Beef & Brown Rice Balls GF DF Low


  • 500g minced beef
  • 2 cups pre-cooked brown rice (start with ¾ cup dry brown rice)
  • (or 2 x pre-cooked brown rice cups: Uncle Ben’s, Select, Sun Rice Organic brown rice)
  • 8-10 cm leekE
  • ½ choko
  • 1 Tbslp fresh parsley
  • Salt


  • Preheat oven to 2000C.
  • If cooking rice. Add the dry rice to about 4 cups of boiling water. Boil about 20 minutes or until the rice is soft to taste. Drain the rice and add it to a large mixing bowl.
  • If using pre-cooked rice, add it straight to the mixing bowl without re-heating
  • Meanwhile put the raw mince in to the mixing bowl
  • Chop the parsley, leek and peeled choko into very small pieces before adding to the mixing bowl
  • Add salt to taste
  • With a clean hand mix all the ingredients together
  • Shape mixture into roughly 16 x 3 cm round balls
  • Line an oven tray with baking paper and place the meat balls on the paper
  • Cook in the oven for approximately 15 minutes
  • Remove from the oven and serve or store for later use.

Can serve with noodles, vermicelli, vegetables, salad, wraps, sandwiches or eat as small

Disclaimer: Please note that the food chemical elimination diet is a testing tool to find which food chemical substances your body is sensitive to. It is not intended to be a life-long diet. This procedure should be done with the supervision of your dietitian. Once the elimination investigations are complete you need to add foods back to the diet, from the food chemical groups you have been avoiding, to find your tolerance levels to the substances to which you are sensitive.

The following recipes fall into 4 main categories and will help you through this diet investigation and or the initial re-introduction of moderate chemicals.

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