Thanks to the kidney beans, this dish is moderate in low-GI carbohydrate and very high in dietary fibre and potassium. Make a double batch of the beef and bean mixture to freeze for another meal.
Preparation 30 minutes
Cooking 1 hour
4 jalapeños, thinly sliced
2 tablespoons malt vinegar
4 x 26 g (1 oz) low-sodium white corn tortillas
olive oil spray
1 brown onion, finely chopped
2 celery stalks, finely chopped
1 green capsicum (pepper), finely chopped
300 g (10½ oz) extra-lean minced (ground) beef
1 tablespoon smoked paprika
2 teaspoons ground cumin
2 teaspoons dried oregano
400 g (14 oz) tinned diced tomatoes
800 g (1 lb 12 oz) tinned no-added-salt kidney beans, rinsed and drained
1 small avocado
2 teaspoons lemon juice
1 small handful coriander (cilantro) leaves, finely chopped, plus extra sprigs to serve
1 Put the jalapeños in a small bowl with the vinegar and set aside to marinate.
2 Preheat the oven to 180°C (350°F). Lightly spray both sides of the tortillas with olive oil. Cut each tortilla into 10 wedges and arrange on a large baking tray. Bake, turning once, for 10–12 minutes or until golden and crisp. Set aside until needed.
3 While the tortilla crisps are cooking, spray a large saucepan with olive oil and place over medium heat. Add the onion and cook, stirring, for 2 minutes or until softened. Add the celery and capsicum, and stir for 6–7 minutes or until browned and softened. Add the beef and cook, stirring and breaking up any lumps, for 5 minutes or until browned.
4 Stir in the paprika, cumin and oregano, and cook for 2 minutes or until fragrant. Stir in the tomatoes and 185 ml (6 fl oz/¾ cup) water. Reduce the heat, cover and simmer for 25–30 minutes or until the sauce has thickened. Add the beans and cook for 10 minutes.
5 Meanwhile, mash the avocado with a fork, then stir in the lemon juice and chopped coriander. Season with freshly ground black pepper.
6 Spoon the beef and bean mixture into bowls and serve with the tortilla crisps, avocado, extra coriander and jalapeños.
Notes: Spice up the tortillas by sprinkling them with cayenne pepper before baking.
Energy (kJ) 2850
Protein (g) 48
Carbohydrate (g) 51
Starches (g) 37
Sugars (g) 14
Protein:carbohydrate ratio 0.94
Fat (g) 24
Saturated fat (g) 6
Unsaturated fat (g) 18
Saturated:unsaturated ratio 0.33
Fibre (g) 28
Sodium (mg) 400
Potassium (mg) 1845
Sodium:potassium ratio 0.22
Gluten free? Yes
Chipotle chillies in adobo sauce are dried, smoked red jalapeños in a spicy tomato sauce. You can find these in tins in speciality grocery stores and gourmet delicatessens.
Preparation 30 minutes + overnight marinating
Cooking 55 minutes
2 tablespoons chipotle chillies in adobo sauce
2 ripe tomatoes, chopped
1 red onion, roughly chopped
60 ml (2 fl oz/¼ cup) apple cider vinegar
2 tablespoons yellow box honey
2 tablespoons bourbon
1 tablespoon smoked paprika
2 teaspoons mustard powder
1 handful coriander (cilantro) leaves, plus extra sprigs to serve
1.3 kg (3 lb) whole chicken
500 g (1 lb 2 oz) orange sweet potato, cut into wedges
olive oil spray
2 corn cobs, cut into thirds
125 g (4½ oz/½ cup) extra light sour cream
300 g (10½ oz) mixed salad leaves
lime cheeks, to serve
1 Using a stick blender or a small food processor, blend the chillies, tomatoes, onion, vinegar, honey, bourbon, paprika, mustard and coriander leaves to form a thick paste.
2 To butterfly the chicken, use poultry shears to cut down each side of the backbone. Discard the backbone, turn the chicken over and use the palm of your hand to press down on the breastbone to flatten the chicken. Put the chicken in a large glass dish. Rub half of the chilli mixture over the chicken. Cover with plastic wrap and refrigerate overnight. Spoon the remaining chilli mixture into a bowl, cover and refrigerate until required.
3 Preheat a barbecue to low. Remove the chicken from the marinade and dilute the marinade with 2 tablespoons water. Cook the chicken, basting occasionally with the diluted marinade, for 25 minutes on each side or until golden and cooked through. Spray the sweet potato wedges with olive oil and add to the barbecue for the final 25 minutes of cooking, turning occasionally. Spray the corn cob pieces with olive oil and add to the barbecue for the final 10 minutes, turning frequently.
4 Pour the reserved chilli mixture into a saucepan with 60 ml (2 fl oz/¼ cup) water. Cook over medium heat, stirring occasionally, for 3-4 minutes or until thickened. Spoon the sauce into a small bowl.
5 Using a pair of poultry shears, cut the chicken into small portions. Arrange the chicken on a platter and scatter the coriander sprigs over the top. Serve with the sweet potato wedges, corn, sour cream, salad leaves, chilli sauce and lime cheeks.
Energy (kJ) 2710
Protein (g) 43
Carbohydrate (g) 33
Starches (g) 15
Sugars (g) 17
Protein:carbohydrate ratio 1.3
Fat (g) 35
Saturated fat (g) 11
Unsaturated fat (g) 24
Saturated:unsaturated ratio 0.46
Fibre (g) 6
Sodium (mg) 265
Potassium (mg) 1445
Sodium:potassium ratio 0.18
Gluten free? Yes
Good-quality dark chocolate that has a cocoa content of 70% or higher will be rich in antioxidants and will also contain less added sugar than low-quality brands.
375 ml (13 fl oz/1½ cups) reduced-fat milk
50 g (1¾ oz) 70% cocoa
1 vanilla bean, split lengthways
1 teaspoon chai masala powder
2 eggs, at room temperature
2 teaspoons Natvia sweetener
pinch of freshly grated nutmeg
1 Preheat the oven to 170°C (325°F). Put four 125 ml (4 fl oz/½ cup) capacity ramekins in a roasting tin.
2 Pour the milk into a small saucepan. Break the chocolate into small pieces and add to the pan, along with the vanilla seeds and the chai masala powder. Cook over medium heat until the mixture is just below boiling point. Remove the pan from the heat and set aside to cool for 10 minutes.
3 Use an electric mixer with a whisk attachment to whisk the eggs and sweetener for 1 minute or until frothy. Slowly pour the warm milk into the
egg mixture and stir until well combined. Strain the custard mixture into the prepared dishes and sprinkle with the nutmeg.
4 Pour enough boiling water into the roasting tin to reach halfway up the sides of the ramekins and bake for 35–40 minutes or until the custards are
set but still slightly wobbly.
5 Refrigerate the custards for 2 hours or until cold, then serve topped with the raspberries.
Notes: Chai masala powder is a dry Indian spice mix made up of cloves, ginger, cassia, cardamom and pepper. It can be found in Asian grocery stores, or you can make your own.
Energy (kJ) 650
Protein (g) 8
Carbohydrate (g) 14
Starches (g) 2
Sugars (g) 12
Protein:carbohydrate ratio 0.57
Fat (g) 8
Saturated fat (g) 1.5
Unsaturated fat (g) 3.5
Saturated:unsaturated ratio 0.43
Fibre (g) 4
Sodium (mg) 235
Potassium (mg) 570
Sodium:potassium ratio 0.41
Gluten free? No