Healthy Eating For Everybody

Learn how to cook simple & delicious meals & snacks.
Tutor: Viola McMahon.

Chow Mein

For 4 servings
You can use minced pork or chicken instead of beef if you prefer, and vary the vegetables to your own taste - try diced red or green peppers, peas, cauliflower, snow peas or corn kernels. A can of pineapple pieces is good with minced pork.

1 tablespoon vegetable oil
300g lean minced beef
1large onion
1 clove garlic
1 teaspoon curry powder ( or more to taste )
2 tablespoons chicken noodle soup powder or 1 chicken stock cube
1 tablespoon rice
200g mushrooms
1 medium carrot
2 sticks celery
20 green beans
1/4 of a small cabbage
1 tablespoon soy sauce
2 tablespoons tomato sauce
1 tablespoon sweet chilli sauce ( optional)
1 cup water
salt, pepper to taste

Cut onion into small dice. Crush garlic or chop finely. Cut mushrooms, slice or grate carrot, slice celery and cut beans into 2cm lengths. Cut cabbage finely.
Heat oil in large saucepan, cook mince and onion until meat is lightly browned and onion softened. Break up the meat with a wooden spoon as it cooks. Add garlic and curry powder, stir another minute.
Add soup powder or stock cube, rice, prepared vegetables, sauces and water. Stir well and bring to the boil. Reduce heat to medium low, cover and cook gently for 20 -30 minutes, stirring occasionally. Add extra water if mixture looks too dry.
After this time, check that vegetables are cooked to your taste. Cook a little longer if necessary. Taste and add salt and pepper if needed, serve hot with rice or noodles. Leftovers keep well in the fridge for a couple of days, or can be frozen.