If it’s ease and health you’re after, this budget-friendly recipe is for you.
Using just five ingredients, it’s been created by one of our expert dietitians to ensure staying healthy isn’t hard work.
- 500g lean beef mince
- 420g can condensed tomato soup
- 440g can pineapple pieces (in juice)
- 1 brown onion, diced
- Steamed basmati or brown rice, to serve
- Heat ½ tbsp of oil in a frying pan over medium-high heat. Add onion and cook for 2-3 minutes until soft.
- Add the mince and cook, stirring with a wooden spoon to break up mince, for 8-10 minutes or until browned. Add the condensed tomato soup, season with spices for extra flavour.
- Drain the pineapple pieces, reserving some of the juice (approx. ½ cup). Add the pineapple pieces to the mince and stir. Bring to the boil, then simmer on medium-low for 10 to 15 minutes. During this time, you can add the pineapple juice if more liquid is needed.
- If cooking rice, prepare this now. Or use quick cooking microwave rice pouches for convenience.
- Divide steamed rice between bowls, and spoon over the savoury mince sauce.
- Choose the ‘heart smart’ extra-lean mince if you can afford this. It’s lower in saturated fat which can contribute to blood cholesterol levels. Other mince meats can be substituted if desired e.g. turkey, pork, lamb.
- Salt-reduced tomato soup is the best choice, as high sodium intake can contribute to high blood pressure, and places extra load on our kidneys.
- Additional veggies can be added to this dish, for extra bulk and added fibre, such as grated carrot or zucchini, diced mushrooms, frozen peas. Or try canned lentils. If adding more veggies, you may want to reserve more pineapple juice to ensure enough liquid for cooking the vegetables well.
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