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Kate’s savoury mince (with hidden vegetables)
This low cost mince recipe is packed full of vege - super healthy and delicious, a great quick and easy lunch or dinner for family and friends!
Serves: 4
Time to make: 40 mins
Ingredients
- 1 medium carrot, roughly chopped
- 1 medium onion, roughly chopped
- 1 medium courgette, roughly chopped
- ¾ cup roughly chopped mixed vegetables (the more variety the better, eg. broccoli, mushroom, cauliflower, silver beet, celery, cabbage, even a little pumpkin or kumara)
- 500g lean minced beef
- spray oil
- 2 cloves garlic
- ½ teaspoon salt-reduced beef stock powder
- ½ cup red wine (optional)
- 1 jar tomato pasta sauce or 400g can diced tomatoes
- 1 tablespoon tomato paste
- ½-1 teaspoon dried oregano
- ½-1 teaspoon dried basil or 2 sprigs fresh basil
- 1 bay leaf
- fresh parsley if you have it
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Instructions
1 Blend all vegetables in a food processor or with a blender until puréed.
2 Brown meat in a spray of oil in a large saucepan over a medium-high heat. Drain mince well, then return to pan and add puréed uncooked vegetables.
3 Add the remaining ingredients and bring to the boil. Reduce heat, cover and simmer for at least 30 minutes (60 minutes is ideal to allow flavours to develop), stirring regularly.
4 Serve with rice or use in lasagne, over corn chips or in place of bolognese sauce over pasta.
Variations
Make it gluten free: Use gluten-free stock powder.
Nutrition Info (per serve)
-
Calories 282cal
-
Kilojoules 1180kJ
-
Protein 31g
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Total fat 11g
-
–Saturated fat 4g
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Carbohydrates 10g
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–Sugars 7g
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Dietary fibre 3g
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Sodium 150mg
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Calcium 70mg
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Iron 6mg
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.
