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.
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 339cal
-
Kilojoules 1420kJ
-
Protein 32g
-
Total fat 17g
-
–Saturated fat 6g
-
Carbohydrates 25g
-
–Sugars 8g
-
Dietary fibre 7g
-
Sodium 650mg
-
Calcium 260mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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