2tbsp olive oil
1/2 a small red onion chopped
200g round steak mince
5 mushrooms chopped
1/3 courgette washed and chopped
75g broccoli chopped
200g tomatoes canned or fresh(if fresh peel and chop) + 1tsp sugar
A handful chopped basil
100g gluten and wheat free pasta
Place a deep pan on a medium heat. Then add the oil and the onion cook for a 2 minutes. Put the meat into the pan and let it brown.
Add the rest of the vegetables and cook for 5 minutes and then add the tomatoes and sugar let it cook for 20 minutes on a medium heat. Meanwhile put on the pasta in boiling water cook for 8 to 10 minutes.
When the pasta is cooked toss it and the basil into the sauce then blitz it with a hand blender to whatever consistency you need.
I like to make this amount and put it into little pot and freeze it.
Chicken and Broccoli Bake
1/2 onion chopped
50g dairy free margarine
50g gluten and wheat free flour
250ml coconut milk tetra pack
150g chicken chopped
100g broccoli washed and chopped
150g gluten free bread crumbs
Pre-heat the oven to 190 degrees fan.
Place the onion and the margarine into a pan when the margarine has melted add the flour and cream them together cook for 2 minutes. Slowly add the milk stirring all the time you should have a nice creamy white sauce add the nutmeg and stir. Put the chicken and the broccoli into the sauce and stir. Then pour this into an oven proof dish then, add the bread crumbs on top cook in the oven for 30 minutes.
Blend to whatever consistency you need. I freeze this meal in little pots.