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.

 

For U.S. measurements and oven temperatures 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)
1 tin cream of tomato soup (about 500 gm)
1 tin red kidney beans (about 500 gm)
Salt and pepper to taste
1 large packet corn chips
Grated cheese to sprinkle on top
Sour light cream (optional)

 

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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