Healthy Kids Cooking Show
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Lyndan Barwick from Canterbury Girls High School Presents....
Tasty Beef Sauce
Cooking hints: Cook with lean meats, use reduced fat alternatives, use salt reduced products and combine lots of fruits and vegetables and wholegrain products. See page 59 of the Fresh Tastes Tool Kit.
(makes approx 100 serves)
6kg lean beef mince
1kg onions (I use Spanish onions)
1 tbs oil
8 cloves garlic, crushed
1 tbs fresh mustard (powdered mustard is fine but mix it with water first) (optional)
1 tbs dried oregano
1 tbs dried basil
1 tbs mixed herbs
1.3 litres Basic sauce mix (see box)
1 A1 tin of diced or whole tomatoes (blend whole tomatoes) (2.550kg)
1 caterers tin pasta sauce (4.250L)
Replace tinned tomatoes with around 4 kg of fresh tomatoes – dice and place into enough boiling water (with a good pinch of salt and pepper) to just cover and boil to half the original amount of liquid. I sometimes cook my tomatoes and leave them in the fridge and use both fresh and tinned together.
Basic sauce mix
600ml tomato sauce
300ml Worcestershire sauce
300ml BBQ sauce
100ml soy sauce
(select low salt alternatives of sauces if available)
In an old sealable sauce bottle I mix these sauces together. Once the mix is blended it can be used for just about everything and is great as a taste enhancer.
In the pot on medium/high heat brown the onions for about 2 minutes with the vegetable oil then add the garlic and cook for a minute. Add a good dash of pepper and half the meat. Cook until the meat starts to brown, add the herbs and cook for 30 seconds to release the flavours. Add the rest of the meat and cook until brown.
It’s important not to over brown the onions; they will keep cooking with the meat, and enhance the flavour. Give the meat a stir about every 5 minutes, allowing the juice to rise in the meat, until the meat is brown.
If you have a lot of fat and juice, drain the meat at this point. If your mixture only has a little leave the juice, it will be fine.
Add the diced tomatoes, pasta sauce and basic sauce mix.
Mix all together and reduce heat to simmer for about 15-20 minutes.
I usually do this step the day before the sauce is going to be used and keep in the fridge in a suitable container.
Your sauce is ready – If you want to make more sauce and less meat you can add additional tomatoes or add other vegetables.
Any fresh or dried herbs can be added to this mixture.