Men’s Fitness Australia – June 2017

JUNE 2017 MEN’S FITNESS 119

Bulking lasagna

INGREDIENTS

500g lean minced beef
2 red onions, peeled and
finely diced
2 garlic cloves, peeled and
crushed
3 medium sweet potatoes,
peeled and thinly sliced
into 2-3mm discs
300ml thick tomato puree
100ml canola oil
Worcestershire sauce
500ml natural yoghurt
100g mature cheddar
cheese, grated
½ bunch of fresh basil
leaves, stalks removed
and finely chopped
Natural sea salt
Ground white pepper

INSTRUCTIONS

1. 
   

   Heat a large thick-
   based sauce pan to a
   medium heat. Add the
   canola oil and then the
   onions and garlic.

   
   


2. 
   

   Cook the onions and
   garlic for three to four
   minutes without letting
   them brown.

   
   


3. 
   

   Add the minced beef,
   making sure you break
   it up as it cooks using
   a wooden spoon or
   spatula so that it
   browns evenly.

   
   


4. 
   

   Continue cooking for
   a further five minutes,
   stirring occasionally.
   Then add tomatoes
   and mix thoroughly.

   
   


5. 
   

   Bring the mixture to the
   boil and simmer gently
   for ten minutes, then
   add a good splash of
   Worcestershire sauce
   and the chopped basil,
   mixing thoroughly.
   Season and remove
   from heat.

   
   


6. 
   

   Spoon some of the
   beef mixture into a
   shallow ovenproof
   baking dish, so that
   it completely covers
   the bottom.

   
   


7. 
   

   Place the discs of the
   raw sweet potato on
   top of the beef mixture,
   ensuring that it
   completely covers the
   beef mixture.

   
   


8. 
   

   Repeat the process
   so that you have two
   layers of beef mixture
   and two of sliced
   sweet potato, then
   finish with a layer of
   beef on top.

   
   


9. 
   

   Cover the top layer of
   beef with yoghurt, and
   then scatter the grated
   cheese over the top.

   
   


10. 
    

    Place the lasagne in a
    preheated oven at 180°
    for 25-30 minutes.

    
    

Step away from the ready-meal aisle. Lasagne might have the whiff of intimidation about

it, but it’s actually a dish that’s simple enough to make, and arguably better when reheated

a day or two after you make it. This recipe substitutes sweet potato for starchy carbs, but you

don’t have to leave the swaps there — once you’ve tried it once or twice, sub in turkey or lamb

for the beef mince, and experiment with the cheese ratios for a solid hit of protein.

Beef

Good-quality

mince is packed

with vitamin B12,

zinc, selenium

and iron, as well

as 36g of protein

per 100g.