Curried mince

Try this curried mince recipe with Barley. Barley is high in soluble fibre, which actively binds cholesterol and also helps with blood glucose control.

Ingredients:
5 ml canola / olive oil (1t)
1 onion, chopped
1/4 green pepper, chopped
500g topside mince meat
1 large brinjal, diced
2 ml crushed garlic ( ½ t)
5 ml mixed dried herbs (1t)
2 ml paprika (½ t)
15 ml vinegar (1 T)
30 ml red wine (optional) (2T)
15 ml Worcester sauce (1 T)
30 ml tomato sauce, “lite” or ordinary (2 T)
30 ml braai sauce or BQ sauce (2 T)
5 ml stock powder (1t) ( ½ cube)
5 ml curry powder (1t)
5 ml tumeric (1t)
5 ml masala (1t)
250 ml Basmati rice, pasta or pearl barley (1c)

Instructions:

• Heat the oil in a saucepan and gently fry the onion and green pepper until the onion is transparent.
• Add the mince meat, break it up while stirring and fry gently.
• Add the diced brinjal and fry lightly.
• Add all the rest of the ingredients and mix well. Simmer on low heat until the meat is done. Add water if needed.
• Meanwhile cook the rice, pasta or pearled barley.
• Serve the curried mince on the pasta, pearled barley or Basmati rice with a large tossed salad or two cooked vegetables or curry sambals such as chopped onion and tomato, cucumber in plain low fat yoghurt, green banana.

This is a lovely mild curried mince dish suitable even for children. For a stronger curry flavour, use 10 ml each of the curry powder and masala.

Nutritional Information