YMCA Healthy Living Magazine, powered by n4 food and health Autumn 2018 | Page 13

CATHERINE SAXELBY
Catherine helps busy women eat right, lose weight and boost their
energy. To find out more visit: foodwatch.com.au
MEAT RECIPES:
CHICKEN CHILLI CON CARNE
Serves: 4-6
Ingredients
1 tablespoon oil
500g chicken mince
1 large onion, chopped
2 cloves garlic, crushed
1-2 red chillis, sliced finely or use ½ teaspoon
chilli flakes
2 teaspoons plain flour
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup salt-reduced chicken stock
400g can diced tomatoes or use 4 ripe
tomatoes, diced
400g can red kidney beans, rinsed and drained  
To Serve:
} } Chopped coriander on top (optional)
} } Steamed medium-GI rice or soft tortillas
} } Green leafy salad or a chunk of sourdough
bread
Method
1 Heat oil in a large heavy-based
saucepan on high. Brown the
mince for three to four minutes.
Transfer to a plate.
2 Reduce the heat to medium and
sauté the onion, garlic and chilli for three to four minutes until tender.
Add the flour, cumin and coriander, and cook, stirring, for one minute.
3 Mix in the stock gradually, stirring to scrape up the sediment from the
base of pan. Return the browned mince to the pan with the tomatoes
and stir well.
4 Bring to the boil then reduce the heat and simmer, covered for 30
minutes. Uncover and simmer for a further 15 minutes until the sauce
has thickened slightly.
5 Stir in the kidney beans and heat gently for two to three minutes.
Sprinkle with coriander and serve on a bed of rice with salad.
Tips: This makes a good change from the usual beef chilli. It has a lighter
flavour but is still delicious. You can also try using turkey mince. Thanks to
the kidney beans, this recipe is high in
fibre with a low GI.
FAMILY-FRIENDLY SAN
CHOY BOW
Method
Makes: 12
Ingredients
1 tablespoon peanut oil
2 cloves garlic, crushed
1 teaspoon grated fresh ginger
1 onion, chopped
½ red capsicum, chopped
500g pork mince or chicken mince
2 cups shredded wombok (Chinese cabbage)
100g canned water chestnuts, drained and chopped
2 tablespoons reduced-salt soy sauce
1 tablespoon sesame oil
1 cup unsalted chopped peanuts
4 green onions (shallots), sliced
12 lettuce leaves, washed and trimmed
½ cup bean sprouts
Bunch fresh coriander leaves
1-2 red chillies, chopped finely
Note: You’ll need two whole lettuces, preferably
iceberg, butter lettuce will also work but it will
make smaller lettuce cups.  
1 Heat oil in a wok or large
frying pan over high heat and
add garlic, ginger, onion and
capsicum. Cook and stir for
one to two minutes until
softened. Add pork and stir-
fry for five minutes until brown and cooked, stirring to break up any
clumps. Drain off any liquid.
2 Reduce heat, add cabbage and chestnuts and cook for five
minutes. Cover with a lid and leave on low for a further two minutes.
Stir in soy sauce, sesame oil and peanuts. Lower the heat and
simmer for five minutes, stirring occasionally.
3 Meanwhile, rinse and trim the base from the lettuces. Discard
older outer leaves. Separate whole leaves from the lettuce head
and trim with scissors to form cups.
4 Just before serving, stir in the shallots, coriander and chilli if used.
Toss over the heat for one to two minutes to quickly warm through.
5 To serve, divide the mixture evenly between the lettuce cups. Top
with bean sprouts and serve immediately, accompanied by
steamed low-GI basmati rice.
AUTUMN 2018 YMCA HEALTHY LIVING MAGAZINE
13