Mondays Food................
Pete’s Savoury Marrow
Serves 4
Ingredients
250g Extra Lean mince beef
1Kg Marrow (s)
1 Onion, finely chopped (s)
1 Carrot, finely chopped (s)
1 Celery, finely chopped (s)
1Tbsp “very lazy” garlic (s)
1Tbsp Basil
1Tbsp Tomato Puree (s)
1 Tbsp. Sweetener
1 Red Pepper, sliced & de-seeded (s)
350mL Passata (s)
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.
Salmon on Couscous
Maranade the salmon for 1 hr before cooking, in an oven-proofed dish, lined with tinfoil, by sprinkling the salmon with dill and slice a lemon and cover the salmon with the slices, drizzling the juice over all. fold the tinfoil loosely and cook for 20 mins.
Make the Couscous as per the package instructions, add peas, cover for 10 mins, When the salmon is cooked, plate up the couscous and lay the salmon on the Couscous, add salad as required.