Nutrient-rich avocados are rich in the antioxidant vitamins (A, C and
E) that protect cells from the damage inflicted by free-radicals and
are useful for preventing cardiac disease. Not only does eating avocado
provide its own antioxidants, it also improves the absorption of
antioxidants from other fruit and vegetables eaten at the same time.
Most avocados reach the supermarket in an
un-ripened form. As they ripen, they start to lose important
antioxidant
nutrients
especially vitamin C, so eat as soon as they are ripe.
Vitamin B3
(niacin), B12 and selenium in beef are often linked with a
reduced risk of cancer, particularly bowel cancer. Combining beef
together with avocado in a dish makes an ideal cancer-preventing,
cancer-fighting and cancer-healing diet.
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Ingredients :
Serves 4
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2 tbsp sunflower oil
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450g / 1lb beef fillet or rump steak,
trimmed and cut into thin strips
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2 garlic cloves, peeled and crushed
-
1 tsp ground cumin
-
¼ tsp cayenne pepper
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1 tbsp paprika
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230g can chopped tomatoes
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215g can red kidney beans, drained
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1 tbsp freshly chopped coriander
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1 avocado, peeled, pitted and chopped
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1 shallot, peeled and chopped
-
1 large tomato, skinned, deseeded and
chopped
-
1 red chili, diced
-
1 tbsp lemon juice
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6 large flour tortilla pancakes
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3-4 tbsp soured cream
-
green salad, to serve
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Method :
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Heat the wok, add the oil, then stir-fry
the beef for 3-4 minutes. Add the garlic and spices and continue to
cook for a further 2 minutes. Stir the tomatoes into the wok, bring to
the boil, cover and simmer gently for 5 minutes.
-
Meanwhile, blend the kidney beans in a
food processor until slightly broken up, then add to the wok. Continue
to cook for a further 5 minutes, adding 2-3 tablespoons of water. The
mixture should be thick and fairly dry. Stir in the chopped coriander.
-
Mix the chopped avocado, shallot, tomato,
chili and lemon juice together. Spoon into a serving dish and reserve.
-
When ready to serve, warm the tortillas
and spread with a little soured cream. Place a spoonful of the beef
mixture on top, followed by a spoonful of the avocado sauce, then roll
up. Repeat until all the mixture is used up. Serve immediately with a
green salad.
Nutritional Facts per 100g :
energy
177 kcals/740kj protein 11g carbohydrate 16g fat 8g fiber 1.2g sugar 1.4g sodium 0.2g
√ egg-free
√
nut-free
√ seafood-free |
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