Mexican Style Beef Mince (Diet)

Ingredients

• 700g raw extra-lean beef mince, assumed 5% fat
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 150g onions — staple
• 9g garlic — staple
• 4g paprika — staple
• 3g ground cumin — staple
• 30g tomato paste
• 400g canned chopped tomatoes
• 240g drained canned kidney beans
• 160g drained canned sweetcorn
• 80g dry white rice — staple
• 160g flour tortillas
• 20g grated household hard cheese — staple
• 200g fresh carrots
• 400g whole fresh cabbage, shredded at home
• 100g Anchor Protein Plus plain unsweetened yoghurt
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g whole fresh avocado flesh, prepared at home
• 40g dry white rice

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~152 kcal, 7.6g fat, 20.2g carbs.

Method

1. Cook the measured rice. Heat measured oil and soften onion, garlic and carrot; add lean beef and brown thoroughly.
2. Stir in paprika, cumin and tomato paste, then add tomatoes, drained kidney beans and drained corn. Simmer until beef reaches 75°C and the sauce thickens.
3. Stir shredded whole cabbage into the hot mince and cook until tender. Fold in the measured cooked rice and hard cheese.
4. Warm the measured tortillas and fill with the hot mince-rice-vegetable mixture. Use Anchor yoghurt instead of sour cream; no raw lettuce or separate salad.
5. For Thanja only, prepare avocado from a washed whole fruit at home, and add her avocado and separately cooked extra rice across her two portions.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Scaled from six to four serves with smaller tortilla/rice portions and lean mince. Beans, corn and Mexican seasonings remain; cooked cabbage replaces raw lettuce, sour cream is replaced by Anchor yoghurt, and avocado is reserved for Thanja. - Original serves 6; this variant makes four. Declan: estimated 677 kcal, 55.1g protein, 16.3g fat and 74.7g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 829 kcal/serve, at least the 690 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 150g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.