Tag Archives: beef

One Pot Savoury Mince Recipe


I had some Heart Smart Beef Mince in the fridge, that was destined to become meatballs…but the thought of rolling them all made my lazy side say meh. So instead I looked around for a savoury mince recipe to cook in the slow cooker, and pinched a few ingredients from this one and that…by the time I got around to cooking it I didn’t have enough time for the slow cooker, just cooked it on the stove top in my favourite casserole dish and it turned out quite yummy.

Here’s the recipe I came up with…

One Pot Savoury Mince Recipe

Makes 3 decent Serves

Suitable for Cruise PV

(sorry about the bad pic…iPhone)


1/2 tsp Oil

500g Heart Smart Beef Mince

1 stick Celery, finely chopped

1 small Onion, finely chopped

1 small Green Capsicum, finely chopped

1 clove Garlic, finely chopped

1 tbsp Soy Sauce

1 tbsp White Vinegar

1 tsp Sweetener

1 tsp Dijon Mustard

1/2 tsp Chilli Powder

1 cup Beef Stock

2 tbsp Tomato Paste

Freshly Cracked Black Pepper

1. Heat the oil in a heavy bottomed pan. Add the beef mince and brown.

2. Empty the beef into a strainer and get most of the excess oil out of the pan.

3. Into the same pan, add the garlic, onion, capsicum and celery. Cook vegetables until softened.

4. Return beef mince to the pan and add all other ingredients.

5. Simmer covered over the lowest heat, stirring occasionally.


  • I let mine cook for about 15 minutes once all the ingredients were in. Just double check that the liquid has not run out…if it looks like it might, add a little bit more. Or, if it looks like there’s too much, leave the lid off and turn the heat up a touch to let it evaporate.
  • As always with a dish like this, use what is already in your cupboard in terms of condiments. Don’t have soy sauce? Use worcestershire instead (I just really need to buy some)
  • You could very well cook this in the slow cooker from step 4 onwards…just pop it on in the morning and leave it on Auto for 6-7 hours.

I would love to know if you give any of my recipes a try….leave me a comment and let me know how they turn out for you 🙂



Meatballs in Tomato Sauce Recipe


Such a yummy recipe! I have made it once before, and as soon as I remembered it, I had to make it again! The ingredients marked with ** are optional. If you are a really strict Dukaneer you would leave them out if you are not as strict and haven’t had any other tolerated foods in a day, you can include them…they add a whole new dimension of flavour!

There are lots of veggies in this recipe, so it is a great one for the whole family!

Meatballs in Tomato Sauce Recipe

Makes 4 Serves
Suitable for Cruise PV


500g Heart Smart Beef Mince
2 cloves Garlic, crushed
2 Eggs
4 tbsp Oat Bran
1 grated Carrot
1 grated Zucchini
1 tbsp Pesto**
50g finely grated Parmesan**

Tomato Sauce
1 tsp Olive Oil
4 slices Bacon (only the good round end part)
250g finely diced Mushrooms
2 tins Diced Tomatoes
1 cup Beef Stock
Freshly Cracked Black Pepper
Fresh Basil (or dried)

To make the Meatballs:

1. Preheat oven to 180 degrees Celsius.

2. Combine all Meatball ingredients in a large bowl and mix well with your hands to combine.

3. Roll tablespoon sized balls and place on a baking dish, evenly spread apart.

4. Bake for 40 minutes, turning half way.

5. Remove from the oven and place on some paper towel.

To make the Tomato Sauce:

1. Once the meatballs are in the oven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry until translucent.

2. Add the Bacon and Mushrooms and fry until cooked.

3. When Onion, Bacon and Mushrooms are cooked, add the tins of Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cook until meatballs are ready.

4. Add Meatballs to the Tomato Sauce and allow to cook over a low heat for a little while longer until sauce reduces. This is not an exact science, it just depends on how it looks in your kitchen.

5. Serve with some fresh basil if you have it.



Cottage Pie Recipe


Great comfort food for a PV day. Very rich.

I made the filling tonight, and we had a big bowl of that for dinner. I put some aside to make mini cottage pies in ramekins tomorrow 🙂

You will want to try and cook the filling and topping simultaneously……otherwise you will be in the kitchen for too long!

Cottage Pie = Beef Mince
Shepherd’s Pie = Lamb Mice
You can make it either way 🙂

Cottage Pie Recipe

Makes 4 large Serves

Suitable for Cruise PV Phase

Filling Ingredients:

  • Olive Oil Spray
  • 500g Beef Mince
  • 1/2 Onion finely diced
  • 2 large cloves garlic, crushed
  • 2 tbsp Corn Flour
  • 2 tsp Chicken Stock Powder dissolved in 1 1/2 cups Hot Water
  • 2 Tomatoes, Diced
  • 150g tub Tomato Paste
  • Freshly Cracked Black Pepper

Topping Ingredients:

  • 1 head of Cauliflower
  • 1 clove Garlic
  • Freshly Cracked Black Pepper
  • 1-2 tbsp Extra Light Philadelphia Cream Cheese

1. Pre-heat oven to 180 degrees Celsius.

2. Lightly spray a frying pan with Olive Oil Spray and wipe away excess with paper towel. Brown Beef Mince until crumbly.

3. Remove mince from frying pan, getting rid of any excess fat.

4. In the same pan, fry the garlic and onion. When soft, return beef to pan.

5. Sprinkle over Corn Flour and cook, stirring, for a few minutes.

6. Add to the pan the Diced Tomatoes, Tomato Paste, Stock & Water, Black Pepper. Stir to combine.

7. Allow to simmer on a low heat for at least 10 minutes or until thickened.


1. Cut the Cauliflower into florets and rinse. Cook Cauliflower in a saucepan of water for approximately 20 minutes or until you can insert a knife into a floret without resistance.

2. While the Cauliflower is cooking, very finely chop the garlic.

3. Drain the water from the pan and return the Cauliflower over a very low heat for a few moments, stirring, to evaporate some extra water.

4. Turn off the heat and begin to mash the Cauliflower. Add the other ingredients, Extra Light Cream Cheese (however much you want), Pepper and Garlic.

5. When you have reached a point where you don’t think you can mash it anymore, you can leave it at this point. I prefer to have it perfectly smooth, so I had a go at it with my barmix (hand blender).


1. Place the filling mixture into one large baking dish, or small ramekins (it would at least fill 8 ramekins)

2. Top with the Cauliflower Puree.

3. Bake in the oven until top slightly browns and dish is hot.


I threw this recipe together tonight, and have recorded exactly what I did. This tasted soooo good that I feel it was not as healthy as I could have made it. So some things I would change for next time….

  • Only use 1 tsp of Chicken Stock Powder…to reduce salt.
  • I didn’t have a tin of tomatoes in the cupboard!! (can you believe it??) So I used the 2 fresh tomatoes and the tub of tomato paste. The tomato paste was quite high in carbs though (9.2g/100g….I figured you don’t actually eat that much though, so it might be a Tolerated Food)
  • Next time I would use a tin of tomatoes with 1 sachet of tomato paste (I think the sachets are 2 or 3 tbsp?) Still would add in the fresh tomatoes though, they added a very nice dynamic.
  • Next time I would add mushrooms, or other veggies as well….we love mushrooms.


(p.s. Sorry about the ginormous post!)

Beef Bolognese Recipe


This is a great recipe if you are feeling like some comfort food. We shared this between us (we were very hungry) and it filled us up a little too much! It would more reasonably serve 3-4 people, depending on how hungry you are.

Beef Bolognese Recipe

Serves 2-4

Suitable for Cruise Phase (PV)

500g Lean Beef Mince

1 Onion, finely chopped

1 Clove Garlic, finely chopped

5 Mushrooms, chopped

1 tin Diced Tomatoes

1 tbsp Dijon Mustard

1 tsp Oregano

1 tsp Basil

Freshly Cracked Black Pepper

1/4 cup Water

2 tsp Chicken Stock Powder (optional)

1. Spray a frying pan with Olive Oil and wipe the excess away with paper towel.

2. Soften the Garlic and Onions in the frypan.

3. Add mince and brown, breaking up into small lumps.

4. Add Mushrooms and cook for a couple of minutes until they begin to soften.

5. Add in the tin of Tomatoes, Water, Dijon Mustard, Oregano, Basil, Pepper and Chicken Stock Powder.

6. Allow to simmer slowly for 15 or so minutes, stirring occasionally, until a bit of the liquid has been evaporated.

  • Feel free to add in extra veggies that you like…this is just what I had in the fridge.
  • This would freeze really well if you wanted to make some ahead of time to have and have it on a PV day.



Stuffed Peppers Recipe


Otherwise known as Capsicums (here in Aus), I found some baby red ones at Costco and they were calling my name. As I had been thinking about making this recipe for a while before starting Dukan, I knew this is what I would be making with them. So I had a think about how to Dukanify the recipe, and here it is….. Watch out! You will be making this over and over again, it was sooooo good!

Stuffed Peppers Recipe

Serves 3-4

Suitable for Cruise Phase (PV)

1 large Onion

2 cloves Garlic

Olive Oil Spray

1 tin Tomatoes

2 tsp Soy Sauce

2 tsp Chicken Stock Powder

1/4 cup Water

10 baby red Capsicums

500g Beef Mince

2 tsp Cayenne Pepper

Freshly cracked Black Pepper

2 tbsp Oat Bran

1 Egg

2 BabyBel Light Cheeses

1. Pre-heat your oven to 180 degrees Celsius.

2. Finely chop the Onion and Garlic.

3. Spray a non-stick frying pan with Olive Oil, wipe excess away.

4. Saute Onions and Garlic until translucent. Remove half of the mixture to a large mixing bowl. Leave remaining half in frying pan.

5. Add to frying pan the tin of Tomatoes, Soy Sauce, Chicken Stock and Water. Allow to simmer until some of the liquid has evaporated.

6. Pour the Tomato mixture into the base of a baking dish.

7. Wash and cut the tops off the capsicums. Only cut a very thin layer off if you are using baby Capsicums. Using a teaspoon, remove the membrane and seeds inside the capsicum. If there are some seeds stuck a quick rinse will do the trick.

8. In the bowl with the Onions, add the Mince, Cayenne Pepper, Pepper, Egg and Oat Bran.

9. Give it a really good mix with your hand to get all of the ingredients combined.

10. Using a teaspoon, fill the Capsicums with the mixture and firmly pack it in.

11. Place the Capsicums in the baking dish on the Tomatoes.

12. Cover each Stuffed Capsicum with a thin slice of BabyBel Cheese.

13. Cover with foil and bake for 40 minutes.

14. Remove foil and bake for 15 minutes longer. The dish is ready when the Capsicums are cooked.

  • I had some mince mixture left over, so I made some Rissoles for my dinner tomorrow night.
  • You could easily use regular sized Capsicums, just cut them in half from top to bottom and prepare everything else the same. You might not have mince left over if you use the larger Capsicums.
  • We got two dinners (of 3 Capsicums) and two lunches (of 2 Capsicums) out of this recipe.
  • In my version I used Soy Sauce and Chicken Stock Powder….because that’s what I had in the cupboard. I am not one to race out and buy another ingredient unless it is vital. You could use Worcestershire Sauce and Beef Stock Powder and I’m sure you would have just as delicious results, maybe even more so! Nah, I take that back, this dinner Rocked!



Beef Casserole Recipe


I really had a craving for a hearty dinner tonight, and I bought some diced beef last night anticipating this.

Beef Casserole Recipe

Makes 2 Serves

Suitable for Cruise Phase (PP & PV)

(The recipe contains 1 tbsp of cornflour and I’m not certain that it’s allowed on Attack, so I wouldn’t suggest it.)

500g Diced Beef

1/2 Onion

2 cloves Garlic

1 tbsp Cornflour

1 tsp Chicken Stock Powder

1/2 cup Water

Freshly Cracked Black Pepper

1 tbsp Dijon Mustard

1. Place the Cornflour and Black Pepper in a freezer bag.

2. Add the Beef.

3. Mix the Beef, Cornflour and Pepper together and try and to get an even coating.

4. Chop the Onion and Garlic

5. Spray a flameproof dish with Olive Oil, wipe away excess with paper towel.

6. Soften Onions and Garlic. You may need to add a dash of the Water to help the cooking along.

7. Add Beef and Brown. Again, you may wish to add a dash of the Water to help the Beef move freely.

9. Add in the Mustard, Chicken Stock, Freshly Cracked Black Pepper and the remaining Water.

10. Allow to slowly simmer until Beef is cooked and Gravy is reduced.


  • I used my flameproof casserole dish … as I love it 🙂 I’m sure you could use a heavy based saucepan or whatever else you have at home.
  • It might sound silly using Chicken Stock Powder, but it’s all I had in the cupboard. You may want to use Beef Stock Powder if you have it, although using Chicken didn’t take away from the flavour.
  • If you are on a PV day it would be yummy to add other veggies like more onion and mushrooms, yum!


Dukan Rissole Recipe


A simple idea to use some mince. The rissoles could be shaped as burgers or as meatballs. They could have more herbs and spices added to them to give you a variety of flavours.

Dukan Rissole Recipe

Makes 4 large rissoles

Suitable for the Attack Phase

500g Premium Beef Mince

1/2 Onion

1 Egg

Cracked Black Pepper

1 1/2 tsp Basil

1 1/2 tsp Oregano

1 1/2 tsp Sage

1. Finely chop Onion.

2. Combine all of the ingredients in a large bowl.

3. You have to get your hands dirty for this one. Smoosh the ingredients together with your hands until the mixture is combined well.

4. Form the mince mixture into whatever shape you like, I chose rissoles, you could do burgers or meatballs.

5. Place on a plate or tray and refrigerate for at least 15-30 minutes. This helps the mixture stay together when cooking.

6. Lightly spray a frying pan with oil and gently wipe excess away with a paper towel.

7. Cook rissoles for 15 minutes and turn over and cook for another 10. Cooking time will vary depending on what size and shape rissoles you make. When you think they might be about done, make a small cut in one with a knife to check how well done they are.

8. Serve with a sauce made by mixing Natural Yoghurt and Dijon Mustard.