Namibian Spicy Beef Casserole

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(2 votes)
Namibian Spicy Beef Casserole
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Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
570
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie570 cal.(27 %)
Protein42 g(43 %)
Fat30 g(26 %)
Carbohydrates32 g(21 %)
Sugar added1 g(4 %)
Roughage4.4 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E6.5 mg(54 %)
Vitamin K4.9 μg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.5 mg(36 %)
Folate52 μg(17 %)
Pantothenic acid1.7 mg(28 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂8.5 μg(283 %)
Vitamin C20 mg(21 %)
Potassium1,005 mg(25 %)
Calcium108 mg(11 %)
Magnesium101 mg(34 %)
Iron5.4 mg(36 %)
Iodine9 μg(5 %)
Zinc9.5 mg(119 %)
Saturated fatty acids9.1 g
Uric acid223 mg
Cholesterol171 mg
Complete sugar26 g

Ingredients

for
6
Ingredients
1 White roll
250 milliliters milk
1 kilogram Beef (coarsely chopped)
1 onion (peeled and chopped)
1 garlic clove (chopped)
100 grams golden raisin
100 grams almonds
1 Tbsp Apricot jam
2 Tbsps Mango chutney
25 milliliters lemon juice
1 Tbsp Curry powder
1 Tbsp Cardamom
salt
freshly ground peppers
2 Tbsps olive oil
2 eggs
2 bay leaves
½ Mango
1 Banana
How healthy are the main ingredients?
Beefalmondolive oiloniongarlic clovesalt

Preparation steps

1.

Soak bread in half of milk, squeeze and add to chopped beef.

2.

Heat oil in a pan and saute onion with garlic. Add beef mixture and cook, stirring, for about 10 minutes or until crumbly. Add curry powder, raisins, almonds, apricot jam, chutney, lemon juice and cardamom. Remove from heat and season with salt and pepper. Put  mixture in a baking dish (or 4-6 ramekins). Peel mango, pit and cut into wedges. Peel banana and cut diagonally into thick slices. Layer both fruit on casserole and lightly press in.

3.

Mix eggs with remaining milk and pour over meat, add bay leaves and bake in preheated oven  at 180°C (approximately 350°F) for about 25-30 minutes or until golden brown. Remove bay leaves and serve.