Recipes ofRachel Scrivin

Registered dietitian · DT7744

Online Nutrition Education and Consulting

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Healthy beef and veggie nachos

Thursday, January 24, 2019
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Total time
30 minutes
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Preparation time
20 minutes
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Portions
8

This healthy twist to a typical beef nachos packs in over 7 different veggies.

Ingredients
or500 grams of beef, mince, raw
or1 small unit of onions, raw (60 g)
or200 grams of carrot, raw
or100 grams of celery, raw
or100 grams of pepper, sweet, green, raw
or1 cup of cauliflower, green, raw (64 g)
or200 grams of broccoli, raw
or400 grams of tomatoes, red, ripe, canned, packed in tomato juiceor1 tablespoon of oil, olive, salad or cooking (14 g)
or400 grams of beans, red kidney, canned in water, re-heated, drained
Preparation
1.
Heat up the oil in a large wok/ fry pan.
2.
Use a chopper to finely chop the veggies. Add to the hot oil, the finely chopped onion, then add the mince. Brown the mince and onion.
3.
Finely chop all of the following veggies and add one by one into the mince mixture. Add the carrot, celery, green pepper, cauliflower and broccoli.
4.
Add the tinned tomatoes (you can chop up fresh tomatoes if you prefer) and canned kidney beans (use dried, soaked and cooked beans if you prefer).
5.
Add chili powder, black pepper and salt to taste.
6.
Simmer the dish for 10 minutes. Serve with rice, nacho chips, tortillas or taco shells. Add grated cheese, guacamole or sour cream (if you like).
Nutritional information
Per 100 gPer 8 portions (228 g)% DRI
Energy98 kcal224 kcal11 %
Fat5 g12 g18 %
Fatty acids, total saturated2 g5 g23 %
Cholesterol16 mg37 mg12 %
Sodium50 mg114 mg5 %
Carbohydrate6 g14 g5 %
Sugars2 g4 gremove
Fiber1 g2 g9 %
Protein8 g17 gremove