Lap Band Dietitian Helen Bauzon has provided suggestions below (in red) to help improve the calorie content of the recipe below and to teach you how to make it more band friendly.
- make sure the meal is eaten with a knife and fork to take 1 tsp mouthful portions at a time.
- cut the salad into small pieces similar to a bruchetta
- avoid the lettuce or swap this to baby spinach leaves or butter lettuce
Ingredients (serves 4)
- olive oil cooking spray
- 2 slices soy and linseed bread
- 2 small red onions
- 2 carrots, peeled, trimmed
- 450g extra-lean beef mince
- 400g can lentils, drained, rinsed
- 1 egg white, lightly beaten
- 1/2 cup salt-reduced beef stock
- 100g mixed baby salad leaves
- 1/3 cup Baxters Tomato Chutney with Red Pepper, warmed
- Preheat oven to 180°C. Spray a 5cmdeep, 20cm (base) square ovenproof dish with oil. Place bread in a food processor. Process to fine crumbs.
- Finely chop 1 onion and 1 carrot and place in a large bowl. Add mince, 3/4 cup of lentils, egg white and stock. Mix until well combined. Press mixture firmly into prepared dish. Bake for 30 minutes or until cooked through.
- Preheat a grill on high heat. Place slice under grill for 5 minutes or until browned.
- Meanwhile, thinly slice remaining onion. Peel remaining carrot into long, wide ribbons. Place in a bowl. Add salad leaves and remaining lentils. Toss to combine.
- Cut slice into four pieces. Divide between plates. Top with salad and dollop of chutney.
Source - Super Food Ideas – September 2007, Super Food Ideas – September 2007, Page 58, Recipe by Veronica Cuskelly