7 cheap and healthy mince recipes South Africa: guide and ingredients
This article contains Ketogenic mince recipes you can try at home. For people with health issues, it is a personal responsibility to watch your diets since the consistent intake of high carbohydrates, sugar, and fatty foods may expose you to diseases and conditions such as obesity, heart diseases, diabetes, and chronic diseases among others.
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Keep scrolling and get to choose some of the healthy mince recipes that you can try at home.
1. Turkey and coriander burgers with guacamole
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The turkey mince burger has a simple method that may consume approximately 30 minutes to prepare and cook. The turkey mince consists of low-fatty turkey mince topped with tasty avocado that provides plenty of vitamin C. Precisely; the whole burger contains 497kcal, 15g fats, 7g sugars, and 51g carbohydrates.
Necessary ingredients
- 400g of turkey mince
- One teaspoon of Worcestershire sauce
- 85g of fresh breadcrumb
- One finely chopped onion
- A ripe avocado
- One teaspoon of coriander
- Finely chopped deseeded chili
- One juicy lemon (to extract juice)
- Four halved Ciabatta rolls
- One teaspoon of sunflower oil
- Eight roughly chopped peppadews
Cooking procedure
1. Mix the breadcrumbs, turkey mince, Worcestershire sauce, half of the chopped coriander, and half of the chopped onions in a large bowl. Season the mixture and stir thoroughly.
2. Subdivide the mixture to form four burgers. Chill the mixture in a refrigerator or store it in a cool place until it's ready for cooking.
3. Heat a frying pan and then griddle the ciabatta rolls (cut side down) for a minute. Keep them warm.
4. Grease the made burgers using sunflower oil to prevent them from sticking or scorching.
5. Cook each side for seven to eight minutes until they are well cooked.
6. Fill the ciabatta rolls with the cooked burgers, ready guacamole, and chopped peppadews.
Procedure to make guacamole
Combine the sliced avocado with the remaining onions, coriander, lime juice, and chilli to your preferred taste.
Your turkey and coriander burgers with guacamole are ready. You can serve it alongside your favourite hot drink.
2. Spicy meatballs tagine with bulgur and chickpeas
Lovers of meatballs have not been forgotten. You can still enjoy your delicacy using the below lean mince recipe (which contains 5% fats). Its nutritional value per serving is; 484 kcal, 12g fats, 47g carbohydrates and 15g sugar among others. To feast on your spicy meatball, it will take you a maximum of 1 hour (preparation plus cooking). Also, you should not worry about the ingredients since they are locally available.
Necessary Ingredients
- 500g of extra-lean beef mince
- Two onions (one quartered and the other one sliced)
- Two teaspoons of tomato puree
- Two garlic cloves
- A whisked egg
- A teaspoon of chilli powder
- Two teaspoons of rapeseed oil
- Four carrots (cut into rounds)
- One teaspoon of ground cumin
- Two teaspoons of ground coriander
- 400g of chopped tomatoes
- One peeled and chopped lemon
- 12 chopped kalamata olives (available at the local stores at the cost of around R.46.00 per kg)
- A teaspoon of vegetable bouillon powder
- A 1/3 pack of chopped coriander
Ingredients for the bulgur
- 200g of bulgur wheat
- 400g of chickpeas (costs around R31.00 per 500g)
- Two teaspoons of bouillon powder
- Two teaspoons of ground coriander
Cooking procedure
1. Transfer the quartered onions into the food processor to finely chop them.
2. Add your minced beef, a teaspoon of tomato puree, garlic cloves, whisked egg, and chilli powder and pulse to a paste.
3. Subdivide the mixture into equal pieces and then roll them (using your hands) into balls.
4. Afterward, heat the rapeseed oil in a frying pan. Carefully, drop the meatballs and cook them for around 10 minutes or until they become brown (lightly). Transfer the cooked meatballs to a flat plate or a bowl.
5. After that, add the sliced carrots and onions to a saucepan and fry them while frequently stirring.
6. Add the tomatoes, some water, chopped lemon, a teaspoon of tomato puree, olives and the bouillon powder.
7. Return the ready meatballs to the pan and cook them for around 10 minutes or until the carrots are tender. Add the chopped coriander and stir. Cook until the tagine is ready.
8. Separately, pour your bulgur into the saucepan containing chickpeas. Add some water, the bouillon powder, and the chopped coriander.
9. Cook the ingredients for around 10 minutes or until the bulgur tenders and becomes dry.
Your Spicy meatballs tagine with bulgur and chickpeas are ready. You can serve the dish with rice or spaghetti.
3. Moroccan spiced mince with couscous
This is another healthy mince recipe that vegetarians may try. It is easy to cook since it will take up to 40 minutes to prepare and cook. The ingredients are also available in the market, with the Quorn mince costing you around $1.5 (R.21.60) per 300g and the couscous R.55 per 500g in the local stores. The recipe's nutrition values are 497Kcal, 16g fat, 67g carbohydrates, and no sugar traces. Try the meal this Christmas!
Ingredients
- Two teaspoons of sunflower oil
- Two roughly chopped onions
- 350g of Quorn mince
- One teaspoon of ground cumin
- One teaspoon of cinnamon (100g of cinnamon contains 247 calories)
- Two teaspoons of ground turmeric
- 100g of quartered ready-to-eat dried apricots
- 600g of vegetable stock
Couscous ingredients
- 280g of couscous
- Two grated lemons
- Four teaspoons of chopped fresh mint
- 50g of unsalted cashews (toasted)
Cooking procedure
1. First, heat the sunflower oil in a saucepan.
2. Add the chopped onions and cook them for around 5 minutes or until they soften.
3. Add in your Quorn and preferred spices followed by apricots and stock. Allow the contents to boil.
4. Reduce the heat and continue cooking for about 10 to 15 minutes. Turn off your cooker once they are ready.
5. Separately, cook the couscous following its packet instructions (boil with 450ml for a fluffy texture). Pour in the mint and lemon zest while mixing using a fork. Season your couscous to your desired taste.
Your Moroccan spiced mince with couscous is ready. For an attractive presentation; spoon the cooked couscous into the plate, pile your Quorn on top and then scatter the cashews.
4. Healthy Bolognese
Healthy Bolognese is another mince recipe that consists of lean pork mince, fennel, and other spices. Lovers of pork should consider the dish since it's affordable and the ingredients are locally available. The meal has a nutritional value of 17g Kcal, 1g sugar, and 12g fat contents per serving.
Necessary ingredients
- 200g of pork mince (lean)
- 100g of whole wheat pasta
- Two sliced garlic cloves
- One teaspoon of vegetable bouillon powder (for seasoning)
- A finely chopped fennel bulb (preferably leaves and bulbs)
- Two diced tomatoes
- One tablespoon of balsamic vinegar
- Pepper for seasoning
- Two teaspoons of canola oil
- A handful of chopped basil
Cooking procedure
1. First, boil some salted water (lightly salted) into a large pot.
2. Pour the pasta into the boiling water and cook for about three minutes or until tender.
3. Drain the pasta and rinse with cold water to prevent it from crumbling. Set it aside.
4. Separately, heat the canola oil into a large pan and then add the garlic cloves and chopped fennel bulbs.
5. Cook the ingredients (stirring periodically) for about ten minutes or until tender.
6. Pour the pork mince into the cooked ingredients and then stir well while it fries.
7. Add the chopped tomatoes, bouillon powder, and vinegar into the mixture. Cover while it cooks.
8. Cook the content over low heat for about ten minutes or until the tomatoes soften and the pork mince tenders.
9. Toss the cooked pasta, chopped basil, and pepper into the mixture and stir well.
Your healthy Bolognese is ready. You can serve it with tomato sauce.
5. Pork, fennel and chilli meatballs
Have you ever thought of making pork meatballs? If not, try the below recipe for a tasty and spicy meatball. The pork mince is cholesterol-free and sugar-free; therefore, you can take it frequently. Besides that, such mince dishes offer you a change from your monotonous fried pork. To be precise, the mince meals consist of 17Kcal, 12g fats, 2g carbohydrates, and 1g sugar contents per serving.
Necessary ingredients
- 500g of pork mince (packed)
- Two tablespoons of olive oil
- One chopped onion
- A half chopped bulb fennel (bulb and leaves)
- Two teaspoons of fennel seeds
- One teaspoon of pepper
Cooking procedure
1. First, heat one teaspoon of olive oil in a large frying pan.
2. Pour the chopped bulb fennel and chopped onion into the pan and cook for about eight minutes or until soft.
3. Add the fennel seeds and a half teaspoon of pepper (for seasoning) into the mixture and cook for two more minutes. Stir.
4. Remove the mixture from the heat and allow it to cool.
5. Pour the pork mince with the remaining pepper into the cooled content and mix them well.
6. Remove the mixture from the frying pan and subdivide it into bite-sized balls (using your hands). Clean and dry the frying pan.
7. Heat the remaining olive oil in a frying pan. Add the meatballs and cook them for about 10 to 15 minutes or until they become golden.
Your pork, fennel and chilli meatballs are ready.
6. Mild chilli and bean pasta bake
If you are still looking for more meals with mince, try the above meal with beans pasta. The dish will offer plenty of proteins to your body; therefore, it is suitable for children. Besides that, it is the quickest meal you can try. The full serving contains 675kcal, 24g fat, 73g carbohydrates, and 1g of sugar contents. Lastly, you can serve it all or chill the leftover for the next meal.
Necessary ingredients
- 340g of extra lean minced beef
- 300ml of chicken stock or meat
- 300g of pasta
- Cooking oil
- Large chopped onion
- Two thinly sliced celery sticks
- Two teaspoons of chilli powder
- 410g of chopped tomatoes
- One tablespoon of tomato puree
- 400g of beans (preferably kidney beans)
- Salt and pepper for seasoning
Ingredients for topping
- Two whisked eggs
- Thick yoghurt
- One chopped garlic clove
Cooking procedure
1. First, heat the cooking oil in a large frying pan.
2. Pour the sliced celery and the chopped onion into the frying pan. Afterwards, add pepper and salt to season. Cook until soft.
3. Remove the content from heat and transfer it to a bowl. Clean and dry the frying pan.
4. Pour the minced beef (a handful after the other) into a frying pan and cook it (Turn it Oftenly) until it becomes brown. Drain the excess fats (if any) and set them aside.
5. Return the mixture of minced beef into a frying pan and add the chopped tomatoes, tomato puree, beans, chilli powder, and your preferred meat stock. Boil the contents for about 15 minutes or until bubbling.
6. Boil the water (lightly salted) into a pot and add the pasta. Cook for about three minutes or until tender.
7. Drain the pasta and rinse it with cold water to prevent it from crumbling.
8. Pour the cooked pasta into the mixture in step 5 and stir well.
9. Heat the oven to a temperature of 180 degrees Celsius
For topping; add the whisked egg, thick yoghurt, chopped garlic, and a pinch of salt into a pan and mix well.
10. Put the topping content over the cooked mixture in step 8. Bake it in the oven for 20 to 25 minutes or until it browns.
Your mild chilli and bean pasta bake are ready to serve.
7. Bombay lamb wraps
The Bombay lamb wraps are healthy recipes for mince that are suitable for dinner or lunch. The dish contains plenty of vitamin C, 576Kcal, 15g fats, 80g carbohydrates, and 12g sugars; therefore, it is ideal for the entire family.
Necessary ingredients
- One tablespoon of vegetable oil
- One chopped onion
- Three crushed garlic cloves
- 200g of frozen lamb mince (lean)
- Three tablespoons of curry paste
- 400g of chopped tomatoes
- Two peeled and diced potatoes
- 250g of frozen peas
- Warmed chapattis
- Salt to season
- 140g of natural yoghurt
Cooking procedure
1. First, heat the vegetable oil in a frying pan and then add the chopped onions. Cook until the onion softens.
2. Add the crushed garlic and stir well.
3. Put the frozen lamb mince to the frying contents and keep cooking while stirring until it browns.
4. Pour the chopped tomatoes, curry paste, diced potatoes, and some water into the cooked lamb mince. Season it with salt and mix.
5. Cover the frying pan with a lid and simmer over low heat for around 20 minutes or until the potatoes are almost cooked.
6. Uncover the mixture and simmer for another 15 minutes or until the liquid level reduces.
7. Add the frozen peas to the cooked mixture and stir thoroughly until the peas defrost.
Your Bombay lamb wraps are ready. You can serve them alongside warm chapattis and yoghurt.
Since consistent feeding on high fats, sugar, and carbohydrate meals may expose you to health issues, people should embrace the above recipes with mince for better health. Health nutritionists should also create awareness and introduce more healthy mince recipes.
Source: Briefly News
