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Friday, 4 August 2017

dinner ideas Healthy Jamie and recipes

A warm and enormously spiced filler it truly is immoderate on flavour but low in salt.
Serves: 2
Time: 50 minutes
substances
½ tbsp oil
100g lean beef mince
1 onion, finely chopped
1 garlic clove, finely chopped
400g can of chopped tomatoes
1 tbsp tomato puree
½ tsp chilli powder
¼ tsp cumin
¼ tsp coriander
1 crimson pepper, chopped
100g mushrooms, sliced
1 small can of kidney beans
black pepper, freshly ground
150g wholegrain/brown rice, raw

The reference intake of a mean grownup is 8400kJ/2000kcal a day for a girl and 10,500kJ/2500kcal an afternoon for a man.
method
1. Brown the mince over a mild warmth, stirring to save you it from sticking.
2. Drain any more fats from the beef, then add the onion and garlic to the mince and cook dinner for 2 to a few mins.
3. upload the chopped tomatoes, tomato puree and spices. supply the sauce to the boil, then lower the warm temperature and simmer gently for 10 to 15 mins.
4. inside the meantime, prepare dinner the rice consistent with the packet instructions.
five. add the chopped pepper and sliced mushrooms and simmer for five mins.
6. add the drained kidney beans and simmer for another five mins.
7. upload the pepper to taste and serve with boiled rice.
other alternatives
Serve any leftover sauce with baked potatoes.
vitamins information
Nutrient
according to 100g
in step with 634g serving
strength
299kJ/71kcal
1898kJ/452kcal
Protein
 2.8g
17.7g
Carbohydrate
12.9g
eighty one.9g
(of which sugars)
 1.3g
 eight.0g
fats
 1.3g
 8.5g
(of which saturates)
 zero.3g
 1.9g
Fibre
 zero.5g
 3.3g
Sodium
 0.07g
 zero.4g
Salt
 zero.2g
 1.1g
allergic reaction recommendation
allergy recommendation isn't applicable to this recipe.
food protection recommendations
continuously wash your palms, art work surfaces, utensils and lowering boards before you start getting geared up food and after handling uncooked meat.
preserve uncooked meat a long way from equipped-to-consume food along with salad, fruit and bread.
Any leftovers ought to be cooled within one to 2 hours and located in the refrigerator (for up to 2 days) or frozen.
while reheating, continuously ensure that the dish is steaming warm all the manner via before serving.
in no way reheat meals more than as soon as.

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