Name: Mexican beef mince and low GI rice
Prep time: 5 min
Cook time: 10 min
Ingredients: 500 g beef bolognaise sauce ((see base recipe)); 2 tbsp reduced salt taco seasoning; 400 g chickpeas (rinsed, drained); 2 cups low GI rice (cooked); 200 g cherry tomatoes (quartered); 1 avocado (large, thinly sliced); fresh coriander (cilantro) (to serve); lime wedge (to serve)

Dinner, Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
5

COOK TIME:
10

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Ingredients

500 g beef bolognaise sauce (see base recipe)
2 tbsp reduced salt taco seasoning
400 g chickpeas rinsed, drained
2 cups low GI rice cooked
200 g cherry tomatoes quartered
1 avocado large, thinly sliced
fresh coriander (cilantro) to serve
lime wedge to serve

Method

Spray a large non-stick frying pan with olive oil and heat over medium-high heat. Add beef bolognaise, taco seasoning and chickpeas. Cook for 3-4 minutes or until heated through.
Divide rice between plates and top with beef bolognaise, tomatoes and avocado. Garnish with coriander and lime wedges, to serve.

Notes

TIPS

Any beef steak cut into strips would also work well in this recipe – simply spray a large non-stick frying pan with oil, heat over medium-high heat, sprinkle beef with taco seasoning and stir for 2-3 minutes until beef is cooked to your liking.
Leftover cooked beef mince can be used in tacos, popped onto low GI bread with salad or in a healthy low GI wrap to make a burrito.
Try swapping chickpeas for lentils, black or red kidney beans or corn; swap rice for shredded cabbage; mash the avocado with a little diced red onion and chopped coriander for a guacamole; serve with natural yoghurt or a dollop of sour cream.

Recipe supplied by Meat & Livestock Australia.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Mexican beef mince and low GI rice

Ingredients

Method

Notes

Nutritional information (per serve)

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