Beef & green bean pilaf

Name: Beef & green bean pilaf
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Ingredients: 2 tbsp Essential Olive Oil; 1 Essential Onion, finely diced; 2 clove/s garlic, crushed; 500 g pack Essential 10% Fat British Beef Mince; 1½ tsp ground allspice; ½ tsp ground cinnamon; 2 tbsp Essential Tomato Purée; 250 g Essential Basmati Rice, rinsed; 240 g pack Essential Round Beans, trimmed and halved; 500 ml low salt chicken or vegetable stock (or water); 4 tbsp Essential Low Fat Natural Yogurt, to serve (optional); ½ Essential Lemon, wedges, to serve (optional); 25 g pack flat leaf parsley, roughly chopped to serve (optional)

This method of cooking traps the flavours under the lid, making every grain of rice taste so good.

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HealthyLow in saturated fat1 of your 5 a day

Serves4
CourseMain meal
Prepare10 mins
Cook35 mins
Total time45 mins

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Ingredients

2 tbsp Essential Olive Oil
1 Essential Onion, finely diced
2 clove/s garlic, crushed
500g pack Essential 10% Fat British Beef Mince
1½ tsp ground allspice
½ tsp ground cinnamon
2 tbsp Essential Tomato Purée
250g Essential Basmati Rice, rinsed
240g pack Essential Round Beans, trimmed and halved
500ml low salt chicken or vegetable stock (or water)
4 tbsp Essential Low Fat Natural Yogurt, to serve (optional)
½ Essential Lemon, wedges, to serve (optional)
1/2 x 25g pack flat leaf parsley, roughly chopped to serve (optional)

Method

Heat the oil over a high heat in a large shallow casserole or sauté pan for which you have a lid. Fry the onion and garlic with a pinch of salt for 3 minutes until soft. Add the beef and fry, breaking up the meat with a wooden spoon, for 3 minutes until the meat is browned all over. Stir in the spices and tomato purée and fry for 2-3 minutes more.
Stir in the rice and beans until everything is combined. Pour over the stock and bring to a gentle simmer, then cover with a lid. Simmer gently for 20 minutes, adding another 100ml water if required, until the rice is tender and the meat is thoroughly cooked with no pink meat.
Take the pan off the heat, then leave to stand with the lid on for 2-3 minutes. Serve with the yogurt, lemon wedges and parsley, if using.

Cook’s tip

This recipe is based on a Persian-inspired polow (pilau) of rice cooked with meat, vegetables and spices. You can add frozen peas or broad beans instead of green beans too. You could try it with a keema-style twist, adding in 2 tsp curry powder instead of the allspice and cinnamon and replacing the parsley with coriander.

Nutritional

Typical values per serving when made using specific products in recipe

Energy	2,105kJ/ 502kcals
Fat	19g
Saturated Fat	6g
Carbohydrates	52g
Sugars	6.5g
Fibre	5.7g
Protein	28g
Salt	0.3g

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Beef & green bean pilaf

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