STEWS

Beef and Barley Stew

INGREDIENTS:

• 4 slices bacon, diced
• 1 tablespoon olive oil
• 1 clove garlic, crushed
• 1 1/2 pounds stew beef, lean, cut into small pieces
• 3 tablespoons flour
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1/2 teaspn Paprika
• Dash All Spice
• 8 ounces sliced mushrooms
• 1 cup sliced celery
• 1 1/2 cups chopped onion
• 6 cups beef broth
• 1 bay leaf
• 1/3 cup pearled barley
• 2/3 carrots, sliced
• 2 Potatoes, cubed
• 2 cups diced turnip
• 1 large baking potato, cut in cubes
• 1 cup green peas, frozen, thawed
• 1 cup dry red wine
• small tin Tomato Paste
• 1/2 teaspn chopped fresh Rosemary
• 1/4 teaspn dried Thyme

PREPARATION:

Cook bacon over medium-low heat in a large stockpot or Dutch oven until almost crisp.

Toss stew beef pieces with the flour and spices. Add to the bacon mixture. Add olive oil. Add mushrooms, celery, garlic and onion. Cook over medium heat, stirring frequently, until beef is browned and onion is tender. Add beef broth and bay leaf. Cover and simmer over medium-low heat for 45 minutes. Add barley, carrots, potatoes, wine, tomato paste, herbs and turnip. Reduce heat to low. Cover and simmer for 25 minutes. Add potatoes and simmer for about 25 minutes longer, or until vegetables and meat are tender. Add peas and cook for 10 minutes longer.

If desired, stir in the flour and water mixture. Cook, stirring, until thickened and bubbly.
Serves 6 to 8.

KAROO LAMB STEW - proudly South African

Ingredients:
3-4 pounds lamb cubes
4 carrots, sliced thick
2 medium onions, sliced
4 potatoes, quartered
4 turnips, quartered
1/3 cup flour
salt and pepper
3 tbsp. vegetable oil
2 cups hot water
1 cup chicken broth/stock
1 can chopped tomatoes
1/2 cup dry white wine
2 cloves crushed garlic
1 pkt frozen peas (16 oz)
8 ounces sliced mushrooms
1/4 teaspoon thyme
1 bayleaf
2 tbsp. chopped parsley
Preparation:
Sprinkle lamb with 1/2 teaspoon salt and the pepper. Coat with flour. Use remaining flour to thicken at end, if necessary.
Heat oil and brown lamb a few pieces at a time in the hot oil.
Remove and place lamb with thyme in saucepan and add hot water, chicken broth, chopped tomato, wine and seasoning.
Bring slowly to the boil and simmer for one hour.
Add onions, potatoes, carrots and turnips.
Season with salt and pepper to taste.
Continue cooking until vegetables are tender.
Then add peas and cook for another 5 mins.
May be served alone or with cooked green cabbage or sprouts.

LAMB CURRY
Ingredients:
1 1/4 pounds lean boneless lamb, cut in small cubes
1/2 cup chopped onion
1 clove garlic, crushed
2 cups beef broth
2 cups applesauce, unsweetened
1/2 teaspoon salt, or to taste
1 1/4 teaspoons curry powder
1 tablespoon cornstarch
1 tablespoon water
Preparation:
In a saucepan over medium heat, combine lamb, onion, garlic, beef broth, applesauce, salt, and curry powder. Cover and bring mixture to a boil. Reduce heat to medium-low. Cover and cook for about 1 1/2 hours, or until meat is tender. Add more beef broth or water if necessary. Combine cornstarch with the 1 tablespoon water; stir until smooth. Stir cornstarch mixture into the lamb mixture and continue cooking until thickened, stirring constantly.

RECIPES FOR KIDS

KIDS' FAVOURITES

Gratinated Macaroni Cheese

Ingredients
This creamy dish is a favourite with children and can be served as a main meal or as a side dish by adjusting the portions.

Bèchamel Sauce
40g butter
40g plain flour
600ml full cream milk
salt, pepper and nutmeg to taste
1 egg yolk
160g grated Cheddar

280g macaroni

Method Bèchamel Sauce

1. Heat milk in microwave (easiest) or on stove.
2. Melt butter over low heat in a saucepan.
3. Add flour and stir with a wooden spatula. Cook, stirring for about 5 mins or until the mixture becomes bubbly and turns whitish.
4. Pour in hot milk and stir until thick.
5. Add seasoning.
6. Remove from heat and set aside for 10 mins to cool. Stir in egg yolk and half the cheese.

Granite

1. Cook the macaroni in salted water according to package instructions. Drain well.
2. In a mixing bowl, combine macaroni and ¾ of the Bèchamel Sauce. Mix well and pour into a buttered, ovenproof dish.
3. Top with remaining Bèchamel Sauce and sprinkle over the remaining cheese. Place on top shelf of an oven preheated to 210°C.
4. Bake for around 20mins or until the top is golden brown. Serve warm.

Chicken Noodle Salad

• 1 Carrot, grated
  
• 1/2 cup Mint, chopped
• 1 cup bean Sprouts
• 2 cups Cabbage, finely shredded
• 1 Pkt Noodles
• 1 litre Chicken Stock
• 3/4 cup Lime juice
• 1 Medium BBQ Chicken, skin removed and shredded

1. Bring stock to the boil in a medium size saucepan. Add noodles. Cook as per instructed on the packet. Drain and set aside to cool.
   
2. Combine noodles with chicken, cabbage, carrot, sprouts and mint. Pour over dressing, tossing well to combine. Serve with crusty bread.
   

Kids Mini Fish Pie

Ingredients

375g Potatoes peeled and diced

55g butter

25g onion, finely chopped
1 tbsp Flour

125g line fillet, skinned and cubed
125g salmon fillet, skinned and cubed
1 tbsp chopped parsley
1 bay leaf
1.5 tbsp Milk

75ml Milk

50ml vegetable stock
25g frozen peas
50g grated Cheddar cheese
1 egg, lightly beaten

Method

 

1. Preheat the oven to 180C.
2. Bring a pan of lightly salted water to the boil, add the potatoes, reduce the heat and cook for 15-20 minutes, or until tender. Drain and mash with the milk and half butter until smooth.
3. Melt the remaining butter in a saucepan, add the onion and sauté until softened. Add the flour and cook for 30 seconds, stirring. Gradually stir in the milk and then the stock. Bring to the boil and cook for one minute. 
4. Add the fish with the parsley and bay leaf. Simmer for about 3 minutes and then stir in the peas and cook for one minute. Remove the bay leaf and stir in the cheese until melted. Season with a little salt and pepper. 
5. Divide the fish between 3 ramekin dishes and top with the mashed potato. Brush with the lightly beaten egg. Heat through in the oven for about 15 minutes and finish off for a few minutes under a preheated grill until golden. 
6. Use vegetables to make a face on the pies before serving. 

Wiener/Vienna Burritos

Ingredients:
8 flour tortillas 
8 hot dogs/meat wieners 
8 ounces shredded Cheddar cheese 
1/2 cup ketchup or taco sauce 

Method:
Heat wieners/viennas. Heat tortillas as directed on packet. Place 1 hot wiener on lower third of each tortilla. Sprinkle each wiener with 1/4 cup of the cheese, and about 1 tablespoon tomato sauce or taco sauce. Fold in sides and roll up. 

Italian Meatballs and spaghetti

Ingredients:

• 1 lb lean ground beef
• 1/2 cup Italian bread crumbs
• 1 Egg
• 1/4 cup grated Parmesan cheese
• 1 medium onion
• garlic
• salt
• pepper

Preparation:

Mix all ingredients together. Mixture should be moist but not so that the meatballs fall apart.

Shape meatballs to desired size. You can either fry or bake. If baking - bake at 180C for 15 mins. When finished, add to spaghetti sauce and simmer at least 20 minutes. Serve on Spaghetti.

WEIGHT LOSS - Solution to BLOATEDNESS IDEAS

I don't get up early enough to have hot water and lemon before breakfast. I normaly have a healthy smoothie and then more of a "breakfast" at 10 a.m.

SMOOTHIE

I thick slice of pineapple, juiced

1/2 small papaya in blender

Add pineapple juice to blender

and 3 tablespoons of fat-free yoghurt

and 1/2 glass water

10 a.m. (my time for breakfast) - You can reverse your smoothie & breakfast if you're an office worker.

OMLETTE

2 egg whites beaten

1 tomato, chopped

2 mushrooms, chopped

1 tblspoon chopped, fresh parsley

LUNCH/DINNER RECIPES

Hearty Mushroom Chilli

1 pound lean ground beef (substitute with soy bits if you have colesterol problems)
1 cup onions, chopped
4 garlic cloves, minced
1 green pepper, chopped
1 pound mushrooms, sliced
12 black olives, chopped
1 small can tomato puree
2 cans diced tomatoes
1 tablespoon ground fennel
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Cayenne to taste
Juice of 1 lime
Fresh cilantro for garnish

In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

SHEPHERD'S PIE

1 pound lean ground beef
1 medium onion, chopped
4 garlic cloves, minced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 small carrots, grated
12 black olives, pitted and chopped
Handful of fresh cilantro, chopped
1 small can tomato puree
1 can diced tomato
2 cups mashed cauliflower

Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

OVEN BROILED CHICKEN

The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

4 5-ounce chicken thighs, skinned
3/4 cup chicken broth
1 tablespoon olive oil
1 cup toasted wheat germ
1 teaspoon dried tarragon
1 teaspoon dried rosemary, crushed
1 teaspoon fresh parsley, chopped
1 teaspoon garlic powder
Salt to taste

Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

For a more customised diet or meal plan, please contact me:  vino-tech@telkomsa.net

BILTONG RECIPE

Biltong is South African dried meat. The word comes from Dutch with BIL meaning buttock and TONG meaning strip. Biltong is really good. Do not even think of comparing biltong to "beef jerky". Biltong is a delicacy that many South Africans love to eat. 

1. Wash the meat.
   
2. Cut 1 Kg of Silverside or Topside meat at an angle with the grain into about one inch strips.
   
3. Sprinkle vinegar over the meat
   
4. Place 1/2 cup whole coriander in a bag and lightly crush the whole coriander so that the effect of the coriander will be greater.
   
5. Make the "biltong mix" by combining 1 level course or Kosher salt, 1/4 cup brown sugar, coriander, 1/2 teaspoon black pepper.
   
6. Dip the meat into the "biltong mix" until all the mix is used up.
   
7. Place the meat in a tray for a few hours, or over night, in the fridge.
   
8. After a few hours dump any blood that has seeped out of the meat.
   
9. Dip the biltong quickly into a water/vinegar mixture to remove surface salt.
   
10. Hang the biltong by making a very small incission through the slice of meat with a knife about an inch from the end of the meat. 
    
11. Cut the string into about 10 inch strips which are placed through the meat and tied to form a loop.
    
12. Hang the biltong in a bilton box or near an electric fan. You can order a Bilton Drying Box from Anthony. Call him on 0724602532.
    
13. To dry the meat turn on the light(regular light bulb) and the fan - The Bilton Box comes fitted with a bulb for this purpose. Leave for about 4-7 days depending on humidity, temperature and taste.

STORAGE DIRECTIONS

If you have any biltong left after a couple days then you are either a very lucky person or have added too much salt! Biltong can be frozen. It can be grated and used in such dishes as Biltong Frittata or Biltong and Cheese Quiche.