Mexican Beef Slice
400g very lean beef mince
¾ cup onion diced
½ cup green capsicum diced
½ cup frozen corn kernels
1 teaspoon crushed garlic (in jar)
3 tablespoons reduced-salt taco seasoning
1 teaspoon cumin
⅛ teaspoon dried chilli powder
1 whole egg
2 egg whites
1½ cups skim milk
1 cup self-raising flour
½ teaspoon ground black pepper
2 medium size tomatoes
½ cup 25% reduced-fat tasty cheese finely grated
Preheat oven 200ºC fan forced.
Step 1: In a medium size non-stick frypan that has been coated with cooking spray, sauté mince until browned.
Step 2: Add onion, capsicum, corn and garlic, and cook for 2 minutes. Add taco seasoning, cumin and chilli powder, combining well. Cook a further 1 minute, then leave to one side.
Step 3: In a medium size mixing bowl beat egg, egg whites and milk together using an electric beater. Add flour and pepper and beat until well blended.
Step 4: Pour egg mix into a quiche or pie plate that has been coated with cooking spray.
Step 5: Spoon mince mixture over top, then level.
Step 6: Cut tomatoes into slices and place on top of mixture. Sprinkle with cheese and bake 35-40 minutes or until cheese has browned.
Variation: Replace beef mince with very lean chicken mince.
Suitable to be frozen.
DIETITIAN’S TIP: Reduced-fat cheese contains the same nutrients as full-fat cheese, including calcium, zinc, vitamin A and D, but it is lower in total and saturated fat. Low-fat dairy products are always a great alternative to full-fat.
PER SERVE BEEF CHICKEN
FAT TOTAL 8.5g 9.3g
SATURATED 3.8g 3.5g
FIBRE 1.9g 1.9g
PROTEIN 24.1g 23.4g
CARBS 22.5g 22.5g
SUGAR 6.8g 6.8g
SODIUM 525mg 535mg
KILOJOULES 1128 (cals 269) 1145 (cals 274)
GI RATING MEDIUM MEDIUM