Cowboy Casserole

     


Instructions

Step 1: Preheat oven to 180°C.

Step 2: Heat a medium-sized saucepan, add the meat and stir until
browned. Add the onion and keep stirring until it softens.

Step 3: Mix in the baked beans, spices, sauce and tomato paste
and then sprinkle in the stock powder. Mix really well then add the
cooked macaroni.

Step 4: Pour the whole lot into an ovenproof casserole-type dish
and cover with the grated cheese. Heat in the oven till the cheese
is melted and turning brown.

Step 5: Serve with salad or veg and garlic bread.

Recipe Information

Portions: 4–6
Time to make: 30 minutes
Total cost of all ingredients: $12.53 / $2.10 per serve
High calcium
High fibre
High iron

Ingredients

500g lean beef mince
1/2 onion, chopped
2 cans baked beans
1/2 tablespoon Worcestershire sauce
1 teaspoon beef stock powder or a beef stock cube
1/2 teaspoon cumin
1/4 teaspoon chilli powder
Pinch oregano
1 heaped tablespoon tomato paste
1 cup macaroni, cooked and drained
1 cup grated cheese

Nutrition Information

per serve
Energy 1530 kJ (369 Cals)
Protein 31.0g
Fat 14.4g
- saturated 6.7g
Carbohydrates 9.4g
- sugars 28.4g
Dietary Fibre 8.7g
Sodium 1110mg
Calcium 180mg
Iron 3.8mg