• Kim Tomassi

CAJUN BEEF & VEG RICE

Updated: Jun 24

Serves: 3

Prep: 10 mins

Cook: 25 mins

Nutrition per serving:

Kcal – 503

Fat – 13g

Carbs – 55g

Protein – 40g


WHAT YOU NEED

  • 1 tbsp. coconut oil

  • 3 large carrots, sliced

  • 2 peppers, sliced

  • 4 spring onions, sliced

  • 1 lb. (500g) 5% fat beef mince

  • 2 tsp. Cajun seasoning

  • 1 tbsp. tomato purée

  • 1 lb. (500g) cooked rice


WHAT YOU NEED TO DO

  • Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften.

  • Add in the minced beef, season with salt and pepper and cook for 10 minutes, until the meat is browned.

  • Add the Cajun seasoning and tomato purée then stir well. Add in the cooked rice along with 4 tbsp. of water.

  • Stir well to combine all of the ingredients and heat for about 3-4 minutes.

  • Sprinkle with the green parts of the spring onion and serve.


KEY BENEFITS OF COCONUT OIL

Different varieties. Refined coconut oil is typically cheaper and unlikely to have the coconutty. Nutritional highlights. Fat is an essential part of a healthy, balanced diet. Cooking with coconut oil. Coconut oil has a high smoke point and longer shelf life. In conclusion most of the research so far has consisted of short-term studies to examine the effect.

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