Beat Your Bloat by Maeve Madden

Author:Maeve Madden
Language: eng
Format: epub
Publisher: Octopus
Published: 2018-04-20T04:00:00+00:00

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Protein is the most weight-loss friendly macronutrient and can drastically reduce appetite and cravings

daddy’s dinner

527 CALS / 56G CARBS / 13G FAT / 45G PROTEIN

A girl’s first love is her daddy, and how could you not love the man who makes you this classic on a cold winter evening? It’s like a huge hug on a plate.

serves 2–3

550g sweet potatoes, peeled and diced

1 tablespoon coconut oil

2 carrots, peeled and cut into batons

1 large onion or spring onion (green parts only), chopped

2 garlic cloves, chopped

550g lean 5% fat Irish beef mince

1 tablespoon tomato purée

5 tablespoons red wine

2 tablespoons Worcestershire sauce

300ml hot beef stock

1 tablespoon plain flour

a few sprigs of thyme ½ teaspoon grated nutmeg

salt and freshly ground black pepper, to taste

Preheat the oven to 200°C/gas mark 6.

Add the sweet potatoes to a pan of boiling water and cook for about 20 minutes until soft.

Meanwhile, heat a large frying pan over a medium heat and melt the coconut oil. Add the carrots to the frying pan and stir to make sure they are all coated in oil.

Add the onion and garlic to the carrots, stir to mix, then increase the heat slightly and cook all the vegetables until they are a nice golden brown colour.

Add the mince to the pan, season with salt and black pepper and cook until completely browned. Stir in the tomato purée and cook for 1 minute. Pour in the red wine, increase the heat and bring to the boil for about 30 seconds–1 minute to allow the liquid to reduce. Add the Worcestershire sauce, boil and allow to reduce for another minute. Pour in the beef stock and add the flour, stirring until it is completely mixed in, then add the thyme. There should be a decent bit of liquid in the pan, so let the juice reduce to your desired thickness.

By this stage the sweet potatoes should be ready, so drain and mash them in a bowl. Season with salt, black pepper and the nutmeg.

Pour the beef mix into a large ovenproof dish and shake the dish from side to side to get a nice even layer. Top with the mashed sweet potatoes and style to your desire – I like to make small mountains on mine. Transfer to the oven and cook for 15 minutes.

After the 15 minutes, remove the dish from the oven and leave it to sit for 5–10 minutes. Once the dish has cooled, it's time to serve and enjoy.

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