Vegetables and minced meat casserole Recipe
Inexpensive dish ideal for the end of the month.
Ingredients
- 500g broccoli
- 300g carrots
- 300g zucchini
- 1 onion, chopped
- 3 tbs olive oil (2 + 1)
- 400 g ground beef
- 1 can whole peeled tomatoes
- ½ tsp sea salt
- ½ tsp pepper
Directions
- Cut the broccoli into flowerets and the stem into bite-size pieces; cut carrots and zucchini into cubes.
- Sauté onion in 2 tablespoons of olive oil, add chopped vegetables and cook for 10 minutes over low heat, stirring occasionally.
- In a separate pan sauté minced meat breaking it up well, and stir for 6-8 minutes until browned.
- Add the tinned tomatoes to the cooked vegetables, mash them coarsely, stir and combine.
- Transfer the meat into the pan with the vegetables, season with salt and pepper, mix thoroughly to combine all ingredients.
- Serve with cooked rice or something similar (couscous, mashed potatoes).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 397g | |
| Recipe makes 4 servings | |
| Calories 401 | |
| Calories from Fat 249 | 62% |
| Total Fat 27.86g | 35% |
| Saturated Fat 8.32g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 69mg | 23% |
| Sodium 495mg | 21% |
| Potassium 1016mg | 29% |
| Total Carbs 18.23g | 5% |
| Dietary Fiber 5.6g | 19% |
| Sugars 7.87g | 5% |
| Protein 21.67g | 35% |
