Notes:
My mom’s recipe! <proud>

Thinly sliced sirloin tip marinated in a ginger/garlic/vegetable mixture.

NOTE:  I substituted the honey and sugar in this recipe with a medium/large pureed Asian pear.

Servings: 8

Ingredients:
2 lb Sirloin Tip/”Beef Round Tip Roast Cap Off” Chopped thin, at angle
1-2 carrots, shredded
6 green onions (+ maybe a bit more white onion to supplement), chopped fine, at angle
1 ½ forefinger length peeled ginger root (can be as plump/round as forefingers, no worries)
12 garlic cloves
MSG (1/8 to ¼ tablespoon) (aka aji-namoto or Accent – steer away from the American Accent, if possible)
1 tsp black pepper
¼ - 1/3 cup sesame seed oil
½ cup light soy sauce
2-3 tablespoons honey
Just under ½ cup sugar
1 tablespoon sesame seeds (preferable roasted)

NOTE: I substituted the honey and sugar with a medium/large pureed Asian pear.

Directions:
a) Slice beef thinly, at an angle (like \\\\\\) and place in large mixing bowl
b) Chop onion, thin, and at an angle
a. Add onion on top of beef
c) Add finely sliced (or shredded) carrot to the meat
d) With a meat tenderizer or mortar and pestle, crush the ginger root (chopped into manageable chunks) into a rough “smoosh”
a. Fold the ginger over itself, to make sure it doesn’t get too spread out – fold it like batter
e) Add a garlic clove or two at a time to the ginger, crushing it open and smooshing it into the mix. Do this until small chunky paste remains
f) Add ginger-garlic mixture to the meat
g) Add just under ½ cup sugar
h) Sprinkle some MSG on top of the meat
i) Add black pepper
j) Add ¼ cup sesame seed oil
k) Add ½ cup light soy sauce
l) Add 2 tablespoons honey, according to taste
m) Add 1 tablespoon sesame seeds (roasted)

Again, instead of steps G and L, you can add one medium-large pureed Asian pear. If it's not sweet enough, add some splenda.
By hand, mix the beef concoction until the ingredients are well mixed and the meat is completely coated

Taste the mixture. If too sweet, add a bit more soy sauce.

Let mixture marinate in refrigerator for at least a couple of hours, preferably overnight.

Fry or bake or grill on aluminum! Serve with brown rice and, if you like, light greens (look up BANCHAN on google to get an idea of the various kinds of salads and kimchees you can try!)

Submitted by:
Golluhm

Notes:
Kaprow is basically a basil/thai chili pepper stir fry dish with meat.  This recipe looked good, among a variety of choices.  Recipe originally listed (with chicken) here:

http://www.epicurious.com/recipes/food/views/Gai-Pad-Bai-Gaprow-14425

For this recipe, I’ve used 11 ounces of stew beef, chopped fine, and about 5 medium thai chili peppers (I likes it spicy, so I’d caution you non-spicy folks to use 2 peppers, to start).

Servings: 4

Ingredients:
11 ounces of stew beef, chopped into small pieces
1 Tablespoon olive oil
3 cloves garlic, chopped fine (I used 1 Tablespoon)
5 small/medium fresh red or green Thai chilis or serrano chilis, to taste, seeded and minced
1/4 cup water (or beef broth)
1 Tablespoon fish sauce
2 teaspoons Splenda brown-sugar substitute
1 teaspoon soy sauce
1/4 teaspoon ground black pepper
1.5 cups of loosely packed Asian basil (sweet basil or regular basil ok, just adjust to taste), washed well and spun dry
2 tablespoons fresh lime juice or to taste

Directions:
Cut beef into small pieces - minced would even work.

Heat a wok or heavy skillet over high heat until hot. Add oil and heat until hot but not smoking. Add garlic and stir-fry until golden. Add chicken and cook, stirring constantly to prevent sticking, until all chicken is opaque white, 3 to 4 minutes.

Add chilies, broth or water, fish sauce, sugar, soy sauce, and black pepper and stir-fry until combined. Add basil and stir-fry 30 seconds. If using holy basil, stir-fry 1 minute more, or until basil is wilted but still green. Stir in lime juice.

Serve with rice, (brown if low carb/South Beach - just use common sense on serving size) (I'm using brown rice and/or shiratake tofu noodles, for low carb)

Submitted by:
Golluhm

Notes:
Can also be made with turkey mince/ground turkey for a lower calorie dish.

Also works well with ground lamb/lamb mince.

Serve the chili with rice, mashed or jacket/baked potatoes.  Try not to add any grated cheese to the top as this adds calories.  In this recipes I used chopped spring onions/scallions, but you could also use toasted wholemeal breadcrumbs.  If you do want to use cheese, always use the strongest mature tasty cheddar you can find as you will need less to give the same flavour. This will save calories and fat.

Servings: 4

Ingredients:
• 1 large onion, chopped
• Squirt of 1 cal olive oil or Pam
• 2 fat cloves garlic, crushed or finely chopped
• 1 green pepper/capsicum, sliced
• 400gm (1lb) very lean beef mince (or you can use lamb or turkey mince)
• 2 bay leaves
• .5-1 tsp cayenne pepper powder or crushed chili pepper (depending on how hot you like it)
• 2 tsps powdered cumin
• freshly milled black pepper
• 400g (12oz) can diced tomatoes in juice
• 1 tablespoon tomato purée/paste
• 1-2 tablespoons Worcestershire sauce (if you can’t find this omit, but it does make it more tasty, and is worth keeping in your larder/pantry to give depth of flavour to cheese and meat dishes)
• 400g (12oz)can kidney beans, drained and rinsed in a colander through running water
• 2 spring onions/scallions/salad onions, finely chopped for garnish

Directions:
1. Spray a large lidded deep skillet/fry pan or saucepan or casserole dish with 1 calorie olive oil spray and sauté the onion over medium heat until clear.
2. Add the garlic and stir as it cooks for 1 minute, but don’t let it burn.
3. Add the cayenne or crushed chili flakes and fry for another couple of minutes.
4. Add the mince/ground beef and brown, moving it with a spoon or spatula to stop it clumping or steaming.
5. Stir in the seasoning, canned tomatoes, tomato purée and Worcestershire sauce.
6. Put the lid on, turn the heat down to low and simmer for 20 minutes, stirring occasionally.
7. Add the kidney beans, stir in and cook for another 15 minutes.
8. Remove the bay leaves, taste and adjust the seasoning.
9. Garnish with spring onions/salad onions/scallions before serving.

Submitted by:
Juliette

Notes:
An inexpensive and healthy alternative to traditional burgers.  These have no buns.  I have served them with whole wheat tortilla wraps, corn cobs, and a tasty tomato salsa, plus a big green salad. 

The kids also like them with  jacket/baked potatoes or rice or couscous.  

You can also make this with turkey mince/ground turkey which will be even lower calories.

You can also use lamb mince/ground lamb.  If using lamb, use mint instead of mixed herbs.

Servings: 4

Ingredients:
• 2 slices wholemeal/whole wheat bread
• 500gm (18oz) minced beef/ground beef
• 1 onion, finely chopped
• 1 clove garlic, crushed
• 1 large egg, beaten
• 1 teaspoons dried mixed herbs
• 2 teaspoon sesame seeds

Option1:
• 2 tablespoons Worcestershire sauce
• ¼ teaspoon mustard
• Fresh milled black pepper

Option 2:
• 1 teaspoons Cayenne based seasoning, e.g. Jean Lafittes Cajun Seasoning

Directions:
1. Preheat the oven to 200°C/400°F/gas mark 6. Lightly grease a large baking tray.
2. Run some cold water over the bread and squeeze out the excess. Using your fingers, mix together the soaked bread with all the other ingredients, except for the sesame seeds.
3. Place the beef mix into the tray and flatten with a spatula so it becomes one even layer.
4. Cook in the centre of the oven for about 10 minutes, then sprinkle on the sesame seeds and gently press onto the surface.
5. Return the tray to the oven for a further 15 minutes or until beef is fully cooked.
6. Remove from the oven and cut into finger shapes.
7. Serve the burger sticks hot or cold.

Submitted by:
Juliette

Notes:
Serves 2,

456 calories per serving, including noodles
Fast and tasty when you fancy a Chinese meal without all the calories of a restaurant cooked or takeout meal

Ready in 20 minutes

Servings: 4

Ingredients:
The noodle dish
• 100g (3.5oz) wide rice noodles
• 200g (7oz) lean sirloin steak, trimmed of all fat
• Olive oil spray
• Salt and freshly ground black pepper
• 1 teaspoon olive oil
• 3 cloves of garlic, peeled and sliced
• 2cm (1”) knob of fresh ginger root, peeled and finely shredded
• 3 spring onions/scallions, cut in half widthways then lengthways through the middle
• 10 small shiitake mushrooms or 5 large ones cut in half
• 100g (3.5oz) tenderstem broccoli, sliced lengthways through the middle
• 1 red pepper, deseeded and sliced
• 1 yellow pepper, deseeded and sliced
• 1 red chili, sliced
The sauce
• 3 tablespoons premium oyster sauce
• 2 tablespoons soy sauce

Directions:
1. Boil sufficient water to cover noodles, but don’t put the noodles in - I find the kettle the easiest to do this
2. Place the rice noodles in a large bowl, pour over the boiled water and cover with clingfilm/saran wrap. Leave for five minutes or until tender.
3. Drain and rinse under cold water to prevent them sticking together (they will heat up again when you add them to the stir-fry).
4. Heat a griddle pan until smoking. Spritz the steak with a little olive oil and season with salt and pepper.
5. Place the steak onto the griddle pan and grill for one to two minutes on each side. This will give you a nice medium-rare steak. If you like it more or less cooked, change the cooking time accordingly, but remember that when you add the steak to the stir-fry it will cook a little more.
6. Remove from heat and leave to rest for five minutes. Slice thinly widthways.
7. To make the sauce, mix the ingredients together with a splash of water.
8. Heat a wok or a large deep frying pan/skillet. Add the olive oil and add the garlic, ginger, spring onion, shiitake mushrooms, broccoli and peppers and stir-fry for two minutes.
9. Pour over the sauce, and add the noodles and steak. Stir it well until combined and serve topped with the chili.

Submitted by:
Juliette

Notes:

Takes about 15 minutes to make sauce and assemble and 20-30 minutes to cook. 

Requires a half quantity basic mince/ground beef recipe and makes 4-6 servings.

Based on 4 generous servings - per serving:  550 calories, protein 43g, carbohydrate 62g, fat 6g, saturated fat 2g, fibre 6g, salt 0.8 g. 

Suitable for refrigerating and reheating in the microwave or over a gentle heat on the stove. The sauce could be frozen. I’m not sure if you can freeze cooked spaghetti, but if so, you could probably freeze the entire dish.

This is a very healthy lasagne as it has no cheese, but the exact calorie and nutrition count will depend on what you add.  You can top with a little grated, mature/strong cheese before cooking but this will add calories and fat, and I don’t think it is necessary as it is great without the cheese.

Variations:  I’ve put spinach in this recipe but you don’t really need it you don’t have it to hand. I’ve sliced courgettes (zucchini) lengthways and added them. I dropped them on a griddle for a 30 seconds or so each side first, but you can omit this step.

If you can, always get whole wheat lasagne pasta rather than the standard white pasta as whole grains provide slow releasing carbohydrates that give sustained energy and prevent you feeling hungry.  Also, studies show that people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.

Serve with a big green salad. 

Servings: 4 generous

Ingredients:
1 x Four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe by Juliette on BuddySlim
2 x 400gm (2 x 14oz) cans diced tomatoes (preferably the type with herbs) or 3½ cups Tomato Fill-Me-Up
1-2 cups of thawed or cooked spinach (optional)
60 gm (2¼ oz) low-fat spread
60g (2¼ oz) plain flour
700ml (3 cups) semi-skimmed milk or 2% milk)
½ teaspoon grated nutmeg (grate from a nutmeg for best flavour)
250gm (9oz) lasagne sheets note: fresh lasagne from the chiller cabinet are best, and I particularly like the spinach wholewheat type, but any dried lasagne pasta will be okay

Salt and fresh black pepper

Directions:
1. Melt the low-fat spread in a pan, add the flour and cook for a couple of minutes, stirring constantly.

2. Slowly add the milk and stir until you have a thick sauce. Season with nutmeg and take off the heat.

3. Spray a little 1 cal olive oil into an oven proof dish.

4. Put a layer of lasagne, and then a layer of the tomato mixture, then a layer of meat mixture, then a layer of spinach (if using), then a layer of milk sauce, then repeat until all ingredients have been used up, finishing with white sauce on the top.

5. I generally season with a little freshly ground black pepper and salt on the spinach layer, but seasoning will be to your personal preference. Don't worry if the tomato and meat layers look a bit sloppy, as the lasagne will soak up the extra moisture.

6. Put in a pre-heated oven at 180°C/350°F and cook for 20-30 mins. Check after 20 minutes, and if necessary cover with some aluminium foil to prevent it getting too brown. If you are using dry lasagne (the kind you keep in your store cupboard), then I would suggest you cook it an extra 10 minutes.

Serve with a big green salad.

Submitted by:
Juliette

Notes:
 Uses a half quantity (4 serving) recipe of the basic sauce/mixture listed separately.  Takes about 15-20 minutes to both prep and cook, including time to cook spaghetti. Serves 4-6.

Based on 4 generous servings - per serving:  580 calories, protein 43g, carbohydrate 52g, fat 2g, saturated fat 1g, fibre 9g, salt 0.8 g

If you can, always get whole wheat spaghetti/pasta rather than the standard white pasta as whole grains provide slow releasing carbohydrates that give sustained energy and prevent you feeling hungry.  Also ,studies show that people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.

Servings: 4

Ingredients:
1 x Four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe by Juliette on BuddySlim
Squirt of 1 cal olive oil (optional)
1-2 cloves garlic (optional)
600gm/20oz can plum peeled tomatoes in juice (chopped/diced are easiest) or equivalent quantity (1½-2 cups of Tomato Fill-Me up (recipe also on BuddySlim)
2 tablespoons tomato paste (optional)
Large handful of fresh basil, plus extra leaves, to serve
½ recipe (4 person serving) Basic mince
400gm (14lb) whole wheat spaghetti
25gm (1oz) toasted brown breadcrumbs or grated, strong mature cheese (optional)

Directions:
1. Gently cook the garlic in the olive oil spray in a saucepan for a couple of minutes. You can omit this if you don’t want extra garlic in the sauce, but I like my spag bol with plenty of garlic.

2. Add the tomatoes, and tomato paste if using, and cook until heated through, about five minutes.

3. Add the basil and any remaining tomato juice and simmer for 15 minutes.

4. If you want the sauce smooth, which I think is nicer, blitz it in a food processor or use a stick/wand blender once the sauce is off the heat and put to one side.

5. Put the spaghetti on to cook, according to the packet instructions, taking it off the heat as soon as it is al dente and reserving a little of the cooking water.

6. Heat a four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe separately, using either the microwave or a saucepan/frying pan. Make sure it is properly heated through.

7. Mix the meat and tomato sauces together.

8. Toss the spaghetti and meat/tomato sauce together.

9. Season to taste

10. If required, add a tablespoon or two of the pasta cooking water to thin it slightly.

11. Sprinkle with toasted breadcrumbs and top with fresh basil leaves before serving.

Submitted by:
Juliette

Notes:

Uses a half quantity (four person serving) of the Basic Mince/Ground Beef Sauce/Mixture recipe. You can use either soft wraps or crunchy tortilla shells for this dish.

Serve with green salad, and maybe a bowl of grated carrots and a dish of sliced tomatoes and cucumber for a full meal.

 Variation:  If using wraps, you can also omit the lettuce, tomato and sour cream.  Lay the wraps into a dish, cover with half a cup of grated low-fat strong, strong cheddar cheese and put under the grill for a few minutes.  Serve the lettuce, tomato alongside the wrap.  You shouldn’t need the sour cream.

Servings: 4

Ingredients:
4 x 20cm/8” wraps or tortilla shells

Squirt of 1 cal olive oil spray

½ teaspoon crushed/ground chili or fresh chili to taste

1 pepper/capsicum/bell pepper (any colour)

Half quantity basic mince/ground beef recipe (four servings)

1 cup drained corn kernels (can be fresh, canned or thawed from frozen)

1 cup diced fresh tomato

Low Fat Sour cream or Crème Fraiche for garnish

Shredded lettuce

Pepper and salt as required

Directions:
1. Put a squirt of 1 cal olive oil into a frying pan/skillet. Add chopped pepper, and when softened add corn kernels. If these are fresh, cook for a few minutes, otherwise just warm through.

2. Add mince mixture and chili to taste and cook until thoroughly heated through.

3. Check and adjust seasoning.

4. Either spoon into wraps, or tortilla shells.

5. Top with diced tomato, shredded lettuce and low fat sour cream and wrap as appropriate.

Submitted by:
Juliette

Notes:
I got this from another site so its not really mine Simple to make but I am not sure if it is really healthy or not but the fat is cooked out and the spicy is supposed to kick your metabolism into overdive.  And it CAN be hot so adjust to your tastebuds!

Servings: 4-6

Ingredients:
One jar mild pepperincinis
One pound roast beef/chuck roast/round etc (your choice)
Rice

Directions:
Pour jar (or half to start with and adjust to taste) of peppers into crockpot/slow cooker/huge pot.
Place meat on top and cook on low all day.
Boil rice when meat is done (see below) and serve meat over rice. That's it

By the time you get home it should be so tender that it shreds and then you can just place over rice/potatoes or on a sandwhich. It is okay in huge chunks too but I prefer the shredded version. You might want a few glasses of water handy

Submitted by:
Lisa