32 super food ideas MAY 2020
PER SERVE
$3.94
ONE-PAN
CHEESEBURGER RICE
ONE-PAN CHEESEBURGER RICE
SERVES 4
PREP 20 MINUTES COOK 25 MINUTES
2 tablespoons extra virgin olive oil
125g rindless middle bacon rashers,
chopped
600g lean beef mince
3 garlic cloves, crushed
1 brown onion, finely chopped
½ cup smoky barbecue sauce, plus
extra to serve
1 tablespoon American mustard,
plus extra to serve
450g packet 2½ minute white
long-grain rice
1 cup grated pizza cheese
2 tomatoes, seeded, chopped
¼ cup bread and butter pickles
1 green onion, thinly sliced
1 Heat half the oil in a large, deep
frying pan over high heat. Add bacon.
Cook, stirring occasionally, for 2 to
3 minutes or until browned. Transfer
to a bowl. Set aside.
2 Heat remaining oil in same pan over
high heat. Add mince. Cook, breaking
up mince with a wooden spoon, for
7 to 8 minutes or until browned. Add
garlic and three-quarters of the brown
onion. Cook, stirring, for 4 to 5 minutes
or until softened. Add ½ cup cold water,
barbecue sauce and mustard. Stir to
combine. Add rice. Cook, stirring, for
5 minutes or until heated through. Stir
in half the bacon. Top rice with cheese.
Cook, covered, for 2 minutes. Remove
from heat. Stand, covered, for 3 minutes
or until cheese melts.
3 Combine the tomato and remaining
bacon and brown onion in a small bowl.
Scatter cheeseburger rice with some
of the pickles, green onion and tomato
mixture. Drizzle with extra barbecue sauce
and mustard. Serve with the remaining
pickles, green onion and tomato mixture
on the side.
NUTRITION: (per serve) 3463kJ; 42.1g fat;
16.9g sat fat; 46.3g protein; 61.7g carbs;
5.3g fibre; 138mg chol; 1250mg sodium.HOISIN MEATBALL AND
NOODLE TRAY BAKE
SERVES 4
PREP 25 MINUTES COOK 25 MINUTES
3 green onions, trimmed
500g pork and veal mince
¹⁄³ cup dried breadcrumbs
1 egg, lightly beaten
¼ teaspoon dried chilli flakes
3 garlic cloves, crushed
3 teaspoons finely grated
fresh ginger
½ cup hoisin sauce
¹⁄³ cup oyster sauce
1 bunch broccolini, trimmed
1 bunch pak choy, trimmed,
leaves separated
400g packet fresh egg noodles
½ cup fresh coriander leaves
Lime cheeks, to serve1 Preheat oven to 220°C/200°C fan-forced.
Reserve green section of onions. Finely
chop white section of onions and place
in a large bowl. Add mince, breadcrumbs,45