Cowboy Beef & Bean Hash

Sometimes, there is nothing more comforting and easy than a ‘one pot’ supper. As a student, sometimes not getting in until after 6 and having to study around that, eating and sleep can be trying.

This meal is usually on the plate in under 20 minutes, it depends how small you chop your veggies. The great thing is everything is totally adaptable. Not sure you like chilli? Do not add it, got some other veggies that need using up? Throw em in!

Serves 2-4

2 medium potatoes.

2 small bell peppers and onions (colours of your choice), 150g mushrooms, 1 small courgette. (chopped how you want, the thinner/ smaller the faster they cook),

150g beef mince (5% fat)

1 tin drained pinto beans (or kidney beans the addition of a little sweetcorn is fab in this)

1 tsp smoked paprika, 3 cloves grated garlic, chilli powder or flakes to taste, dash Worcestershire sauce, salt and pepper.

Cheese to top (HEA or synned)

(everything cooked in low cal cooking spray or if using oil syns)

  1. pierce your potatoes and microwave for 5 minutes (you should easily be able to stick a knife in when done, soft).
  2. Meanwhile, fry off your mince in a large pan, sprinkle in salt and pepper. (i personally like to let my mince get a little crisp before adding my veggies).
  3. Add in all of your veggies another pinch of salt and stiry fry until they start to soften and colour.
  4. meanwhile, chop your potato into cubes then move your mince and veg mixture to one side of the pan.
  5. Add in your potatoes adding a good amount of low cal spray gently flipping them letting them colour.
  6. After 2-3 minutes add the beans and toss everything in the pan together letting it sit for a minute before flipping and sprinkling in your smoked paprika, chilli and garlic and stir fry until fragrant.
  7. Add a small amount of water and Worcestershire gently tossing everything in the pan until incorporated then top with the cheese and leave until the liquid has evaporated and the cheese has melted.

It seems like there are more steps than there actually are but don’t get put off. This is the fastest, most hearty alternative to a stew that you can get!

Love Emily, Chef who slims x


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