Author Jean Morrison
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.
Cooking time: 35 minutes
Quantity: Serves 4
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500 gm (1 pound) beef mince (ground beef)
2 tablespoons water
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
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 large zucchini, cubed small
1 tin cream of tomato soup (about 500 gm)
1 tin red kidney beans (about 500 gm), drained
Salt and pepper to taste
200 gm packet of plain corn chips
150gm grated cheese to sprinkle on top
Sour light cream (optional)
Brown the beef mince in a large saucepan over medium-high heat without using extra fat. Continually stir and break the mince up. When browned, drain any fat away and discard.
Add next eight ingredients to the pan, cook for 15 minutes until vegetables are tender stirring frequently.
Add zucchini to the pan, cook 5 minutes. Continue to stir frequently.
Add tomato soup and drained beans. Cook for 5 minutes until heated through.
Place a large handful of corn chips in each bowl and push them to the edges of the bowl. Spoon the beef and vegetable mixture into the centre of the bowl, leaving as many corn chips exposed as possible. Sprinkle on a handful of grated cheese and pop into the microwave for just a few seconds to melt the cheese. Top with sour cream if liked.
Buy beef mince with as little fat as you can afford.
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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