FRI­DAY

Healthy Food Guide (Australia) - - RECIPES -

Harissa beef pi­laf

Serves 4 Cost per serve $6.50 Time to make 30 min

di­a­betes friendly

1 medium onion, chopped 500g lean beef mince 4 tea­spoons harissa paste 1 x 400g can cherry toma­toes 1 x 400g can no-added-salt

lentils, rinsed, drained 2 cups chopped egg­plant 1 x 250g pouch mi­crowav­able

brown rice 4 cups baby spinach 4 ta­ble­spoons re­duced-fat

plain yo­ghurt, to serve ¹⁄³ cup co­rian­der leaves,

to gar­nish

1 Heat 1 ta­ble­spoon of olive oil in a large deep non-stick fry­ing pan over a medium-high heat. Sauté onion for 2–3 min­utes, or un­til soft. Add mince; cook un­til evenly browned. Add the harissa; cook, stir­ring, for a fur­ther 2 min­utes. 2 Add toma­toes, lentils and egg­plant to pan with ¾ cup of wa­ter and cook for 5 min­utes. 3 Mean­while, heat rice ac­cord­ing to packet di­rec­tions. Add rice to pan, stir well and cook for a fur­ther 10 min­utes. Add spinach; cook for 3 min­utes. 4 Serve with a dol­lop of yo­ghurt and gar­nish with co­rian­der.

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