A super-charged, healthy version of a spicy beef. It’s a good way to plump up your dishes (adds volume without losing the taste). I got this tip from watching the food show of Ellie Krieger on Food Network.
You will need :
beef mince (regular, lean or extra lean – I usually go for a mix of lean/steak mince or lean/regular)
chopped tomatoes + tomato paste
wheat bran/porridge oats
bay leaves, thyme, marjoram
paprika, chilli powder, cayenne pepper
I make this spicy beef in a slow cooker.
Heat a tablespoon of olive oil in a pot (if you can use your slow cooker on the stove then do) over medium heat. Then add the beef and cook until browned. Peel and slice the onions and add them into the pot. You could take the mince out and brown the onions in the same pot then return the mince.
Transfer the mixture into your slow cooker (if you have used a different pot). Add the chopped tomatoes and the boiling water (or vegetable stock). Add the tomato paste, wheat bran, porridge oats, bay leaves, thyme and marjoram.
Grate the courgettes and add into the pot. Peel and grate the carrots and add them into the pot (I usually use a mini chopper for the carrots, so much quicker). Add the paprika, chili powder and cayenne pepper. Stir well, put the lid on and cook for 6-8 hours on the low setting.
You can make so much out of this mix : I use it for lasagna, spaghetti bolognese, on toast with some grated cheese, add beans and you have a proper chilli. I freeze it in portions (in ziploc bags or using my food saver or in plastic containers – note : I like the plastic bags as you can lay them flat in the freezer, space saver trick!)
A not so healthy version would be something like :
brown some beef mince, add some sliced onions, sliced green peppers, paprika, chilli powder, tomato paste, canned chopped tomatoes, a glass of red wine (optional), vegetable stock, thyme and bay leaf and cook on the low setting of your slow cooker for 6-8 hours.
I like to make two versions of the above by adding :
- jalapenos (canned or fresh)
- green olives