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Recipes
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Chilli-con-carneChilli con carne

Ingredients (serves 8)

  • 2 tbs spoons olive oil
  • 750g lean beef mince
  • 2 medium brown onions, finely chopped
  • 2 medium capsicums, chopped
  • 3 garlic cloves crushed
  • 1 long red chilli, chopped
  • 2 tsp Mexican chilli powder
  • 800g chopped tomatoes
  • 400g red kidney beans, drained, rinsed

Method

  1. Heat oil in a large saucepan over medium heat. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.
  2. Add onions, capsicums, garlic and chopped chilli. Cook for 5 to 6 minutes or until vegetables are soft. Add chilli powder. Cook, stirring for 1 minute or until fragrant.
  3. Add tomatoes and 1 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer, partially covered for 30 minutes or until sauce has reduced slightly.
  4. Add beans. Increase heat to medium. Cook for 15 minutes or until beans are heated through and sauce has thickened.

Nutrition information per serve

  • Energy 1199 kJ / 285 cal
  • Protein 26 g
  • Total fat 13 g
  • Saturated fat 4g
  • Carbohydrate 11 g
  • Fibre 6 g
  • Sodium 191 mg

Dietitan's tips

  • To increase vegetable intake, serve with a large side salad or fill half of the plate with salad.
  • This dish goes great with rice, remember to allocate one quarter of your plate to rice if watching portion sizes.
  • Serve with natural style Greek yoghurt, this is a healthier alternative to sour cream.
  • Top with grated light tasty cheese.
 
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Home made baked beans

Ingredients (serve 4)210038_baked_beans

  • 2 teaspoons of oil
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon paprika
  • 400g can diced tomatoes
  • 1 tablespoon tomato paste
  • 2 x 400g cans borlotti beans, drained, rinsed
  • ½ cup basil, chopped

Method

  1. Heat oil in a deep, non-stick frying pan over medium heat. Add onion to frying pan. Cook, stirring, for 3 minutes or until onion is tender and light golden. Add garlic and paprika. Cook, stirring, for 1 minute.
  2. Add the tomatoes, tomato paste and beans. Cook, stirring often, for 5 minutes or until heated through.
  3. Once heated through stir through basil and season with pepper.
  4. Serve on wholegrain toast

Per serve

  • Energy = 998kj/237cal
  • Fat = 3
  • Sat fat = negligible
  • Carbohydrate = 30g
  • Fibre = 15g
 
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Lamb Kebabslamb-kebabs

 

Ingredients (serves 6)

  • 700g lean lamb, fat trimmed and cut into cubes
  • 1 large red onion, peeled and cut into eighths
  • 12 cherry tomatoes
  • 1 large green capsicum, diced 

Marinade

  • 2 drops of Tabasco sauce
  • ¼ cup lemon juice
  • 1 tsp oil
  • 1tsp fresh rosemary, chopped
  • 3 tbs fresh parsley, chopped

 

Method

  1. Combine all marinade ingredients in a bowl
  2. Add meat and marinade for 1 hour in refrigerator
  3. Remove meat from marinade and thread onto 12 wooden skewers, alternating with onion, tomatoes and capsicum
  4. BBQ or grill kebabs turning and basting frequently with remaining marinade until cooked 

Nutrition Information

Energy = 656kj/156cal
Carbohydrate = 2g
Fat = 7g
Fibre = 1g

Serving suggestions

This recipe has negligible carbohydrate, therefore serve with a grainy roll or roasted potato and side salad or steamed vegetables. 

 
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Three Bean Salad

 

3beansaladIngredients (serves 6)

  • 300g green beans, there steamed
  • 300g butter beans, discount steamed
  • 400g can of red kidney beans, drained
  • ¼ cup of French slad dressing
  • ½ cup of fresh parsley, chopped
  • 1 lemon, cut into wedges

Methods

  1. Mix all ingredients together in a bowl
  2. Serve with fresh lemon wedge

Nutrition Information per serve

Energy = 318kj/76calories
Carbohydrate = 15g (1 exchange)
Fat = negligible
Fibre = 7g

 
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Low fat Beef Curry

curry13-575x390Serves 4

Enjoy this delicious beef curry that has been modified to reduce the total and saturated fat and increase the fibre content by simply using less beef and replacing it with lentils and vegetables.

Ingredients

  • 2 medium onions
  • 1 tsp fresh ginger, chopped
  • 1 garlic clove, chopped
  • 1 tbsp of curry powder
  • 500g of lean beef, fat trimmed and cut into cubes
  • 1/8 tsp of ground cardamom
  • 1/8 tsp of ground cloves
  • ½ cup of uncooked brown lentils
  • 1 medium carrot, chopped
  • 1 medium zucchini, chopped
  • 4 medium ripe tomatoes, chopped
  • 1 cup of water
  • 4 teaspoons of cooking oil

Method

  1. Heat oil in a non-stick pan and fry onions until transparent.
  2. Add ginger, garlic and curry powder and cook on a low heat for a few minutes.
  3. Stir in meat, spices, lentils, carrots, zucchini, tomatoes and water.
  4. Cover and simmer for 90 minutes.
  5. Remove lid and simmer for 20 minutes

Nutrition Information (per serve)

Energy = 1419kj/337cal

Carbohydrate = 18 (1 exchange)

Fat = 11

Saturated fat = 2

Fibre = 8g

 
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Vegetable Chilli Bowl

2010_02_23-black-bean-chiliServes 2-3

Ingredients:

  • 1 tablespoon of olive oil
  • 1 onion, roughly chopped
  • 2 garlic cloves, finely chopped
  • 1 red capsicum, halved and cut into squares
  • 1 zucchini, cut into chunks
  • ½ tablespoons of chilli powder (or to taste)
  • ½ tablespoon of ground cumin
  • 1 x 400g cans peeled tomatoes, roughly chopped, juice reserved
  • 1 cup of red kidney beans, rinsed and drained
  • 1 cup of chickpeas, rinsed and drained
  • Ground pepper
  • ¼ cup of flat parsley
  • ¼ cup of coriander leaves
  • 1 tablespoon of lemon juice
Read more...
 
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Bolognaise sauce

Serves 2

Ingredients

  • Olive oil spray
  • 1 onion, finely chopped
  • 3 garlic cloves, crushed
  • 1 carrot, diced
  • 1 small red capsicum, diced
  • 1 small zucchini, diced
  • 1 cup of mushrooms, chopped
  • 1 large can of kidney beans
  • 2 tablespoons of basil pesto
  • 400g can diced tomato
  • 2 tablespoons tomato paste
  • 100g lean beef mince

 

Read more...
 
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