Peppered Beef Kumara Wedges 21 Day Wonder Dietday 14 Recipes

BETTY'S MICROWAVED POTATO, PUMPKIN & KUMARA MASH

Steps:

• Peel and cook vegetables on high in microwave proof dish for about 10 minutes or until soft (depending on power of microwave, mine is 1200 watts).
• Drain excess liquid off vegetables and mash well with cream cheese and seasoning.

SWEET POTATO (KUMARA) WEDGES

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Drizzle a medium baking sheet with the vegetable oil.
• In a large, resealable plastic bag, mix flour, paprika, mustard powder, salt, and pepper. Place sweet potato wedges in the bag, and toss to coat.
• Arrange coated sweet potato wedges on the prepared baking sheet. Bake 20 to 30 minutes in the preheated oven, until browned and crisp.

BEEF POTPIE WEDGES

Steps:

• Preheat the oven to 425. In a medium skillet, heat the oil over medium-high heat. Add the steak and cook until browned, 5 minutes. Transfer to a plate.
• Add the butter to the skillet to melt, then add the mushrooms and cook for 2 minutes. Add the onion and garlic and cook until softened, about 5 minutes.
• Sprinkle in the flour and cook, stirring, for one minute.
• Stir in the beef stock, peas, and Worcestershire sauce.
• Return the meat to the pan and cook until the sauce thickens and the peas heat through, 2 to 3 minutes. Season with salt and pepper; remove from the heat.
• Unroll the piecrusts and halve them. Divide the cooled meat among 4 piecrust pieces, placing a mound on 1 side of each piece and leaving a small border.
• Brush the edges of each piecrust piece with some of the egg. Fold the pastry over to enclose the filling, pressing down on the edges; crimp with a fork.
• Brush the tops of the dough with more of the egg and transfer the pies to a parchment lined baking sheet.
• Bake until golden-brown, about 10 minutes.

SESAME BEEF STIR-FRY (21 DAY WONDER DIET: DAY 5)

Steps:

• Combine couscous with the water in medium heatproof bowl, cover; stand 5 minutes.
• Meanwhile, toast sesame seeds in heated wok about 30 seconds; transfer to small bowl.
• Stir-fry beef in heated wok until browned; transfer to another small bowl.
• Stir-fry onion in heated wok 1 minute. Add garlic, bok choy and chilli; stir fry 1 minute. Add stock, sauces and beef; stir-fry until hot. Remove from heat; stir in peas.
• Serve couscous topped with stir-fry and sprinkled with sesame seeds.

THAI-FLAVOURED PRAWN SALAD (21 DAY WONDER DIET: DAY 14)

Steps:

• Cook rice in large saucepan of boiling water, uncovered, until tender, drain, cool.
• Combine rice in large bowl with remaining ingredients.

BEEF SKEWERS & GREEK SALAD (21 DAY WONDER DIET: DAY 18)

Steps:

• Combine beef and thyme in medium bowl; thread beef onto skewers. Spray beef with cooking oil; cook skewers on heated grill plate.
• Meanwhile, combine remaining ingredients in medium bowl.
• Serve salad with beef skewers and lemon wedges.

KUMARA (SWEET POTATO) WEDGES WITH MUSTARD AND LIME YOGURT

Steps:

• Pre-heat oven to 200ºC.
• Place wedges on a tray lined with baking paper. Coat lightly with oil then sprinkle with seasoning. Cook for 25-30 minutes.
• Mix together yoghurt, lime and mustard and serve with wedges.