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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This wonderfully hearty, low-calorie Mexican bean stew is packed with flavour, is dairy free and has a gluten-free option as well as being high in fibre. It also has 5 serves of vege so it’s the perfect family meal.
Option 1: Serve as a burrito bowl
Total cost: $22.36 / $5.59 per serve
Heat Mexican bean stew and serve with 2 1/2 cups cooked brown rice, 4 cups sliced iceberg lettuce, 1/2 avocado (smashed with lemon juice) and 4 chopped fresh tomatoes.
Option 2: Serve with eggs
Total cost: $18.25 / $4.57 per serve
Preheat oven to 180°C. Heat Mexican bean stew in a skillet, make dents in the stew with a spoon and crack 4 eggs into the dents. Transfer to oven and cook for 10 minutes.
Nutrition information per serve: 1270kJ (303cal), 16g protein, 13g total fat, 3g sat fat, 25g carbs, 15g sugars, 10g fibre, 830mg sodium, 130mg calcium, 4.5mg iron
Vegetarian, no dairy, low kJ, high fibre, high iron, 5 vege serves
Make it gluten free: Check ground spices and stock are gluten free.
This recipe can easily be tripled and frozen in portions for later.
Calories 240 cal
Kilojoules 1000 kJ
Total fat 9 g
Saturated fat 1 g
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