Beef Rissoles with Broccoli Rice

Serves 1

Ingredients:

• 100g lean beef or kangaroo mince
• 1 tbsp of tamari sauce
• 140g Broccoli
• 40g Onion
• 1 small red chili, finely chopped
• 2 tbsp finely chopped fresh parsley
• 2 tbsp finely chopped fresh coriander
• ¼ lemon
• Salt and pepper to taste

 

Method:

1. Preheat oven to 180^oC
2. Season meat both sides with salt and pepper
3. Place on baking paper, and bake for about 12 – 15 minutes
4. Turn after 6-7 minutes and drizzle with a 1 tsp of tamari sauce
5. Meanwhile, place broccoli in a food processor until pieces are about the same size as rice grains
6. Finely chop chili, onion, parsley and coriander
7. Place onion and chili in a pan on low heat and dry fry for about 2 minutes.  Add 1 tbsp of water and remaining tamari and continue cooking for another 2 minutes.
8. Add broccoli and cook for a further 5 minutes.
9. Remove from heat and stir through parsley and coriander. Squeeze over ¼ lemon and season to taste with salt and pepper.