ONE-POT MEX­I­CAN RICE

Super Food Ideas - - THIS MONTH -

SERVES 4 PREP 15 MIN­UTES (PLUS 5 MIN­UTES STAND­ING) COOK 35 MIN­UTES

1 ta­ble­spoon ex­tra vir­gin olive oil

1 brown onion, finely chopped

1 small red cap­sicum, finely chopped

400g lean beef mince

2 gar­lic cloves, crushed

2 tea­spoons ground cu­min

2 tea­spoons dried oregano Pinch of cayenne pep­per

1½ cups white long-grain rice

3 cups salt-re­duced chicken stock

2 large toma­toes, diced

400g can black beans, drained, rinsed

125g can corn ker­nels, drained

¹⁄³ cup fresh co­rian­der sprigs

1 small av­o­cado, sliced

¹⁄³ cup plain Greek-style yoghurt Lime wedges, to serve

1 Heat oil in a large, heavy-based fry­ing pan over medium-high heat. Add onion. Cook for 5 min­utes or un­til soft­ened. Add cap­sicum. Cook for 2 min­utes. Add mince. Cook, break­ing up lumps with a wooden spoon, for 5 to 6 min­utes or un­til browned. Add gar­lic, cu­min, oregano and cayenne pep­per. Cook, stir­ring, for 1 minute or un­til fra­grant. Add rice. Cook, stir­ring, for 1 minute. 2 Add stock. Bring to the boil. Re­duce heat to low. Cover with lid. Sim­mer for 18 to 20 min­utes or un­til rice is ten­der and liq­uid is ab­sorbed. Re­move from heat. Fluff rice with a fork to sep­a­rate grains. Stir in tomato, beans and corn. Stand, cov­ered, for 5 min­utes. 3 Top rice with co­rian­der and av­o­cado. Serve with yoghurt and lime wedges. NUTRI­TION: (per serve) 3067kj; 22.6g fat; 7.7g sat fat; 37.9g pro­tein; 86.9g carbs; 12g fi­bre; 84mg chol; 710mg sodium.

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