Moroccan mince bake
Serves: 4
Time to make: 40 mins
Hands-on time: 15 mins
Total cost: $24.40 / $6.10 per serve
(at time of publication)
Ingredients
- 2 carrots, sliced
- 1 red onion, quartered
- 1 red or green capsicum, diced
- 400g lean beef mince
- 2 teaspoons Moroccan seasoning
- 170g (1 cup) Israeli couscous
- 1 tablespoon oil
- 200g (3 cups sliced) mushrooms, sliced
- 100g spinach
- 400g can light evaporated milk
- 3 tablespoon freshly shaven parmesan cheese
- 2 tablespoons fresh chopped herbs
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Instructions
1 Preheat oven to 180.C. Lightly grease a large ovenproof dish. Add carrots, onion and capsicum and cook for 15 minutes.
2 Meanwhile brown mince. Add seasoning. Prepare couscous following packet directions using just 1 tablespoon oil.
3 Add couscous and mince to dish with remaining vegetables and milk. Toss lightly.
4 Sprinkle with parmesan and bake for 20 minutes.
Variations
Make it vegetarian: Use Quorn mince instead of lean beef
Make it gluten free: Use quinoa or rice instead of couscous, and check seasoning is gluten free.
HFG tip
- This recipe is best made in a large, shallow ovenproof dish to ensure even cooking.
- It can be prepared in advance, chilled and cooked later. Allow the dish to reach room temperature before baking.
Nutrition Info (per serve)
-
Calories 452cal
-
Kilojoules 1890kJ
-
Protein 41g
-
Total fat 13g
-
–Saturated fat 5g
-
Carbohydrates 45g
-
–Sugars 17g
-
Dietary fibre 6g
-
Sodium 280mg
-
Calcium 400mg
-
Iron 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.
