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One Pot Healthy Mexican Beef Mince

Dinner Lunch

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
9 ingredients
$5 / person
One Pot Healthy Mexican Beef Mince

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 2 teaspoons extra virgin olive oil
  • 1 red onion, remove ends and papery skin, cut in half and slice
  • 1 red capsicum, remove seeds and stem, and chop flesh
  • 1 green capsicum, remove seeds and stem, and chop flesh
  • 500g lean beef mince
  • 2 tablespoons no added salt tomato paste
  • 1 cup salt reduced beef stock
  • 250g packet 2-minute brown and wild rice blend
  • 1 avocado, remove stone and skin, dice flesh

It’s this easy

  • Heat oil in a frying pan over a medium-high heat, add onions and cook, stirring occasionally, for 5 minutes or until starting to brown.
  • Add garlic and cook for 30 seconds.

  • Add mince and cook, breaking up with a wooden spoon for 6- 8 minutes or until brown.

  • Add tomato paste, stock and ½ a cup of water and bring to a simmer.

  • Add rice, reduce heat to medium-low and cook uncovered for 8-10 minutes or until all the liquid is absorbed.

  • Place in a bowl and top with avocado.


Tweaks

  • For extra spice and flavour add smoked paprika, dried oregano and ground cumin to the onions when they are brown. You could also try topping with some fresh coriander, lime and red chill and a dollop of sour cream when serving.

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (16) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (16) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (41) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (41) Everyday Superfoods

Be Healthier

Brown rice is a whole grain which helps lower blood sugar levels and decrease risk of type 2 diabetes.

More: Brown Rice recipes (6) Everyday Superfoods

Healthy Gut

Brown rice is a good source of fibre which is essential for a healthy bowel function.

More: Brown Rice recipes (6) Everyday Superfoods

Feel Fuller for Longer

Compared to white rice, brown rice has a lower GI which helps to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Brown Rice recipes (6) Everyday Superfoods

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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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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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