Mexican beef mince and low GI rice
Dinner, Lunch
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
5 minutes minutes
5 minutes minutes
COOK TIME:
10 minutes minutes
10 minutes minutes
Ingredients
- 500 g beef bolognaise sauce (see base recipe)
- 2 tbsp reduced salt taco seasoning
- 400 g chickpeas rinsed, drained
- 2 cups low GI rice cooked
- 200 g cherry tomatoes quartered
- 1 avocado large, thinly sliced
- fresh coriander (cilantro) to serve
- lime wedge to serve
Method
- Spray a large non-stick frying pan with olive oil and heat over medium-high heat. Add beef bolognaise, taco seasoning and chickpeas. Cook for 3-4 minutes or until heated through.
- Divide rice between plates and top with beef bolognaise, tomatoes and avocado. Garnish with coriander and lime wedges, to serve.
Notes
TIPS
- Any beef steak cut into strips would also work well in this recipe – simply spray a large non-stick frying pan with oil, heat over medium-high heat, sprinkle beef with taco seasoning and stir for 2-3 minutes until beef is cooked to your liking.
- Leftover cooked beef mince can be used in tacos, popped onto low GI bread with salad or in a healthy low GI wrap to make a burrito.
- Try swapping chickpeas for lentils, black or red kidney beans or corn; swap rice for shredded cabbage; mash the avocado with a little diced red onion and chopped coriander for a guacamole; serve with natural yoghurt or a dollop of sour cream.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 585kcal | Carbohydrates: 62.3g | Protein: 43.3g | Fat: 13.8g | Saturated Fat: 4.5g | Fiber: 16.3g
