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