For a little weeknight inspiration, why not make this colourful dish for the family?
Ingredients
- 1 tablespoon olive oil
- 1 medium brown onion, finely chopped
- 2 garlic cloves, crushed
- 500g beef mince
- 1 zucchini, finely chopped
- 1 medium carrot, finely chopped
- 2 celery stalks, finely chopped
- 1 tablespoon instant gravy powder
- 1 tablespoon salt-reduced tomato paste
- 410g can crushed tomatoes
- 1/2 teaspoon dried Italian herbs
- 1/2 cup Massel beef stock
- 100g green beans, trimmed, cut into 3cm lengths
Method
- Step 1Heat oil in a frying pan over medium-high heat. Cook onion and garlic, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 minutes or until browned.
- Step 2Add zucchini, carrot and celery. Cook, stirring, for 3 minutes or until vegetables start to soften. Stir in gravy powder, tomato paste and tomato. Cook, stirring, for 1 minute. Add dried herbs and stock. Bring to the boil. Reduce heat to low. Simmer for 20 minutes or until sauce has thickened and vegetables are tender.
- Step 3Add beans. Cook, stirring occasionally, for 2 minutes or until tender. Serve.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1023 kj
Energy
13.2g
Fat Total
4.6g
Saturated Fat
3.4g
Fibre
21.4g
Protein
59mg
Cholesterol
591mg
Sodium
9g
Carbs (total)
All nutrition values are per serve
Notes
Serve mince over roasted chat potatoes. Preheat oven to 200°C/180°C fan-forced. Using a fork, pierce each potato 4 times. Wrap each in foil. Roast for 40 to 50 minutes or until tender.
- Author: Kim Coverdale
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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