- 0:35 Prep
- 0:30 Cook
- Makes 6
- Capable cooks
Keep this meal on hand for all those after school kids’ activites – and without creating more work in the kitchen!
Ingredients
- Canola oil cooking spray
- 240g packet flour tortillas
- 1 small red onion, finely chopped
- 500g lean beef mince
- 1 teaspoon Mexican chilli powder (see tip)
- 1/2 teaspoon Massel beef style stock powder
- 300g can Campbell's Condensed Tomato Soup
- 420g can kidney beans, drained, rinsed
- 1 small carrot, peeled, grated
- 1/2 cup grated tasty cheese
Guacamole
- 1 large avocado, mashed
- 2 teaspoons lemon juice
Method
- Step 1Preheat oven to 200°C/180°C fan-forced. Spray a 6-hole, 3/4-cup capacity texas muffin pan with oil. Microwave tortillas on high (100%) for 1 minute or until warm. Press 1 tortilla into each muffin hole (overlapping tortilla on 1 side to fit). Spray with oil. Bake for 8 minutes or until golden. Cool in pan for 20 minutes.
- Step 2Meanwhile, spray a large frying pan with oil. Heat over medium-high heat. Add onion. Cook for 3 to 4 minutes or until softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned. Add chilli powder and stock powder. Cook, stirring, for 1 minute. Add soup, beans, carrot and 1/3 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer for 10 to 12 minutes or until thickened.
- Step 3Make guacamole Combine avocado and lemon juice in a bowl. Season with salt and pepper.
- Step 4Spoon mince mixture into tortilla cases. Dollop with guacamole. Sprinkle with cheese. Serve.
- Low carb
- Lower gi
Nutrition
2134 kj
Energy
26.9g
Fat Total
8.9g
Saturated Fat
6.1g
Fibre
28.6g
Protein
63mg
Cholesterol
915mg
Sodium
35.6g
Carbs (total)
All nutrition values are per serve
Notes
Tip: For more heat, add an extra 1 teaspoon of Mexican chilli powder.
- Author: Kim Coverdale
- Image credit: Penny Clay
- Publication: Super Food Ideas
