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 )

Total cost: $ 13.80 / $ 2.30 per serve

(at time of publication)

Ingredients

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

Instructions

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.

Nutrition Info (per serve)

Kilojoules 1420kJ

Calories 339cal

Protein 32g

Total fat 17g

–Saturated fat 6g

Carbohydrates 25g

–Sugars 8g

Dietary fibre 7g

Sodium 650mg

Calcium 260mg

Iron 4.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.