Moroccan mince bake
Reviewed by our expert panelServes: 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
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.
Photographer: Devin Hart
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
