Bowls Full oF Good­ness

These sat­is­fy­ing dishes are all 450 calories or less. And bet­ter still, they can all be frozen

Woman's Weekly (UK) - - Short Story By Teresa Ashby -

Su­per­food Ja­maican Bowl

Serves 4 Calories: 450 Fat: 16g

Sat­u­rated fat: 4g Car­bo­hy­drates: 34g

1tbsp sun­flower oil

1 onion, chopped

450g (1lb) lean steak mince 2 gar­lic cloves, crushed

1tbsp chicken sea­son­ing 2tbsp mild Madras curry pow­der

400ml (14fl oz) beef stock (we used a Knorr Beef Stock Pot) 400g can toma­toes, chopped 2tsp thyme leaves

300g (10oz) sweet pota­toes, peeled

400g can red kid­ney beans, rinsed

100g (3½oz) baby spinach leaves

1 ripe av­o­cado, peeled, stone re­moved and sliced

Dash of hot pep­per sauce, op­tional, to serve 1 Heat the sun­flower oil in a large fry­ing pan, add the onion and cook gently for a few mins, to soften. Add the mince and gar­lic. Sprin­kle over the chicken sea­son­ing and curry pow­der. Cook for 10 mins to brown.

2 Add most of the stock, toma­toes and thyme leaves. Sim­mer for 20 mins, un­til the meat is ten­der, adding a lit­tle more stock if needed. 3 Cook the sweet pota­toes in boil­ing salted wa­ter for 20 mins un­til ten­der. Drain and slice.

4 Warm the red kid­ney beans in the mi­crowave on High for 2 mins.

5 Di­vide the mince be­tween 4 bowls. Add the kid­ney beans, sweet pota­toes, a hand­ful of spinach and the av­o­cado. Sprin­kle over a dash of hot pep­per sauce, if you like.

Cook­ery edi­tor, FeliC­ity


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