Roasted pumpkin and spinach pie
White bean & capsicum salad
Home-made lamb and vegetable soup
Beef tortilla stack
600g very lean beef mince
1 cup onion finely diced
1 teaspoon crushed garlic (in jar)
1/2 cup corn kernels
1 cup capsicum small diced
1 x 415g can no added salt crushed tomatoes
3 tablespoons no added salt tomato paste
1 1/2 cups water
1 teaspoon salt-reduced chicken-style stock powder (Massel)
2 tablespoons salt-reduced taco seasoning (Old El Paso)
5 tortilla sheets
1/2 cup 25% reduced-fat grated tasty cheese
Preheat oven to 180 C fan forced.
In a large saucepan coated with cooking spray saute mince. When cooked drain and place in a bowl, leave to one side. Add all the remaining ingredients to saucepan except the tortilla sheets and cheese. Bring mixture to boil, simmer 10 minutes. Remove 1 cup of the tomato sauce and leave to one side (this will go on the top). Add the mince back into the remaining sauce and bring to boil. Coat a quiche or pie plate with cooking spray and lay 1 tortilla sheet on base and spread 1/2 cups of mince sauce over sheet, repeat this 3 times. Top with last tortilla sheet and cover with reserved tomato sauce, sprinkle cheese over top. Bake for 30 minutes or until cheese has browned.
REPLACE BEEF MINCE WITH 600G VERY LEAN CHICKEN MINCE.
PER SERVE BEEF CHICKEN
FAT TOTAL 11.5g 8.0g
SATURATED 4.1g 2.4g
FIBRE 3.2g 3.2g
PROTEIN 23.1g 24.8g
CARBS 23.0g 23.0g
SUGAR 3.8g 3.8g
SODIUM 529mg 523mg
KILOJOULES 1212 (cal 289) 1114 (cal 265)
GI RATING Low Low
DIETITIAN’S TIP: A tasty Mexican feast minus the fat and lower in sodium (salt)!