Quick Low GI Mince and Brown Rice dish



Ingredients: (serves 4)

5ml olive oil
1 small onion, chopped (50g)
1 garlic clove, chopped (optional)
250g minced meat (lean)
150g uncooked brown rice
400g-can peeled tomato cubes
10ml beef stock powder
5ml dry Italian herbs
350-400ml boiling water



  1. Heat the olive oil in a big frying pan. Add the onion, garlic and mince and fry until brown.
  2. Add the brown rice, tomato cubes and beef stock powder, dry herbs and boiling water to the mince mixture.
  3. Cook on low heat for 30 minutes until rice is cooked.
  4. Add salt to taste.


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