Beef And Vegetable
Nachos, Filled With Fibre
I'm forever trying to find ways to add more vegetables
into foods that traditionally don't have much vegetable
content. I'm keen to ensure my family gets sufficient fibre in our meals.
Nachos needed to be worked on, according
to me, and this is my fibre rich version. This cheap
recipe is very popular with my teenagers and their friends.
It can be whipped up quickly and eaten whilst relaxing in
front of the television.
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To convert any of these ingredients into US measurements please
use this
Quantity Conversion
Chart.
Ingredients:
500 gm (1 pound) beef mince (ground beef)
1 onion, chopped
2 cloves garlic, chopped finely
3 carrots chopped into small cubes
1 red capsicum (red pepper) chopped small
1/4 teaspoon ground chilli
1 tin diced tomatoes (about 500 gm or 1 pound size)
1 tin cream of tomato soup (about 500 gm or 1 pound
size)
1 tin red kidney beans about 500 gm or 1 pound size)
Salt and pepper to taste
1 large packet corn chips
Grated cheese to sprinkle on top
Sour light cream (optional)
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Method:
Place first six ingredients in a saucepan, cook for 15
minutes, stirring frequently to split up any lumps of meat.
Add tomatoes and cook for 15 minutes without the lid on
the pan. Stir frequently.
Add tomato soup and drained beans. Cook for 5
minutes until heated through.
To serve:
Place a large handful of corn chips in each bowl, spoon
beef and vegetable mixture on top. Add another large handful
of corn chips and sprinkle on a handful of grated cheese.
Top with sour cream if liked.
Serves 4.
Notes:
Buy beef mince with as little fat as you can afford.
Food Facts:
Capsicums are from the nightshade family. They originated
in Central and South America. They come in an amazing array of
colours from bright red, yellows, oranges, purples and greens.
Capsicums can be eaten in their raw form or they can be cooked.
They range from very mild spiciness to extremely hot! Most
species of capsicums contain capsaicin which is the chemical that
causes the hot burning sensation when they are eaten. They are good
sources of vitamin C.
Carrots are native to Afghanistan. They used to have a yellow flesh
and a purple exterior. Carrots were first grown as a medicine
and not a food. Just one carrot supplies enough vitamin A for an entire day.
In fact, they have the highest Vitamin A content of any vegetable. Carrots have high levels of the anti-oxidant beta carotene which is
reputed to help fight cancer and may reduce the risk of prostate
cancer in men.
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