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.
Reviewed by our expert panel 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.
Photographer: Wendy Fenwick
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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