Cowboy casserole

One of our all-time favourite tasty casserole recipes, great for lunch or dinner. Low-calorie, high in fibre, iron and calcium. Super easy and ready in 20 minutes so perfect for the family or flatmates.

Serves: 6

Time to make: 20 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 cup macaroni pasta

500g lean beef mince

½ onion, chopped

2 x 420g cans baked beans (we used Wattie’s Lite)

½ tablespoon Worcestershire sauce

½ teaspoon ground cumin

¼ teaspoon chilli powder

pinch dried oregano

1 heaped tablespoon tomato paste

1 teaspoon salt-reduced beef stock powder

1 cup grated reduced-fat cheddar cheese

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Preheat oven to 180°C. Cook macaroni following packet directions.

2 Meanwhile, heat a medium-sized saucepan. Add meat and stir until browned. Add onion and keep stirring until softened.

3 Mix in baked beans, sauce, spices and tomato paste then sprinkle in stock powder. Mix well then add cooked macaroni.

4 Pour mixture into an ovenproof casserole-type dish and cover with grated cheese. Heat in oven for about until cheese is melted and bubbling.

Serving suggestion

Serve casserole with a salad or vegetables and garlic bread.

HFG tip

You can see our simple how to make video here.

Nutrition Info (per serve)

Calories 339 cal

Kilojoules 1420 kJ

Protein 32 g

Total fat 17 g

Saturated fat 6 g

Carbohydrates 25 g

Sugar 8 g

Dietary fibre 7 g

Sodium 650 mg

Calcium 260 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.