500g low fat minced beef
1 tablespoon oil
1 brown onion chopped finely
A handful of stringless beans, sliced
(or ½ cup frozen beans)
2 carrots, sliced
2 sticks celery, sliced
3 tablespoons rice
2½ cups of water
1 packet chicken noodle soup
(note: use sachet style packet not 2 minute noodles)
1 tablespoon curry powder
½ cabbage, finely shredded
In a large heavy based pan or wok
- Heat the oil and brown the onion.
- Add the mince. It is best if you add the mince in two or three batches. This helps to prevent the pan cooling too much when the mince is added. If the pan cools the meat tends to stew rather than brown. So add about a third of the mince, breaking it into small clumps as you drop it into the pan. Leave it for about 3 - 4 minutes until it has browned on the bottom, then turn. Again wait a few minutes until it has browned before adding the next batch of mince.
- Add the curry powder and stir thoroughly.
- Add the chicken noodle soup then the rice and water and carrots.
- Stir, cover, and simmer gently until the rice is almost cooked, stirring occasionally.
- Add the celery and beans (or frozen vegetables). Cook for a few minutes, then add the cabbage. Simmer until the cabbage is just cooked and still green and a bit crunchy (about 5 minutes).
- Serve immediately.
Variations: Other vegetables can be substituted, for example broccoli, snow peas, capsicum or zucchini; or use mixed frozen vegetables at (6). If you have a family of teenagers doing lots of sport, serve this with extra rice.
Nutritional Comments: Low fat, low energy and includes lots of vegetables