Spicy Indian mince and rice
This is one of our most popular healthy Indian mince recipes. Easy to make and ready in under 30 minutes this spicy mince and rice dish is guaranteed to spice up any weeknight dinner. Not only diabetes friendly, it's also high in iron and dairy free.
Serves: 4
Time to make: 25 mins
Total cost: $7.00 / $1.75 per serve
(at time of publication)
Ingredients
- 1 tablespoon canola oil
- 1 large onion, finely diced
- 2 cloves garlic, peeled, chopped
- 1 tablespoon grated fresh ginger
- 400g lean lamb or beef mince
- 2 teaspoons curry powder
- 2 teaspoons garam masala
- ½ teaspoon chilli powder
- ½ teaspoon whole cloves
- ½ teaspoon ground cinnamon
- 2 bay leaves
- 3-4 whole cardamoms, crushed (optional)
- 1 cup long-grain or basmati rice
- 400g can chopped tomatoes in juice
- 2 cups liquid chicken stock
- salt and pepper, to taste
- toasted slivered almonds and currants
- chopped fresh coriander (optional)
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Instructions
1 Heat oil in a large non-stick frying pan (an electric frying pan is ideal). Add onion and garlic. Cook, stirring frequently, for about 5 minutes, or until onion begins to brown.
2 Stir in ginger and mince. Break up any lumps and cook, stirring frequently, until mince has lost its pink colour.
3 Add seasonings. Cook for 1-2 more minutes then add rice, tomatoes in their juice and stock. Break up tomatoes and bring mixture to the boil. Reduce heat to a gentle simmer. Cover and cook, stirring occasionally, for about 15 minutes, or until rice is tender.
4 Season with salt and pepper then serve. Garnish with a sprinkling of almonds, currants and coriander (if using).
Variations
Make it gluten free: Use gluten-free stock, and check your tomatoes are a gluten-free brand.
Nutrition Info (per serve)
-
Calories 418cal
-
Kilojoules 1750kJ
-
Protein 30g
-
Total fat 11g
-
–Saturated fat 4g
-
Carbohydrates 50g
-
–Sugars 7g
-
Dietary fibre 4g
-
Sodium 390mg
-
Calcium 80mg
-
Iron 6.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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