onions, stock, lemon juice, ginger and a little salt and pepper in a blender or food processor. Puree until smooth. Thread the meat on skewers and place on a grill (broiler) rack. Brush with a little of the sauce. Grill (broil) until cooked to your liking. Transfer to warmed plates. Blend the fromage frais with the remaining walnut sauce. Spoon into small pots and serve with the steak and Mexican Rice.

Corned Beef Hash

(SERVES 4)

• 450 g/1 1b potatoes, diced
• 350 g/12 oz/1 large can corned beef
• 2 onions, chopped
• 25 g/1 oz/2 tbsp low-fat spread
• 400 g/14 oz/1 large can no-added-sugar baked beans
• 15 ml/1 tbsp Worcestershire sauce
• Salt and freshly ground black pepper

To serve:

• English Country Garden Salad

Boil the potatoes in lightly salted water until tender. Drain. Meanwhile, dice the corned beef, discarding any excess fat. Melt the low-fat spread in a large frying pan (skillet) and fry (sauté) the onions for 3 minutes until soft but not brown. Add the remaining ingredients, the potatoes and corned beef and fry, turning occasionally, for 5 minutes. Press down the mixture with a fish slice and continue cooking for about 5 minutes until golden brown underneath. Flash under a hot grill (broiler) to brown the top. Loosen and turn out on to a warmed plate. Serve cut into quarters with English Country Garden Salad.

Cannelloni al Forno

(SERVES 4)

Prepare as for Lasagne al Forno , but substitute half the beef with minced (ground) chicken livers. Use the Bolognese mixture to fill eight cannelloni tubes, place in an ovenproof dish and cover with the cheese sauce. Bake as for Lasagne al Forno.

Lasagne al Forno

(SERVES 4)

1 quantity Bolognese sauce. Spread a little in the base of a fairly shallow ovenproof dish. Top with 2 sheets of lasagne. Add half the remaining meat. Add another layer of lasagne sheets, the remaining meat, then the remaining lasagne. Whisk a little of the milk in a saucepan with the flour. Whisk in the remaining milk and add the low-fat spread, some salt and pepper and the herbs. Bring to the boil and cook for 2 minutes, whisking all the time until thickened. Stir in the cheese. Spoon on top of the lasagne and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 35 minutes or until cooked through and golden on top. Serve with Italian Green Salad.

Spaghetti Bolognese

(SERVES 4)

• 350 g/12 oz/3 cups extra-lean minced (ground) beef
• 2 onions, chopped
• 1 carrot, finely chopped
• 1 garlic clove, crushed
• 400 g/14 oz/1 large can chopped
• 15 ml/1 tbsp tomato puree (paste)
• 45 ml/3 tbsp red wine
• Salt and freshly ground black pepper
• 5 ml/1 tsp dried oregano
• 225 g/8 oz spaghetti
• 30 ml/2 tbsp grated Parmesan cheese

To Serve:

• Mixed Green Salad

Dry-fry (sauté) the mince with the onions, carrot and garlic in a large saucepan, stirring, until the grains are brown and separate. Pour off any excess fat. Add the remaining ingredients except the spaghetti and cheese. Bring to the boil, stirring. Reduce the heat, part-cover and simmer gently for 30 minutes until the mixture has formed a rich sauce. Taste and re-season if necessary. Meanwhile, cook the spaghetti according to the packet directions. Drain. Pile on to warmed plates. Spoon the sauce over, sprinkle with the Parmesan cheese and serve with Mixed Green salad.