B00CU1W244_EBOK

1 SERVE =
2 units protein
1 unit bread
¼ unit dairy
2 units vegetables
1¾ units fats
Chilli con
corn and a
SERVES 4
1 tablespoon olive oil
1 red (Spanish) onion, finely chopped
3 cloves garlic, chopped
1 tablespoon dried oregano
1 × 35 g packet chilli seasoning
800 g lean minced beef
1 × 400 g tin crushed tomatoes
1½ tablespoons salt-reduced tomato
paste (puree)
1½ tablespoons red wine vinegar
2 cups (350 g) tinned red kidney
beans, rinsed and drained
2 corn cobs
cooking oil spray
200 g reduced-fat Greek-style yoghurt
lemon halves, to serve (optional)
AVOCADO SALAD
1 avocado, halved, seeded and diced
2 tomatoes, seeded and chopped
½ red (Spanish) onion, finely sliced
juice of 1 lemon
1
2
3
One of Mexico’s
now an Australia
are available in s
chillies or pickle
con carne to mak
Place a large hea
Add the oil, onion,
until the onion be
cook for 1 minute
up the lumps, for
Stir in the tomato
3 minutes. Add th
season with salt a
then reduce the h
stirring occasiona
for a further 10–12
most of the liquid
Meanwhile, heat a
corn lightly with c
until the corn is co
steam or boil the
For the avocado s