Page 41 - Healthy food

Midweek meals

Mediterranean
beef and
aubergine bake

Mediterranean beef and 1 Heat the oven to 200ºC/fan 180°C/ 3 In an ovenproof dish, arrange the
aubergine bake gas 6. Spray a griddle pan with oil aubergine slices and spread the mince
prep 15 min cook 35 min serves 4 and set over a medium heat. Cook mixture over the top. Add the courgette
gluten free the aubergine slices in batches, for ribbons and remaining tomatoes, then
2 min on each side, until lightly charred top with the cheese and bake for 12–15
Spray cooking oil and tender. Set aside. min. Garnish with fresh basil, if using.
1 aubergine, cut lengthways into ½cm slices 2 Meanwhile, heat a non-stick pan
500g lean beef mince over a medium-high heat and add
1 onion, finely chopped the mince. Cook, breaking up, until
3tbsp sun-dried tomato purée browned and cooked through. Add the 3
2tsp dried oregano onion and cook for 5 min until softened.
400g cherry tomatoes Add the purée and oregano and cook
PER SERVING
400g can chickpeas, drained for a few more min. Add half the cherry
383kcal 8.1g fibre
1 large courgette, julienned or peeled tomatoes, the chickpeas and half a 13.9g fat 39g protein
into ribbons can of water. Bring to the boil, reduce 5.1g saturates 0.6g salt
50g reduced-fat mature cheese, grated the heat and simmer for 10 min, stirring 21.5g carbs 191mg calcium
Fresh basil, to garnish (optional) occasionally, until thickened. 8.1g sugars 4.4mg iron

FEBRUARY 2018 HEALTHY FOOD GUIDE 41