Spicy Mince with Beans and Tofu

Spicy Mince with Beans and Tofu

Blood Sugar: 3Servings: 4Preparation Time: 15minMeal Category: Lunch
Micronutrients:Vitamin ACalciumFolate

Macronutrients per 100g

Energy
114kcal
Sugar
1g
Fat
7g
Fiber
1g
Sat fat
2g
Protein
8g
Carbs
6g
Sodium
188mg

Ingredients

200g / 7.05oz Brown rice, 300g / 10.58oz trimmed Green beans, 1 tbsp Extra virgin olive oil, 2 crushed Garlic cloves, 2 tsp Grated ginger, 4 chopped Spring onions, 1 chopped Chilli, 500g / 17.64oz extra Lean pork mince, 2 tsp Tamari or light soy sauce, 1 tbsp sweet Kecap manis, 150g / 5.29oz diced Silken tofu, 1 bunch Broccolini, 4 Bok choy, 1/4 cup chopped Coriander leaves, 1 tsp Sesame oil

Preparation

1. Put 200g / 7.05oz Brown rice in a saucepan with 750ml / 25.36fl oz water. Bring to boil, reduce heat, cover and simmer for 45 minutes until water is absorbed and rice is cooked. 2. Put 300g / 10.58oz trimmed Green beans in a microwave-safe bowl with 125ml / 4.23fl oz water. Cover and cook on High for 1.5 minutes. Drain beans, then plunge into ice-cold water. Set aside. 3. Heat 1 tbsp Extra virgin olive oil in a large frying pan over medium heat. Fry 2 crushed Garlic cloves, 2 tsp grated Ginger, the white part of 4 chopped Spring onions, and 1 chopped Chilli until softened. 4. Add 500g / 17.64oz extra Lean pork mince and fry until browned. Add the beans, stir in 2 tsp Tamari or light soy sauce and 1 tbsp sweet Kecap manis. Stir in 150g / 5.29oz diced Silken tofu and cook until heated through. 5. Put 1 bunch Broccolini and 4 Bok choy in a microwave-safe bowl with water and cook on High for 2 minutes. 6. Transfer pork mixture to a plate, sprinkle with 1/4 cup chopped Coriander leaves and green part of the Spring onions. Drizzle with 1 tsp Sesame oil. Serve with Brown rice, Broccolini, and Bok choy.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
19% of RDI
Vitamin C
13% of RDI
Omega 3
6% of RDI
Vitamin A
39% of RDI
Calcium
39% of RDI
Folate
19% of RDI

Good to know

Do not use firm tofu as it doesn't offer the same silky texture as silken tofu. Optionally, add 1 tsp Sesame seeds.

How to Prepare

1. Put 200g / 7.05oz Brown rice in a saucepan with 750ml / 25.36fl oz water. Bring to boil, reduce heat, cover and simmer for 45 minutes until water is absorbed and rice is cooked. 2. Put 300g / 10.58oz trimmed Green beans in a microwave-safe bowl with 125ml / 4.23fl oz water. Cover and cook on High for 1.5 minutes. Drain beans, then plunge into ice-cold water. Set aside. 3. Heat 1 tbsp Extra virgin olive oil in a large frying pan over medium heat. Fry 2 crushed Garlic cloves, 2 tsp grated Ginger, the white part of 4 chopped Spring onions, and 1 chopped Chilli until softened. 4. Add 500g / 17.64oz extra Lean pork mince and fry until browned. Add the beans, stir in 2 tsp Tamari or light soy sauce and 1 tbsp sweet Kecap manis. Stir in 150g / 5.29oz diced Silken tofu and cook until heated through. 5. Put 1 bunch Broccolini and 4 Bok choy in a microwave-safe bowl with water and cook on High for 2 minutes. 6. Transfer pork mixture to a plate, sprinkle with 1/4 cup chopped Coriander leaves and green part of the Spring onions. Drizzle with 1 tsp Sesame oil. Serve with Brown rice, Broccolini, and Bok choy.

Good to Know

Do not use firm tofu as it doesn't offer the same silky texture as silken tofu. Optionally, add 1 tsp Sesame seeds.

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