DI­A­BETIC-FRIENDLY DIN­NERS

These smart-carb, high-fi­bre meals are tasty enough for ev­ery­one in the fam­ily

Singapore Women's Weekly (Singapore) - - LIVING -

CHILLI MINCE WITH BEANS & RICE Prep 10 mins | Cook 30 mins | Serves 6 | Per Serve 593 kcal 1¼ cups brown rice 3 cups wa­ter 1 tbsp peanut oil 4 green onions, sliced, plus ex­tra to serve 1 long green chilli, finely sliced 1 tbsp grated gin­ger 1 gar­lic clove, crushed 500 g lean minced beef 1 bunch broc­col­ini, trimmed, 4-cm lengths 200 g green beans, trimmed, halved 1 red cap­sicum, seeded, sliced 1 car­rot, sliced Crushed nuts, to serve SAUCE 2 tb­sps sweet chilli sauce 2 tb­sps salt-re­duced soy sauce 1 tbsp oys­ter sauce 1 tbsp lime juice, plus wedges to serve 1. In a colan­der, rinse rice un­der cold run­ning wa­ter un­til wa­ter runs clear. Place rice with wa­ter in rice cooker to cook. 2. In a wok, heat oil on high. Stir-fry onion, chilli, gin­ger and gar­lic 1 min. 3. Add mince and stir-fry 3 to 4 mins, break­ing up lumps, un­til well browned. 4. SAUCE In a jug, whisk all in­gre­di­ents to­gether. 5. Add vegeta­bles to wok. Stir-fry 1 to 2 mins. 6. Pour in sauce. Stir-fry 1 to 2 mins. Cover 1 min to steam. Serve on a bed of rice with nuts, green onion and lime wedges.

Newspapers in English

Newspapers from Singapore

© PressReader. All rights reserved.