Name: Stir-fried chilli beef mince with green beans and rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Ingredients: 1 1/4 cup brown rice; 3 cup water; 1 tablespoon peanut oil; 4 spring onions, sliced, plus extra to serve; 1 long green chilli, finely sliced; 1 tablespoon grated ginger; 1 garlic clove, crushed; 500 gram lean minced beef; 1 bunch broccolini, trimmed, cut into 4cm lengths; 200 gram green beans, trimmed, halved; 1 red capsicum, seeded, sliced; 1 carrot, sliced; crushed nuts to serve; Sauce; 2 tablespoon sweet chilli sauce; 2 tablespoon salt-reduced soy sauce; 1 tablespoon oyster sauce; 1 tablespoon lime juice, plus wedges to serve

Stir-fried chilli beef mince with green beans and rice

Kiwi favourite mince gets a tasty makeover in this chilli mince with beans and rice recipe. Packed with plenty of veges and filled with Asian flavours, this is the perfect health-conscious meal

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Serves 6

Prep

10M

Cook

30M

Total

40M

Ingredients

1 1/4 cup brown rice

3 cup water

1 tablespoon peanut oil

4 spring onions, sliced, plus extra to serve

1 long green chilli, finely sliced

1 tablespoon grated ginger

1 garlic clove, crushed

500 gram lean minced beef

1 bunch broccolini, trimmed, cut into 4cm lengths

200 gram green beans, trimmed, halved

1 red capsicum, seeded, sliced

1 carrot, sliced

crushed nuts to serve

Sauce

2 tablespoon sweet chilli sauce

2 tablespoon salt-reduced soy sauce

1 tablespoon oyster sauce

1 tablespoon lime juice, plus wedges to serve

Method

In a colander, rinse rice under cold running water until water runs clear. Place in a medium saucepan with water. Bring to the boil and simmer for 20 minutes. Drain.

In a wok or large frying pan, heat oil on high. Stir-fry onion, chilli, ginger and garlic for 1 minute.

Add mince and stir-fry for 3-4 minutes, breaking up lumps, until well browned.

For the sauce: In a jug, whisk all ingredients together.

Add vegetables to wok. Stir-fry for 1-2 minutes.

Pour in sauce. Stir-fry for 1-2 minutes. Cover for 1 minute to steam. Serve on a bed of rice with nuts, spring onion and lime wedges.

This diabetic-friendly recipe uses low-GI foods (grains, pulses and noodles), 50g carbs or less, 10g fat or less (no more than 5g saturated fat) and less than 800mg sodium. It’s around 2000kJ for a main meal.
Note

Jennene Plummer

Ingredients

Method

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