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

Try these not-so-naughty “superfood” nachos

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


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