A family favourite, this easy recipe uses readily available ingredients. The cooked mince can be used in various ways & beef mince can be substituted by chicken or pork.
Prep time is about 10 minutes & cooking takes about 10-15 minutes.
500 gm extra lean beef mince
2 cloves garlic minced.
½ – 1 tsp minced ginger (optional)
½ large onion or 1 small
1 medium carrot
Olive oil or peanut oil to cook.
1-1 ½ tsp Cornflour to thicken (mix in chicken stock). Add more Cornflour if needed.
¾ to 1 cup of chicken stock (I just make up 1 cup using ½ a Massel cube and use what I need).
Iceberg lettuce cups or rice
Sauce
3 tsp sesame oil
1 tsp sweet soy sauce
1 tsp normal soy (low salt) sauce
2 tsp oyster sauce
1 tbsp mirin (can add a little more to taste if needed)
1 – 1 ½ tbsp brown sugar (start with 1 add to taste)
Method
In a large pan on low to medium heat- sauté garlic and ginger in oil for a few minutes and add finely chopped onion.
Sauté onion for a few minutes until transparent and add finely chopped carrot to pan for a few minutes.
Remove and set aside, then add mince, and cook until lightly brown and crumbly and liquid is reduced, stirring frequently. Drain if necessary.
Return vegetables to pan with meat.
Mix all sauce ingredients together and add to meat mix and stir together.
Add Cornflour to chicken stock and slowly add to meat mixture.
Allow to simmer, stirring occasionally until thickened.
Serve
Serve meat in lettuce cups, or with steamed rice.
Leftovers will keep for 3 days in the fridge or 3 months in the freezer.
Reasons why this meal is good for you:
BEEF – protein for energy plus B vitamins, zinc, selenium, phosphorus & iron
CARROTS – antioxidant (beta-carotene), protect heart and eye health, anti-cancer, assists blood sugar control;
ONION AND GARLIC – (allium family) – have vitamin C & B vitamins, antioxidant, protect against cancer and CVD, antifungal, antimicrobial & stabilise blood sugar.
GINGER – anti-inflammatory, antioxidant; good for digestion, pain relief, circulation, and relief from symptoms of respiratory illness; contains vitamin C, magnesium, potassium, copper, and manganese
OLIVE OIL – anti-inflammatory, antioxidant, healthy fat.
By Pamela Nelson
Naturopath/Nutritionist/Herbalist
Health Space Clinics, Lane Cove
