Your Family - April 2017

MAKE IT HEALTHY

APRIL 2017 63

Replace the ostrich mince

with lean beef mince.

variation

low-carb cauli-rice
and chicken stir-fry
Serves 4 Takes 20 mins

15ml olive oil
1 chilli, finely chopped (optional)
1 garlic clove, crushed
5cm ginger, finely grated
400g packet cauli-rice
4 chicken breasts, cubed
60ml soy sauce + extra
400g packet stir-fry vegetables
Tabasco sauce, to serve
100g cashew nuts, lightly toasted

1 Heat the oil, chilli, garlic and ginger on
high for about 1 minute or until fragrant.
Mix through the cauli-rice and cook for
1 minute. Keep aside.
2 Add a splash of oil to the same pan and fry
the chicken for about 5 minutes, turning,
until cooked. Add a splash of soy sauce.
Keep aside.
3 Add another splash of oil and fry the
vegetables for 1 minute or until just tender.
Mix the cauli-rice and chicken through the
veggies. Cool. Serve with extra soy sauce,
Tabasco and nuts.

low-fat ostrich ‘nachos’

Serves 4 Takes 25 mins

FOR THE FETA DRESSING

180ml low-fat feta, crumbled

45ml Bulgarian yoghurt

30ml water

1 garlic clove, crushed

15ml chives, finely chopped

FOR THE SALAD

4 wholewheat wraps, cut into triangles

500g ostrich mince

5ml ground cumin

5ml paprika

1 red onion, chopped

2 cooked corn on the cob, kernels cut off

410g tin red kidney beans, drained

500ml shredded lettuce

2 handfuls cherry tomatoes, halved

1 For the dressing, blitz all the ingredients

until smooth.

2 Preheat oven to 200°C. Bake the wraps for

about 5 minutes or until crisp. Cool.

3 Dry-fry the mince for about 5 minutes or until

cooked. Add the cumin and paprika and cook

for 1 minute. Season. Cool.

4 Place the mince, onion, corn, beans, lettuce

and tomatoes into a bowl and serve with the

‘nachos’ and dressing.