Diabetic-Friendly Dinners - Chilli Mince with Beans & Rice

Chilli Mince With Beans & Rice

By The Weekly  

March 7, 2018

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Spice up your weeknight dinners with this moreish dish packed with lots of veggies and healthy brown rice to fill you up. It's also suitable for diabetics.

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 6 Servings

Ingredients

1¼ cups brown rice

3 cups water

1 tbsp peanut oil

4 green onions, sliced, plus extra to serve

1 long green chilli, finely sliced

1 tbsp grated ginger

1 garlic clove, crushed

500 g lean minced beef

1 bunch broccolini, trimmed, 4-cm lengths

200 g green beans, trimmed, halved

1 red capsicum, seeded, sliced

1 carrot, sliced

Crushed nuts, to serve

SAUCE

2 tbsps sweet chilli sauce

2 tbsps salt-reduced soy sauce

1 tbsp oyster sauce

1 tbsp lime juice, plus wedges to serve

Directions

1In a colander, rinse rice under cold running water until water runs clear. Place rice with water in rice cooker to cook.

2In a wok, heat oil on high. Stir-fry onion, chilli, ginger and garlic 1 min.

3Add mince and stir-fry 3 to 4 mins, breaking up lumps, until well browned.

4SAUCE In a jug, whisk all ingredients together.

5Add vegetables to wok. Stir-fry 1 to 2 mins.

6Pour in sauce. Stir-fry 1 to 2 mins. Cover 1 min to steam. Serve on a bed of rice with nuts, green onion and lime wedges.

Recipe & Photo: Rob Shaw/BauerSyndication.com.au

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