Australian Healthy Food Guide – September 2019

Theseeasyweeknightfamilymealsdon’tgooverboard

onspice—butthey’refulloftastyMexicanflavour!

Fiestaburritocups
Serves4–6Costperserve$4.25
Hands-ontime 15 min
Cookingtime 35 min
glutenfreediabetesfriendly

2 tablespoonsoliveoil
2 mediumredonions,
chopped
2 garliccloves,chopped
750gchickenmince
1 tablespoontomatopaste
2 tablespoonsMexicanspice
mix(suchascoriander,
garlic,paprika,cumin,
chilli,oregano,cinnamon)
2 handfulsofbaby
spinach,chopped
2 largezucchini,diced
3 largetomatoes,diced
2 mediumredcapsicums,
seededanddiced

1 largeavocado

12 smallcoslettuceleaves

1 cupreduced-fat

gratedcheddar

Coriandersprigs,toserve

1 Heattheoliveoilinalarge

heavy-basedfryingpanover

mediumheat.Addtheonion

andgarlicandcook,stirring

occasionally,for 5 minutes.

2 Workinginthreebatches,

addminceandcook,stirring

occasionally,for5–7minutes,

breakingitupwithawooden

spoon.(Ifyouadditalltothe

panatonce,youwillnotget

thelittlebitofbrowningthat

addsextraflavour.)Returnall

themincetothepan.

3 Addthetomatopaste,the

Mexicanspicemix,thespinach,

zucchini,tomatoandcapsicum

tothepanandcook,stirring,

foranother 15 minutes.Season

totastewithpepper.

4 Meanwhile,mashtheavocado

flesh,seasonwithpepper.

5 Placetwolettuceleaveson

eachplate,thenevenlydivide

theminceamongtheleaves.

Topburritocupswithaspoonful

ofmashedavocado,asprinkling

ofthegratedcheese,andsome

coriandersprigs.Servethefiesta

burritocupswarm.

1601kJ/383cal

Protein38.7g

TotalFat19.4g

SatFat5.9g

Carbs9.9g

Sugars9.7g

Fibre6.6g

Sodium230mg

Calcium225mg

Iron2.4mg

PerServe(serves6)

proteinhigh

mexican

3 ways

septeMber 2019 HeAlTHy Food GuIde 67

hfg RECIPES