Healthy Recipes

A hot and spicy filler that's high on flavour but low in salt.

• Serves: 2
• Time: 50 minutes

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Ingredients

• ½ tbsp oil
• 100g lean beef mince
• 1 onion, finely chopped
• 1 clove garlic, finely chopped
• 400g can of chopped tomatoes
• 1 tbsp tomato puree
• ½ tsp chilli powder
• ¼ tsp cumin
• ¼ tsp coriander
• ½ red pepper, chopped
• 100g mushrooms, sliced
• 1 small can of kidney beans
• black pepper, freshly ground 
• 150g basmati rice, raw

Method

1. Brown the mince over a gentle heat, stirring to stop it from sticking.
2. Add the onion and garlic to the mince and cook for two to three minutes.
3. Add the chopped tomatoes, tomato purée and spices. Bring the sauce to the boil, then lower the heat and simmer gently for 10 to 15 minutes.
4. Meanwhile, cook the rice according to the packet instructions.
5. Add the chopped pepper and sliced mushrooms and simmer for five minutes.
6. Add the drained kidney beans and simmer for another five minutes.
7. Add the pepper to taste and serve with boiled rice.

Other options

Serve any leftover sauce with baked potatoes for a quick, tasty meal.

Nutritional information

Nutrient	Per 100g	Per 634g portion
Energy	71 kcal (299 kJ)	452 kcal (1898 kJ)
Protein	2.78g	17.65g
Carbohydrate	12.92g	81.9g
(of which sugars)	1.26g	7.99g
Fat	1.34g	8.48g
(of which saturates)	0.3g	1.9g
Fibre	0.52g	3.28g
Sodium	0.07g	0.42g
Salt	0.2g	1.1g

Allergy advice

Allergy advice is not applicable to this recipe.

Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat. Keep raw meat away from ready-to-eat foods such as salad, fruit and bread. Any leftovers should be cooled within one to two hours and placed in the fridge (for up to two days) or frozen. When reheating, always make sure that the dish is steaming hot all the way through before serving. Never re-heat food more than once.

Spice up your meal time with this simple and tasty chicken curry dish.

• Serves: 2
• Time: 60 minutes

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T

Ingredients

Curry

• 1 tbsp olive oil (or vegetable oil)
• 1 large onion, chopped
• 2 cloves of garlic, chopped finely
• 1 large tomato, chopped
• 1 tbsp tomato purée
• 1 medium chilli, chopped
• ¼ tsp chilli powder
• ¼ tsp coriander powder
• ¼ tsp cumin powder
• ¼ tsp turmeric powder
• 2 tbsps of water
• 250g boneless chicken, chopped (approx. 1 chicken breast)
• 1 tbsp yoghurt
• pepper, to taste
• 130g basmati rice
• 160g cauliflower

Garnish

• 10cm cube of ginger, finely chopped
• 1 tbsp chopped fresh coriander

Method

1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add two tablespoons of water and allow to reduce.

2. Add chicken and cook for 10 to 15 minutes, on a medium heat, then add in the yoghurt, stirring slowly. Season with black pepper and simmer for a further five to ten minutes.

3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.

4. Garnish the curry with ginger and coriander.

5. Serve with rice and cauliflower.

Nutritional information

Nutrient	Per 100g	Per 533g portion
Energy	114 kcal (479 kJ)	605 kcal (2551 kJ)
Protein	8.9g	47.3g
Carbohydrate	12.4g	66.2g
(of which sugars)	1.7g	8.9g
Fat	3.5g	18.7g
(of which saturates)	0.8g	4.4g
Fibre	0.7g	3.6g
Sodium	0.02g	0.1g
Salt	0.1g	0.3g

These figures apply for 180g of cooked basmati rice and 80g cauliflower per portion.

Allergy advice

This recipe contains milk.

Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat, including poultry. Keep raw poultry away from ready-to-eat foods such as salad, fruit and bread. Make sure that the chicken is cooked until steaming hot all the way through, that no pink meat is left and that any juices run clear.

Wash or peel raw vegetables before use, this will help clean them and remove any harmful bacteria that might be on the outside. Any leftovers should be cooled within one to two hours and placed in the fridge (for up to two days) or frozen.

When reheating, always make sure that the dish is steaming hot all the way through before serving. Never re-heat food more than once. Cook the rice as required and use immediately, or cool within one hour, refrigerate and use within 24 hours.