Serves: 4

  • Costs $2.25 per serve
  • Hands-on cooking time 20 minutes
  • Cooking time 70 minutes
  • Gluten free
  • Low in kJs, fat and sodium
  • High in protein
  • Provides 3 serves of vegetables


Ingredients:

  • 4 large brushed potatoes (about 200–250g each)
  • Olive oil spray
  • 1 small red onion finely sliced
  • 2 clove of garlic crushed
  • 1/2 capsicum, finely diced
  • 1/2 cup corn, rinsed and drained
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 pinch of chilli flakes
  • 200g Heart Smart beef mince
  • 400g can no-added-salt kidney beans, rinsed, drained
  • 400g can no-added-salt chopped tomatoes
  • 1/3 cup grated reduced-fat cheddar
  • 1/3 cup low-fat natural yoghurt, to serve
  • 2 cups baby rocket, to serve
  • Avocado, to serve

Method:

1. Preheat oven to 180°C. Scrub potatoes and pat dry with paper towel; prick all over with a fork. Wrap each in foil and place on a baking tray; bake for 1 hour, or until soft when pierced with a skewer. Leave cooked potatoes to cool for 10 minutes.

2. Meanwhile, spray a non-stick frying pan with olive oil; set over medium heat. Add onion and celery; cook, stirring occasionally, for 5 minutes, or until soft. Add garlic and spices; cook, stirring, until fragrant. Add beef mince and cook, breaking up with a wooden spoon, for 5 minutes, or until mince browns.

3. Add beans, corn, carrot and tomatoes to pan with 1/3 cup water to make filling; bring to the boil. Reduce heat to low. Partially cover pan and simmer for 20 minutes, or until filling sauce thickens.

4. Unwrap potatoes; discard foil. Score potato tops with a large cross; press sides to split. Spoon filling into potatoes, scatter with cheese and return to oven; bake for 5–10 more minutes, or until filling is hot and cheese melts.

5. Top each potato with a dollop of yoghurt, season with black pepper and serve with rocket and avocado.

PER SERVE
1570kJ / 375cal Sugars 6.2g
Protein 25.9g Dietary Fibre 11.6g
Total Fat 7.1g Sodium 222mg
Sat Fat 3.1g Calcium 215mg
Carbs 44.8g Iron 3.7mg

Note: Recipe adapted from Australian Healthy Food guide http://www.healthyfoodguide.com.au

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