Menu
Lifestyle

Try these not-so-naughty “superfood” nachos

Turkey meat contains tryptophan, an important amino acid.
Turkey meat contains tryptophan, an important amino acid.

THERE are 10 foods generally considered to be “superfoods”. The definition of a superfood is one that is considered to have superior nutrients; a food that if included in your regular diet may be considered to improve your general health.

The top foods are berries, broccoli, citrus, garlic, nuts, oats, salmon, spinach, tomato and … turkey. Yes, turkey, the bird beloved by Americans, and the dish most often served as the centrepiece of their Thanksgiving celebrations.

A skinless serve of turkey provides us with more than half our daily protein requirements, with less than half the fat and 30% fewer calories than other meats. It can easily be substituted for most other meats in recipes.

Now, nachos are not the healthiest thing we can eat, but if you use turkey, low-fat cheese and light sour cream, you can reduce the calories and fat substantially. Sprinkle with some chopped tomatoes and bingo. Superfoods everywhere.

Turkey nachos

INGREDIENTS:

1 tbs olive oil

500g turkey mince

1 brown onion, peeled and finely chopped

1 garlic clove, crushed

2 tsp ground coriander seed

1 tsp ground cumin seed

1/4 tsp chilli powder (optional)

400g can diced Italian tomatoes

400g can kidney beans, drained

1/2 cup chicken stock

200g corn or tortilla chips

2 cups grated fat-reduced cheddar

2 jalapeno chillies, seeds removed, sliced

1 ripe avocado

squeeze of lemon juice

250g fat-reduced sour cream

1/4 cup sliced black olives

1 ripe tomato, diced.

METHOD: Preheat oven to 200°C. Heat oil in a frypan over medium-high heat and brown mince in two batches. Remove from pan and add onion and garlic. Reduce heat and cook until onion becomes transparent.

Add spices and cook for another minute. Stir in tomatoes with juice, beans and stock and return mince to the pan. Cook, uncovered, over medium heat for 10-15 minutes or until meat is cooked through and the liquid has reduced.

Spoon meat mixture into a 12-cup ovenproof dish. Top with corn or tortilla chips and grated cheese.

Bake at 200°C until cheese has melted and chips are golden brown, about 10 minutes.

Meanwhile mash avocado flesh and lemon juice together with a fork.

Remove nachos from oven and sprinkle with olives, diced tomato and chillies.

Serve immediately with avocado and sour cream on the side. Serves 4.

Email Maggie at maggies.column@bigpond.com

Topics:  easy eating maggie cooper superfoods weekend cook weekend magazine



Environment groups walk away from NSW forestry negotiations

LOGGING LOGGERHEAD: Peace between environment groups and the NSW Government is threatened.

Agreements between government and environmentalists threatened

Regions declared big winners in SCU funding deal

ALL SMILES: Professor Shoemaker is thrilled by the deal struck with the Federal Government.

Funding deal puts Allied Health campus in Coffs back on track

Swimmer missing at Valla while others rescued along Coast

An IRB is searching the waters at Valla Beach for a missing swimmer.

Search for missing man caught in Valla rip will start again at 6am.

Local Partners

Cost of having children soaring sky high

PARENTS-TO-BE have been warned that it’s now more expensive than ever to bring a child into the world, and competition among parents is driving up the price.

These are the sex capitals of Australia

Sex is in demand.

Data reveals surprise Australian suburbs where people want sex the most

Aussie couple road tests hotels by having sex in them

Justin and Jess have revealed their steamy hotel experiences.

They won a comp to share stories of getting lucky in hotel rooms

‘I have slept with 100 people’

The documentary is one person’s quest to track down their 100 past sexual encounters

Documentary counts down one person’s full list of sexual encounters

Pregnant Erin Molan hospitalised

Erin Molan has been announced as the new host of the Footy Show. Picture: Jonathan Ng

She collapsed, hitting her head on the ground

Botched jump led to years of hell

Hilary Judith nearly died in a skydiving accident. But that was only the start of the trauma.

Her body was reliving the accident, over and over again