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.
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
Serving suggestion
Serve casserole with a salad or vegetables and garlic bread.
HFG tip
You can see our simple how to make video here.
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Average Rating
- (5 / 5)
Photographer: Wendy Fenwick
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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