Recipe

Stir-fried chilli beef mince with green beans and rice

Kiwi favourite mince gets a tasty makeover in this chilli mince with beans and rice recipe. Packed with plenty of veges and filled with Asian flavours, this is the perfect health-conscious meal

By Jennene Plummer
  • 10 mins preparation
  • 30 mins cooking
  • Serves 6
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This recipe first appeared in Woman's Day.
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Ingredients

  • 1 1/4 cup brown rice
  • 3 cup water
  • 1 tablespoon peanut oil
  • 4 spring onions, sliced, plus extra to serve
  • 1 long green chilli, finely sliced
  • 1 tablespoon grated ginger
  • 1 garlic clove, crushed
  • 500 gram lean minced beef
  • 1 bunch broccolini, trimmed, cut into 4cm lengths
  • 200 gram green beans, trimmed, halved
  • 1 red capsicum, seeded, sliced
  • 1 carrot, sliced
  • crushed nuts to serve
Sauce
  • 2 tablespoon sweet chilli sauce
  • 2 tablespoon salt-reduced soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon lime juice, plus wedges to serve

Method

  • 1
    In a colander, rinse rice under cold running water until water runs clear. Place in a medium saucepan with water. Bring to the boil and simmer for 20 minutes. Drain.
  • 2
    In a wok or large frying pan, heat oil on high. Stir-fry onion, chilli, ginger and garlic for 1 minute.
  • 3
    Add mince and stir-fry for 3-4 minutes, breaking up lumps, until well browned.
  • 4
    For the sauce: In a jug, whisk all ingredients together.
  • 5
    Add vegetables to wok. Stir-fry for 1-2 minutes.
  • 6
    Pour in sauce. Stir-fry for 1-2 minutes. Cover for 1 minute to steam. Serve on a bed of rice with nuts, spring onion and lime wedges.

Notes

This diabetic-friendly recipe uses low-GI foods (grains, pulses and noodles), 50g carbs or less, 10g fat or less (no more than 5g saturated fat) and less than 800mg sodium. It's around 2000kJ for a main meal.