LOW CARB/KETO SAVOURY BEEF MINCE
Toe ons groot geword het, het my liefste ma vir ons gereeld wat sy genoem het “mince en rys” gemaak vir aandete. Die maalvleis het gewoonlik blokkies aartappel, wortel en ertjies in gehad, en was verdik met bruin souspoeier (bisto/brono) en maizena. En baie nutmeg. En bedien met beet en ui slaai wat die rys so pienk gemaak het (my gunsteling!!) en tamatiesous! Gisteraand was dit al wat ek wou hê na ‘n lang week – so hier is my low carb/keto resep vir “mince en rys”.
- 25 ml olive oil or ghee
- ½ onion, chopped
- 500 – 750 g beef mince
- 1 tablespoon Worcestershire sauce
- 150 – 200 ml hot water with 3 teaspoons beef bone broth (powder) OR half a crumbled beef stock cube (use a whole stock cube if not using the instant soup powder*)
- 1 cup each of frozen or fresh courgettes and green beans
- salt and pepper to taste
- 1 ½ teaspoon nutmeg
- 1 ½ teaspoon celery seed
- *1 packet of Carb Smart Beef and Vegetable Instant soup powder, sprinkled over
- pinch of konjac powder/xanthan gum
Fry the onion in the butter/ghee until translucent.
Add the mince and fry until well browned.
Add the rest of the ingredients (except for the konjac powder or xanthan gum).
Cook for 10 – 15 minutes over medium heat until the sauce is starting to reduce.
If you are happy with the amount of liquid left over, turn off the heat and add the konjac powder.
Stir through the mince.
Serve with cauli rice or mash and grated cheese over the top.
Recipe and photo: Ilze Jacobs
