Healthy Nachos

Healthy Nachos

Serves: 4

Ingredients:

o   4 wholegrain wraps or Lebanese pita bread OR 1 packet corn chips

o   1x sachet of taco flavouring

o   1x tablespoon minced garlic

o   1x medium red onion, diced

o   1x tin of lentils

o   1x tin of black beans

o   1x tin of corn

o   1x green capsicum, finely chopped

o   1 jar of tomato salsa

o   Light Greek yoghurt

o   1x punnet cherry tomatoes, chopped into quarters

o   1x avocado, diced or mashed

o   2x cups of grated cheese (tasty, mozzarella or mixed pizza cheese)

o   250g lean mince of choice (turkey/ beef/ chicken/ pork)

o   1x cup finely chopped coriander

Method:

1.   Pre-heat oven to 180 degrees.

2.   Tear up pita/wraps into triangles and assemble on a baking tray lined with baking paper.

3.   Bake the wrap/pita bread for 5-10 minutes until crunchy. Set tray aside.

4.   Drain and rinse the lentils, black beans and corn in a strainer.

5.   Heat a large fry pan on medium to high heat and add the garlic and onion. Stir until fragrant and the onion is translucent (~3-5 minutes).

6.   Add the lentils, black beans, corn and capsicum into the pan and stir until the capsicum is soft/cooked.

7.   Add the mince into the pan and sit until browned but still slightly pink. Add in the sachet of taco flavouring and cook/stir until the mince is fully cooked.

8.   Turn off the stove and add the mince and veg mixture over the top of the ‘chips’. Spoon over salsa and sprinkle with grated cheese. Add nacho’s back into the oven until cheese is melted.

9.   Remove from oven and top with diced avocado, chopped cherry tomatoes, light Greek yoghurt, more salsa and serve with finely chopped coriander. Serve and eat immediately.

 TIPS:

-      Lentils and black beans are high in soluble fibre which is great for lowering your cholesterol

-      Lentils and beans are also linked with lower incidences of heart disease

-      Adding soluble fibre into your meals slows down your digestion, helping you feel fuller for longer and can also help with stabilizing blood sugars

-      Using homemade wrap ‘chips’ is a great option for reducing intake of saturated fat and sodium

Recipe adapted from Heart Foundation.