{"id":241639,"date":"2024-04-30T16:13:29","date_gmt":"2024-04-30T12:13:29","guid":{"rendered":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=241639"},"modified":"2024-05-02T11:54:17","modified_gmt":"2024-05-02T07:54:17","slug":"may-2024-cajun-beef-and-veg-rice","status":"publish","type":"page","link":"https:\/\/mindyourhealth.lockton-mena.com\/?page_id=241639","title":{"rendered":"May 2024 Cajun Beef and Veg Rice"},"content":{"rendered":"

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Cajun Beef and Veg Rice<\/h1>\n

Gluten Free | Meal Prep | Dairy Free<\/p>\n

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Serves 3<\/span><\/h5>\n
Prep Time10 Mins<\/span><\/h5>\n
Cooking Time25 Mins<\/span><\/h5>\n

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503<\/span><\/h5>\n

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13g<\/h5>\n

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55g<\/h5>\n

Carbs<\/p>\n

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40g<\/h5>\n

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Ingredients<\/h4>\n

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1 tbsp. coconut oil
3 large carrots, sliced
2 peppers, sliced
4 spring onions, sliced
1 lb. (500g) 5% fat beef mince
2 tsp. Cajun seasoning
1 tbsp. tomato pur\u00e9e
1 lb. (500g) cooked rice<\/p>\n

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Method<\/h4>\n

[\/et_pb_text][et_pb_text module_class=”grey-bullet square-bullet” _builder_version=”4.25.0″ _module_preset=”default” text_font=”Sarabun||||||||” background_color=”#FFFFFF” custom_padding=”3vh|3vh|3vh|3vh|true|true” text_font_size_tablet=”16px” text_font_size_phone=”14px” text_font_size_last_edited=”on|phone” box_shadow_style=”preset3″ box_shadow_vertical=”3px” box_shadow_spread=”-9px” box_shadow_color=”#7EB142″ box_shadow_color_tablet=”#7EB142″ box_shadow_color_phone=”#7EB142″ box_shadow_color_last_edited=”on|phone” global_colors_info=”{}”]<\/p>\n

Instructions:<\/strong><\/p>\n

<\/strong><\/p>\n

    \n
  • Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Saut\u00e9 for 10 minutes until the vegetables start to soften.<\/li>\n
  • Add in the minced beef, season with salt and pepper and cook for 10 minutes, until the meat is browned.<\/li>\n
  • Add the Cajun seasoning and tomato pur\u00e9e then stir well. Add in the cooked rice along with 4 tbsp. of water.<\/li>\n
  • Stir well to combine all of the ingredients and heat for about 3-4 minutes.<\/li>\n
  • Sprinkle with the green parts of the spring onion and serve.<\/li>\n<\/ul>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” make_equal=”on” custom_padding_last_edited=”on|tablet” disabled_on=”off|off|on” _builder_version=”4.24.2″ _module_preset=”default” position_origin_a=”top_center” vertical_offset_tablet=”” vertical_offset_phone=”” vertical_offset_last_edited=”on|tablet” width_tablet=”99%” width_phone=”99%” width_last_edited=”on|phone” module_alignment=”center” custom_margin=”0px|30px||30px|false|true” custom_margin_tablet=”|0px||0px|false|true” custom_margin_phone=”0px||||false|true” custom_margin_last_edited=”on|tablet” custom_padding=”0px||0px|0px|false|false” custom_padding_tablet=”|||5px|false|false” custom_padding_phone=”|||5px|false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ admin_label=”Column” _builder_version=”4.23.4″ _module_preset=”default” custom_padding=”0px||||false|false” custom_css_main_element=”display:flex;||flex-direction:column;” global_colors_info=”{}” custom_css_main_element_last_edited=”on|desktop” custom_css_main_element_tablet=”justify-content:center;” custom_css_main_element_phone=”display:flex;||flex-direction:column;”][et_pb_tabs active_tab_background_color=”#7EB142″ inactive_tab_background_color=”#FFFFFF” active_tab_text_color=”#FFFFFF” active_tab_background_color_tablet=”#7EB142″ active_tab_background_color_phone=”#7EB142″ active_tab_background_color_last_edited=”on|phone” disabled_on=”off|off|off” admin_label=”Tabs” module_class=”tab-content-bullets grey-bullet” _builder_version=”4.25.0″ _module_preset=”default” tab_text_color=”#7EB142″ body_font=”Sarabun||||||||” body_text_align=”left” body_font_size=”16px” tab_font=”EB Garamond|600|||||||” tab_font_size=”24px” background_color=”#FFFFFF” tab_font_size_tablet=”22px” tab_font_size_phone=”20px” tab_font_size_last_edited=”on|tablet” background_last_edited=”on|tablet” custom_css_free_form=”.tab-content-bullets .et_pb_tab_content ul li {|| margin-left: 10px;|| margin-bottom: 15px;|| list-style: none !important;||}||||.tab-content-bullets .et_pb_tab_content ul li:before {|| \tcontent: %22%92f08c%22;|| font-family: %22Font Awesome 5 Free%22;|| display: inline-block;|| margin-right: 15px;|| margin-left: -25px;|| margin-bottom: 2px !important;|| vertical-align:middle;|| box-shadow: 0 3px 18px #7EB142;|| line-height: 1em;|| font-size: 10px;|| padding: 0 1px;||}||||.et_pb_tabs_controls {|| background-color: #7EB142;|| display: flex!important;||}||ul.et_pb_tabs_controls:after {|| border: none;||}||||.et_pb_tabs_controls li a {|| border: solid 2px #7EB142;|| box-shadow: 0px 3px 18px -9px #7eb142;||}||.et_pb_all_tabs {|| box-shadow: 0px 3px 18px -9px #7eb142;||}||.equal-tabs .et_pb_tabs_controls li {||||}” border_color_all=”RGBA(255,255,255,0)” global_colors_info=”{}” custom_css_main_element_last_edited=”on|phone”][et_pb_tab title=”Ingredients” _builder_version=”4.25.0″ _module_preset=”default” background_color=”RGBA(255,255,255,0)” background_enable_color=”on” background_last_edited=”on|tablet” custom_css_main_element=”list-style:none !important;” global_colors_info=”{}”]<\/p>\n

    1 tbsp. coconut oil
    3 large carrots, sliced
    2 peppers, sliced
    4 spring onions, sliced
    1 lb. (500g) 5% fat beef mince
    2 tsp. Cajun seasoning
    1 tbsp. tomato pur\u00e9e
    1 lb. (500g) cooked rice<\/p>\n

    [\/et_pb_tab][et_pb_tab title=”Method” content_tablet=”<\/p>\n

      \n
    • Cut the skin off the salmon fillets. Rinse and dry<\/li>\n
    • Mix the ingredients of the marinade and coast the pieces of salmon. Place in a casserole for marinating for about 1 hour.<\/li>\n
    • Cook the rice in lightly salted water, then spread on a large plate to cool.<\/li>\n
    • Drain the sweetcorn and add to the rice.<\/li>\n
    • Peel and cut the pineapple into small chunks and the cucumber into small cubes. Add to the salad bowl, season with a pinch of salt, lime juice and honey. Add coriander leaves (or mint) and mix well.<\/li>\n
    • Preheat the oven to 410F (210C). Bake the marinated salmon for 18 minutes, until cooked throughout.<\/li>\n
    • Serve salmon with the earlier prepared pineapple rice.<\/li>\n<\/ul>\n

      ” content_phone=”<\/p>\n

        \n
      • Cut the skin off the salmon fillets. Rinse and dry<\/li>\n
      • Mix the ingredients of the marinade and coast the pieces of salmon. Place in a casserole for marinating for about 1 hour.<\/li>\n
      • Cook the rice in lightly salted water, then spread on a large plate to cool.<\/li>\n
      • Drain the sweetcorn and add to the rice.<\/li>\n
      • Peel and cut the pineapple into small chunks and the cucumber into small cubes. Add to the salad bowl, season with a pinch of salt, lime juice and honey. Add coriander leaves (or mint) and mix well.<\/li>\n
      • Preheat the oven to 410F (210C). Bake the marinated salmon for 18 minutes, until cooked throughout.<\/li>\n
      • Serve salmon with the earlier prepared pineapple rice.<\/li>\n<\/ul>\n

        ” content_last_edited=”off|desktop” _builder_version=”4.25.0″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

        Instructions:<\/strong><\/p>\n

        <\/strong><\/p>\n

          \n
        • Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Saut\u00e9 for 10 minutes until the vegetables start to soften.<\/li>\n
        • Add in the minced beef, season with salt and pepper and cook for 10 minutes, until the meat is browned.<\/li>\n
        • Add the Cajun seasoning and tomato pur\u00e9e then stir well. Add in the cooked rice along with 4 tbsp. of water.<\/li>\n
        • Stir well to combine all of the ingredients and heat for about 3-4 minutes.<\/li>\n
        • Sprinkle with the green parts of the spring onion and serve.<\/li>\n<\/ul>\n

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          Cajun Beef and Veg Rice Gluten Free | Meal Prep | Dairy FreeServes 3 Prep Time10 Mins Cooking Time25 Mins503 kCal13g Fats55g Carbs40g ProteinIngredients1 tbsp. coconut oil3 large carrots, sliced2 peppers, sliced4 spring onions, sliced1 lb. (500g) 5% fat beef mince2 tsp. Cajun seasoning1 tbsp. tomato pur\u00e9e1 lb. (500g) cooked riceMethodInstructions: Heat the oil in […]<\/p>\n","protected":false},"author":1,"featured_media":241634,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"class_list":["post-241639","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=241639"}],"version-history":[{"count":4,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241639\/revisions"}],"predecessor-version":[{"id":241717,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/pages\/241639\/revisions\/241717"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=\/wp\/v2\/media\/241634"}],"wp:attachment":[{"href":"https:\/\/mindyourhealth.lockton-mena.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=241639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}