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One Pan Mexican Mince

Packed full of veges, this is one pot cooking at it’s best! Make a little extra and use the leftovers in toasties, wraps or as a baked potato topper.

35 mins
12 ingredients
$4.20 / person
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One Pan Mexican Mince


Serves = 4

  • 2 teaspoons extra virgin olive oil
  • 1 medium red onion, remove ends and papery skin, cut in half and slice
  • 2 stems spring onion, finely sliced
  • 1 green capsicum, remove seeds and stem and roughly dice the flesh
  • 1 cup frozen corn kernels
  • 2 garlic cloves, crushed
  • 1 tsp cumin seeds, whole
  • 500g lean beef mince
  • 2 tbs no added salt tomato paste
  • 1 cup salt reduced beef stock
  • 250g packet microwave brown and wild rice
  • 1 medium avocado, diced

It’s this easy

  • Heat the olive oil in a large frying pan on medium-high heat
  • Add the red and spring onion, capsicum and corn and cook for 5 minutes or until starting to brown, stirring the mixture occasionally
  • Add the crushed garlic and cumin seeds and cook for another 30 seconds
  • Add the mince and cook for 6-8 minutes or until brown, using a wooden spoon to break up the mince
  • Add the tomato paste, stock and 1/2 cup of water and bring to a simmer
  • Add in the rice, reduce the heat to medium-low and cook uncovered for 8-10 minutes or until all the liquid has been absorbed
  • Serve with the diced avocado on top


  • For extra spice and flavour add smoked paprika or dried oregano to the onion, capsicum and corn while they are browning.
  • You could also try topping with some fresh coriander, lime and red chill and a dollop of greek or natural yoghurt when serving


Nutrition information (per serve):

  • Energy (2090kJ)
  • Protein (35.7g)
  • Total fat (21.1g)
  • Saturated fat (6.4g)
  • Carbohydrate (37.5g); Starch (30.6g), Sugars (6.9g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (8.8g)
  • Sodium (266mg)
  • Calcium (46mg)
  • Iron (4.3mg)


Contains: FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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