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Post by violet on Jun 1, 2011 21:03:41 GMT 11
From the June issue of Australian Healthy Food magazine. We had this last night, and everyone liked it.
Savoury Mince
Serves 4
500g lean beef mince (ground beef) 1 onion, finely chopped 2 tablespoons curry powder 4 tomatoes, chopped 2 carrots, sliced 4 cups mushrooms, sliced 1 1/2 cups reduced salt beef stock 400g can chickpeas, rinsed and drained 2 cups cooked rice, to serve.
Spray a large frypan with oil and place over medium-high heat. Add mince (ground) and cook, stirring with a wooden spoon to break it up, for 5 - 7 minutes until browned. Add onion and cook for 3 - 4 more minutes.
Add curry powder, tomato, carrot and mushrooms. Cook for 5 minutes, stirring occasionally.
Add stock and chickpeas to pan. Bring to the boil. Reduce heat and simmer, uncovered, for 15 minutes. Serve with rice.
Hands on time: 20 minutes Cooking time: 15 minutes Cost per serve $4.32
Per serve nutritional info (inc. 1/2 cup rice)
2031kj/486 cal Protein 40.4g Total fat 11.9g Sat fat 4.1g Carbs 48.3g Sugars 7.8g Fibre 11.0g Sodium 797mg Calcium 103mg Iron 7.1g
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Linda
Moderator
~Exuberant Seachanger~
Posts: 2,524
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Post by Linda on Jun 2, 2011 21:02:05 GMT 11
This sounds really delicious, Elisa. Were the carrots cooked before you added them, or were they raw?
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Post by violet on Jun 2, 2011 21:25:47 GMT 11
It really was a nice change. The carrots were raw before cooking, but I cut them into pretty thin strips rather than slicing them.
Elisa
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