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Prep | 15 min | |
Cook | 20 min |
Method
Heat a large, deep non-stick frying pan over high heat. Add the minced beef and cook, stirring and breaking up any lumps with the back of a spoon, for 10 minutes. Add the black beans, tomato paste and paprika and cook, stirring, for 2 minutes or until fragrant.
Reduce the heat to medium. Add the onion and red and green capsicum and cook, stirring occasionally, for 3 minutes. Pour in the stock and cook, stirring occasionally, for 5 minutes or until the vegetables are tender and the stock has reduced by three-quarters.
Meanwhile, combine the corn, avocado and chilli in a bowl. Season with freshly ground black pepper.
Divide the beef stew among serving bowls, top with the corn salsa and serve with lime wedges and coriander.
TIP: You will need two 400 g tins of black beans for this recipe. Store any leftover beans in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months. Black beans can be found in the Mexican food section or with the tinned legumes at the supermarket.
MAKE IT VEGETARIAN: Replace the beef mince with the same quantity of vegetarian mince, and use vegetable stock in place of beef stock.
Nutrition facts per serve
Makes 4 serves
Note: If food units vary from the book, be guided by the following food units.
Meat & Protein | 1.5 |
Bread & Cereals | 0 |
Vegetables | 4 |
Fruit | 0 |
Dairy | 0 |
Healthy Fats & Oils | 1 |
Indulgences | 0 |
Calories | 484 |
Protein | 37.6 g |
Total fat | 15.2 g |
- Saturated fat | 4.4 g |
Total carbohydrates | 42.2 g |
- Total sugars | 17.9 g |
Fibre | 16.5 g |
Sodium | 315 mg |
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