Super_Food_Ideas_-_October_2019

one-potwednesday

ONE-POTMEXICAN RICE
SERVES 4
PREP 15 MINUTES(PLUS5 MINUTES
STAN DING) COOK 35 MINUTES

1 tablespoonextravirginoliveoil
1 brownonion,finelychopped
1 smallredcapsicum,finely chopped
400gleanbeefmince
2 garliccloves,crushed
2 teaspoonsgroundcumin
2 teaspoonsdriedoregano
Pinchofcayennepepper
1½cupswhitelong-grainrice
3 cups salt-reduced chicken stock

2 largetomatoes,diced

400gcanblackbeans,drained,rinsed

125gcancornkernels,drained,rinsed

¹⁄³cupfreshcoriandersprigs

1 smallavocado,sliced

¹⁄³cupplainGreek-styleyoghurt

1 lime, cut into wedges, to serve

1 Heatoilina large,heavy-basedfrying

panovermedium-highheat.Addonion.

Cookfor5 minutesoruntilsoftened.

Addcapsicum.Cookfor2 minutes.Add

mince.Cook,breakinguplumpswith

a woodenspoon,for5 to6 minutes

or until browned. Add garlic, cumin,

oreganoandcayennepepper.Cook,

stirring,for1 minuteoruntilfragrant.

Addrice.Cook,stirring,for1 minute.

2 Addstock.Bringtotheboil.Reduce

heattolow.Coverwithlid.Simmerfor

18 to 20 minutesoruntilriceis tender

andliquidis absorbed.Removefrom

heat.Fluffricewitha forktoseparate

grains.Stirintomato,beansandcorn.

Stand,covered,for5 minutes.

3 Topricewithcorianderandavocado.

Servewithyoghurtandlimewedges.

NUTRITION:(perserve)3067kJ;22.6gfat;

7.7gsatfat;37.9gprotein;86.9gcarbs;

12g fibre; 84mg chol; 710mg sodium.

ONE-POT
MEXICAN RICE

PERSERVE

$4.38