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Food diary summary:
HEA – 175ml Full Fat milk
HEA – 175ml Full Fat milk
HEA – 35g Edam
HEA – 35g Edam
HEB – 40g Oats
HEB – 2x Small Wholemeal bread
Syns – 7
Minced beef hash
Ingredients
Low calorie cooking spray
2 onions, peeled and finely diced
2 garlic cloves, peeled and crushed
1 tsp cumin
1 green chilli, deseeded and finely diced
450g lean beef mince (5% fat or less)
1 carrot, peeled and diced
300g potatoes, peeled and diced approx 1.5cm
400g can plum tomatoes
100ml beef stock
1 tsp oregano
4 tbsp finely chopped flat-leaf parsley
Salt and freshly ground black pepper
Method
Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions and stir-fry for 2-3 minutes.
Add the garlic, cumin and green chilli, stirring for a few moments to release the flavours.
Add the beef mince and cook on high, stirring all the time and breaking up any lumps, until all the meat is sealed and brown.
Add the carrot, potatoes, tomatoes, stock and oregano and bring to the boil. Reduce the heat to medium and simmer, covered, for 12-15 minutes.
Remove from the heat, stir in the parsley and season to taste before serving.
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