MEXICAN POTATO, BEEF & BEAN BAKE

I love almost all Mexican cuisine and really enjoy making healthy alternatives at home. This is one such alternative dish, that was adapted from a pasta bake to a Mexican vegetable and beef bake. To make vegetarian, omit the mince and add another tin of refried beans or you could add drained & washed 4 bean mix, red kidney beans etc, from a tin. You can use whatever vegetables you have on hand to make this delicious bake. I love that it is such a simple meal; just fry in a pan and let the oven do the rest of the work. 

Ingredients

• 400g sweet potato, peeled and cut into small, even pieces
• 1 tablespoon extra virgin olive oil
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 1 red or green capsicum (around 200g), cut into small, even pieces
• 400g tomatoes, roughly chopped
• a generous handful of baby spinach, roughly chopped
• 1 x 435g tin of 99% fat free refried beans
• 2 tablespoons taco / mexican seasoning
• 1/2 cup light grated cheese
• 2 spring onions, finely chopped 

Cooking 

1. Preheat a fan-forced oven to 180 degrees celsius. Make sure you have an ovenproof casserole dish or pan to use; the one I used is around 25 cm x 30 cm, however that is very large for the recipe. 

2. Place the sweet potato in a medium saucepan and just cover with water. Bring to the boil, covered, then continue to cook for minutes or until the sweet potato is tender but not mushy. Remove from heat and drain over running cold water in a colander. 

3. Meanwhile, in a large, deep fry pan or a large saucepan, heat the oil over medium heat and swirl to coat the pan. Next add the garlic and cook for one minute or until just fragrant. Add the mince to the pan and cook, stirring often to break up any lumps, for five minutes or until the mince is brown and cooked. Add the capsicum, tomatoes, spinach, beans and seasoning and stir well for two minutes or until combined and warm. Pour the meat & vegetables into the dish / pan and gently stir in the cooked sweet potato so that it does not become mushy. Sprinkle with cheese and 1/2 of the spring onions. 

4. Bake in the oven for 25 minutes or until the top is golden. Serve warm, sprinkled with the remaining spring onions. 

Serves / 4 

Total Preparation & Cooking time / under 1 hour 

x Emily 

BEEF OR VEGETARIAN TACOS

Mexican food ranks in my top favourite cuisines. I think its all the bright colours that incite me, as well as the exquisitely seasoned food. I love making tacos on the weekend, as it is easy, inexpensive and always brings a big, goofy smile to my husbands' face! I have made and eaten both the meat and vegetarian taco options listed below and highly recommend both. 

INGREDIENTS

Taco Mince / Vegetarian Beans

• 500g extra-lean beef mince 
• 1 x 435g tin of 99% fat free refried beans - for a Vegetarian Option add 2 of these tins and omit the mince 

• 2 teaspoons ground coriander, 2 teaspoons ground cumin & 1/4 teaspoon chilli flakes
• OR 2 tablespoons taco seasoning
• 1 teaspoon extra virgin olive oil 

Fillings

• 1 teaspoon extra virgin olive oil 
• 1/2 small red onion, chopped into thin slices
• 1 medium red capsicum, seeded & cut into thin slices
• 1 medium green capsicum, seeded & cut into thin slices
• 12 taco shells, warmed up in a 200 degree celsius oven (fan-force) for around 8 minutes 
• 1 large or 2 small ripe avocado/s
• 1 tablespoon lime juice
• 1 large tomato, finely diced 
• 1 garlic clove, crushed or finely chopped
• Optional - 1 teaspoon ground coriander 
• 1/4 cup reduced-fat grated cheese 

COOKING 

Taco Mince / Vegetarian Beans 

1. Combine all ingredients together and marinade in fridge for 10 minutes. For the meat option: combine the mince, 1 tin of refried beans and either the spices or taco seasoning. For the vegetarian option: combine 2 tins of refried beans and either the spices or taco seasoning. 

2. Use this marinating time to prepare the guacamole by mashing the avocado in a medium bowl. Add the lime juice, tomato, garlic, ground coriander (if using), a pinch of ground black pepper and sea salt. Taste and add more of one ingredient if need be. 

3. Heat 1 teaspoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the onion slices to pan and cook for 1 minute before adding the capsicum slices. Stir frequently for around 3-4 minutes or until the onion and capsicum are lightly charred. Remove from heat and keep warm. 

4. After the marinating time is up, remove the mince/beans from the fridge and heat 1 tablespoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the mixture to the pan and cook, stirring frequently and breaking up lumps with a large spoon. When all beef is browned and no red flesh remains or when the refried beans are smooth and not lumpy, remove from heat and cover to remain warm. 

Serve the toasted tacos with taco mince or beans, topped with the cooked onion & capsicum and guacamole. Sprinkle with grated cheese. 

Serves  / 4 or 3 tacos each 
Total Preparation & Cooking time / 30 minutes 

x Emily 

BLACK BEAN & CHEESE QUESADILLAS with AVOCADO SALSA

I have a slight obsession with black beans, as some of you may be able to tell (they have appeared on this blog many times!). The recipe below is loosely based on a Bill Granger recipe and is a favourite lunch and dinner meal of mine. These quesadillas are quite filling and are such an easy vegetarian recipe to whip up. I like to make them on mountain bread as they are lighter and lower in calories than flour tortillas. Black beans are now readily available at all major supermarkets; just make sure to read the labels and buy a brand with a low sugar content! 

INGREDIENTS

Quesadillas 

• 2 x 400g tin black beans, drained & rinsed
• 100g light tasty cheese, grated
• 1 spring onion, finely sliced
• 2 tablespoons fresh coriander, finely chopped
• 2 teaspoons taco seasoning 
• 8 flour tortillas or 8 mountain wraps 
• rice bran / olive oil 

Avocado Salsa

• 1 ripe avocado, mashed 
• 1 spring onion, finely chopped
• 1 tablespoon fresh coriander, finely chopped
• 1 tomato, finely diced
• 100g cucumber, finely diced
• 2 tablespoons lime juice

COOKING 

1. Combine the black beans, cheese, spring onion, coriander, taco seasoning and a generous amount of ground black pepper in a large bowl and mix well. 

2. Heat a large frying pan over medium heat, adding 1 teaspoon oil. Swirl oil to coat the pan, then place 1 tortilla or mountain wrap in the oil and swirl to coat. Spoon 1/4 of the black bean mixture onto the tortilla and spread it towards the edges, then cover with another tortilla/wrap, pressing down the edges so that they stick together (or also do). After 2-3 minutes, carefully flip the quesadilla and brown the other side for the same amount of time or slightly less. When cooked place on a plate and cover to stay warm. Repeat this process until all tortillas/wraps are used, adding more oil only when needed. You may need to turn the heat down to medium-low from medium once the pan heats up, as the quesadillas will brown much quicker. 

3. Whilst the quesadillas are cooking make the avocado salsa by combining all the ingredients and adding ground black pepper and a pinch of sea salt. 

Cut the quesadillas into quarters and serve the quesadillas alongside 1/4 of the avocado salsa. 

Serves / 4 (4 quarters per person = 2 tortillas / 2 mountain wraps)
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily 

SPICY CHICKEN & BLACK BEAN SALAD

I don't often like to use tinned foods, however using cooked black beans saves me 45-60 minutes of cooking, which is super valuable time that I need and I am sure all of you out there really need! Having cooked black beans from scratch several times before, I must admit that you can not even tell the difference between canned and the real raw deal. This chicken tastes (and looks!) amazing cooked on a grill plate, but a regular pan will do just fine if you do not have such equipment in your kitchen (although my advice would be to acquire one! They are usually very cheap and are so useful for grilled all types of meat and vegetables without having the hassle of having to use your bbq!). If you have a lemon on hand, squeeze some of the juice on top of the diced avocado and toss gently; this will keep the avocado from turning brown. 

INGREDIENTS

• 1 tablespoon rice bran oil
• 1/2 - 1 packet taco seasoning (30g) (depending on how spicy you want the dish)
• 500g chicken breast fillets, preferably free range, diced into even 4cm pieces 
• 2 handfuls of baby spinach or mixed lettuce, washed & drained 
• 1 x 400g tin cooked black beans, rinsed & drained 
• 1 x 250g punnet of cherry tomatoes, finely diced 
• 1 ripe avocado, diced and tossed with a dash of fresh lemon juice
• Optional - 1/4 cup fresh chives and or coriander, roughly chopped
• Lemon juice

COOKING 

1. Prepare chicken by tossing together chicken pieces, taco seasoning and rice bran oil in a medium bowl.

2. Heat a medium frying pan or grill plate over medium-high heat and add chicken. Cook, stirring frequently, until the chicken is golden or until grill marks form if using a grill. Remove from heat. 

3. Place the baby spinach or lettuce in a large serving bowl. Add the cooked chicken, black beans, tomatoes, lemony avocado and chives and/or coriander, if desired, to the bowl. Sprinkle some fresh lemon juice and black pepper on top if you desire. Toss gently and serve warm.

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 10 minutes 

CHICKEN BURRITO BOWL

I love going out for meals, as I love trying to recreate the dishes I order at home. This creation was based on a Chicken Burrito Bowl I had at Salsa's. Low in carbs & fat and high in veges and protein, this lunch filled me up for hours. If pressed for time like I was, shred a free-range cooked chicken including the skin. You can also cook and shred chicken breast by poaching; the link to my recipe for poaching is below. Add whatever vegetables you have on hand and for vegetarians you could substitute the chicken for a type of bean, such as  black beans, red kidney beans, chickpeas, etc. 

INGREDIENTS

• 3/4 cup quinoa, rinsed under cold running water twice
• 500g free range chicken breast or 500g cooked chicken, shredded
• 1 teaspoon rice bran oil
• 1 large broccoli head, cut into small florets & stalk chopped
• 2 medium zucchini, roughly cubed
• 2 tablespoons taco seasoning
• 1 medium green capsicum, finely chopped
• 2 medium tomatoes, finely diced
• 2 spring onions, finely chopped

COOKING 

1. Place the rinsed quinoa in a medium saucepan with 2 cups of water. Bring to the boil, then simmer, covered, for 8-10 minutes or until all the water is absorbed. Turn off the heat and leave the quinoa for 5 minutes, covered, then fluff with a fork. 

2. Meanwhile, either poach the chicken breast or shred your pre-cooked chicken. If poaching follow step 1 on this link: http://soulfulsandwiches.blogspot.com.au/2015/03/poached-shredded-pulled-chicken-with.html. Omit the ginger and thyme but do add the 2 garlic cloves. 

3. Meanwhile, combine the capsicum, tomato and spring onion in a medium bowl and toss well. 

4. Heat a large deep fry pan over medium high heat. Add the oil and swirl to coat the pan. When the oil is hot add the broccoli. Stir well and cover for 3 minutes, before adding the zucchini and taco seasoning, stirring well and covering again for 2-3 minutes or until the broccoli and zucchini are just tender. NB: If the vegetables start to stick to the pan add a splash of water. 

5. Once the vegetables are cooked turn the heat to low, add the cooked quinoa and the shredded chicken to the pan and toss well to combine. Season to taste. 

Divide into six servings and top with the capsicum, tomato and spring onion mixture. 

Serves / 6 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes w/cooked chicken / 35 if poaching chicken 

x Emily 

MEXICAN PORK with a CORN SALAD

I have recently started eating pork, which I used to associate with being full of fat, until recently discovering that lean pork mince and fillets are actually lower in fat than both beef and chicken mince. This recipe was adapted from a Michelle Bridges recipe titled 'Cajun Pork'. I used apple cider vinegar to make the salad, whereas Bridges (or her dieticians) opt for light sour cream to tie together her coleslaw. I love the sourness of apple cider vinegar. In addition it is low in sugar (much lower than balsamic vinegar) and assists in correcting acid issues in the body, essentially making your body digest food better. Give it a try by replacing white/red or balsamic vinegars with apple cider. 

Ingredients

• 3 corn on the cob, husks & silks removed and corn kernels cut 
• 1 large carrot (120g), grated
• 1 medium green capsicum, roughly chopped
• 2 large tomatoes, roughly diced 
• 3-4 green shallots, finely chopped 
• 2 tablespoons apple cider vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon rice bran oil
• 5 teaspoons taco seasoning 
• 400g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn kernels and cook for 2 minutes in boiling water. Remove from heat and drain in a colander over running cold water. 

2. Stir the apple cider vinegar, dijon mustard and 1 teaspoon taco seasoning in a small bowl. Add some ground black pepper and a few tablespoons of water to thin out the dressing. Drizzle 3/4 of the dressing over the top of the salad. 

3. Heat the oil over medium heat in a medium frying pan and swirl to coat. Rub the remaining 4 teaspoons taco seasoning on both sides of the pork fillets. Place the pork in the pan and cook for 3 minutes each side. After this time turn off the stove and leave the pork to continue cooking in the heat for at least 2 minutes. Remove from heat and slice the pork thinly. 

4. Serve the pork slices on top of the salad and drizzle with the extra salad dressing and pan juices. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

MEXICAN PORK with APPLE COLESLAW & CORN

I have recently started eating pork, which I used to associate with being full of fat, until recently discovering that lean pork mince and fillets are actually lower in fat than both beef and chicken mince. This recipe was adapted from a Michelle Bridges recipe titled 'Cajun Pork'. I used apple cider vinegar to make my coleslaw, whereas Bridges (or her dieticians) opt for light sour cream. I love the sourness of apple cider vinegar. In addition it is low in sugar (much lower than balsamic vinegar) and assists in correcting acid issues in the body, essentially making your body digest food better. Give it a try by replacing white/red or balsamic vinegars with apple cider. 

Ingredients

• 1 large carrot (120g), grated
• 1 cup red cabbage (80g), roughly chopped
• 1 1/4 cups white cabbage (100g), roughly chopped
• 1 medium red apple (80g), grated
• 2 tablespoons apple cider vinegar
• 2 teaspoons dijon mustard
• 1 large corn on the cob (250g), husks & silks removed, cut into 4 even pieces
• 1 teaspoon rice bran oil
• 2 teaspoons taco seasoning 
• 450g lean pork fillets

Cooking 

1. Bring a medium saucepan of water to the boil over high heat. Add the corn pieces and cook for 5-7 minutes in boiling water until tender. Remove from heat and drain. 

2. Meanwhile make the coleslaw by tossing the carrot, two types of cabbage and apple together in a medium bowl. 

3. Stir the apple cider vinegar and dijon mustard in a small bowl. Sprinkle some ground black pepper and a few tablespoons of water to thin out the dressing. Stir 3/4 of the dressing into the coleslaw. 

4. Heat the oil over medium heat in a medium frying pan and swirl to coat. Brush or rub the taco seasoning on both sides of the pork fillets. Place the pork in the pan and cook for 3 minutes each side. After this time turn off the stove and leave the pork to continue cooking in the heat for at least 2 minutes. Remove from heat and slice the pork thinly. 

5. Arrange each plate with 1/2 of the coleslaw on the bottom, 1/2 of the pork slices on top, 2 corn pieces on the side and the 1/4 of the remaining dressing drizzled on top of the corn and/or pork. Serve warm. 

Serves / 2 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

Approx calories / 510 per serve 

x Emily 

BEAN & VEGETABLE QUESADILLAS

No need to add fatty cheese to these quesadillas, as you will find that sliced avocado and the rich tomato and refried bean filling will be flavoursome enough! If you have any refried been & tomato mixture left over I like to use it as a sauce for my quesadilla. The only difficult thing about this recipe is not eating more than four quesadilla diamonds! (which is 1 serving). 

INGREDIENTS

• 1 teaspoon rice bran oil 
• 2 garlic cloves, finely chopped
• 1 x 435g tin 99% fat free refried beans
• 500g tomatoes, roughly chopped
• 1 tablespoon tomato paste 
• 8 x mountain wraps 
• 1/2 a red capsicum, roughly chopped 
• 1/2 a green capsicum, roughly chopped 
• 1 shallot, finely chopped
• Toppings; sliced tomato, sliced avocado, finely chopped shallots, chives and/or coriander. 

COOKING 

1. Heat a medium saucepan with 1/2 a teaspoon oil over medium heat and swirl to coat. Add the garlic to the pan and cook, stirring frequently for 1-2 minutes or until garlic is cooked. Pour the refried beans, tomato and tomato paste into the pan and cook, stirring often, for around five minutes or until the mixture starts to boil. Turn the heat off but leave the saucepan on the stove. 

2. Meanwhile, combine the two types of capsicum and the shallot in a small bowl. 

3. Heat a large frying pan over medium-low heat. Add the remaining 1/2 teaspoon oil and swirl to coat the pan. Place one wrap in the pan and spread the refried bean mixture thickly over the wrap, making sure to cover the edges. Sprinkle 1/4 of the capsicum and shallot mixture over the wrap and firmly place another wrap to top, sealing the edges. Cook for 2-3 minutes each side or until both sides are slightly golden. Repeat the process three more times until all the wraps have been used. (Be aware that the fry pan will become hotter as time goes on so less cooking time will be needed for each quesadilla). 

Serve warm with some or all of the optional toppings! 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / around 20 minutes 

x Emily 

HUEVOS RACHEROS

I’m in a Texan state of mind after receiving my Feast SBS Food magazine last night. First thing on the menu- Vegetarian, gluten & dairy-free Huevos Rancheros-which is actually a breakfast dish, which can be served with rice, beans, cheese, avocado, salsa and eggs. This is a rather light meal if you only eat 1 tortilla and is therefore perfect for dinner. This is definitely the healthiest option on the Texan menu, alongside Double-crust cherry pie, Chocolate cream pie, Chicken fried steak and Biscuits with pulled brisket and milk gravy. You got to love Southern comfort!

INGREDIENTS

• 1 small ripe avocado, roughly chopped
• 4 gluten-free tortillas 
• 8 fried eggs (with a small amount of coconut oil)
• dairy free cheese to serve, such as sheep's cheese or goat's cheese

Spicy tomato sauce

• 1 tablespoon coconut oil
• 1/3 cup gluten-free salsa
• 1/2 teaspoon chilli flakes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon lime juice
• 1/2 red onion, finely chopped
• 4 garlic cloves, finely chopped
• 4 tomatoes, finely chopped

COOKING 

1. Heat oil in a small saucepan over medium heat. Add garlic and onion and cook for 4-5 minutes or until onion is soft. Add tomatoes, spices, chilli, lime juice and salsa and cook for 10 minutes, stirring occasionally. Remove from heat and season with sea salt & pepper. 

2. Meanwhile, preheat fan-forced oven to 200 degrees celsius. Line a baking tray with baking paper and place tortillas on top. Cook in the oven for 4-5 minutes or until slightly baked. 

3. To serve, place 2 fried eggs on each tortilla, top with a generous amount of tomato sauce and drizzle cheese and avocado over the top. Serve warm. 

Serves / 4 

Total Preparation time / 15 minutes (including cooking fried eggs)

Total Cooking time / 18 minutes 

x E

BLACK BEAN TACO BAKE

I’ve gone crazy for black beans recently. I’m so glad they have come in my life as they are fast becoming my substitute for rice or other grains. Today’s dinner was a dish I invented whilst walking my little puppy Buddy this afternoon. I suppose it’s similar to nachos. Whilst the recipe does seem detailed and time-consuming, there are a few shortcuts that you can take- for example, you can buy already cooked black beans instead of soaking them for 4 hours first and then cooking for 30 minutes. You can buy pre-made taco seasoning if you do have the spices to make your own. You can add cheese and/or light sour cream if you do not have a dairy allergy, however this does increase the calories. One tip- keep an eye on the oven as the taco shells do crumble quickly and can become mashed. Do not watch sex and the city and leave them for a whole episode- whoops!

INGREDIENTS


Filling

• 8-10 jumbo tacos, roughly torn 
• 1 red onion, finely chopped
• 1 medium green capsicum, finely chopped
• 1 x 800g tin diced tomatoes 
• 2 shallots, finely chopped
• coconut oil, liquid form
• 1 cup black beans (either raw black beans or 400g tin cooked black beans)
• 3 cups vegetable stock 
• Optional- light grated cheese
• Optional- a few slices of gluten free ham, finely torn

Taco seasoning 

• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon chilli powder
• 1 teaspoon mustard powder
• 1/4 sea salt 

Guacamole

• 1 ripe avocado, 
• 2 garlic cloves, minced or finely chopped
• 1 teaspoon lime juice
• sea salt to season

COOKING 

1. If using raw black beans, soak in a large saucepan overnight or for at least 4 hours, making sure that there is three times as much water as beans. After soaking, drain well. (If you are using already cooked black beans, skip step 1 & 2). 

2. Heat 3 cups vegetable stock in a medium saucepan with the black beans. Bring to the boil, then simmer for 30 minutes or until beans are cooked and tender. Remove from heat and drain. (Tip- taste 4-5 beans to make sure that they are all tender). 

3. Whilst performing step 1 & 2, preheat fan-forced oven to 200 degrees celsius. Lightly grease a deep overproof pan with coconut oil. Add torn taco shells, tomatoes, red onion, ham and capsicum. Make taco seasoning or use pre-made taco seasoning. Combine taco seasoning with drained black beans and toss to combine. Pour beans over the vegetable mixture and toss well. Sprinkle cheese over the top, if not dairy intolerant. Bake for 15-20 minutes, then serve with homemade guacamole and shallots sprinkled on top. 

Serves / 4 

Total Preparation time / 4 hrs 30 minutes (if cooking black beans from scratch) / 30 minutes

Total Cooking time / cooking black beans from scratch - 50-55 minutes / already prepared black beans - 20-25 minutes

x E

BACON & TOMATO BAKED BEANS

Do you have someone in your life who thinks that a meal is not really complete without ample amounts of meat in it? My boyfriend Chris is such a person and it aggravates me so much, particularly when I was going through my various failed attempts at being a vegetarian.  Whenever Chris comes home from work at night, he opens the apartment door and smells the kitchen air expectantly to see if meat made the dinner menu. It’s infuriating! I do understand that we all need meat, or at least need the protein and particularly iron that we get from meat products. I just don’t see why I have to cook it every meal. Last night I was running late to see a dear friend and needed to whip up dinner fast. Homemade baked beans seemed like a simple, no-fuss touch. The preparation time was minimal and I threw all the ingredients in a frying pan and left it to stew and become flavourful for 30 minutes. For something so modest, the beans tasted smoky, slightly spicy and delicious.

INGREDIENTS

• 100g weight watchers or low-fat bacon, fat removed, cut into small cubes
• 1 medium brown onion, finely chopped
• 2 garlic cloves, finely chopped or minced
• 1 teaspoon grape seed oil
• 1 x 400g tin of red kidney beans
• 1 x 400g tin of mexican chilli beans 
• 1 x 810g tin of diced tomatoes
• 1/2 cup water 
• 2 tablespoons honey 
• sea salt & black pepper
• Optional - chopped fresh parsley to serve 

COOKING 

1. Heat oil in a large, deep frying pan over medium heat and add onion & garlic. Cook, stirring, for 1-2 minutes or until onion has softened. Add bacon pieces, beans, tomatoes, honey and water and bring to the boil. Reduce heat and simmer for 30 minutes, covered, stirring occasionally so that beans do not stick to the pan. Remove from heat and season with sea salt, pepper and fresh chopped parsley if you desire. 

Serves / 4 

Total Preparation time / 7 minutes 

Total Cooking time / 40 minutes 

x E