African Beef Mince Bake

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African Beef Mince Bake
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
650
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie650 kcal(31 %)
Protein44.97 g(46 %)
Fat33.85 g(29 %)
Carbohydrates42.01 g(28 %)
Sugar added0 g(0 %)
Roughage6.16 g(21 %)
Vitamin A112.83 mg(14,104 %)
Vitamin D1.36 μg(7 %)
Vitamin E8.28 mg(69 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.64 mg(58 %)
Niacin17.64 mg(147 %)
Vitamin B₆1.12 mg(80 %)
Folate76.03 μg(25 %)
Pantothenic acid1.44 mg(24 %)
Biotin16.95 μg(38 %)
Vitamin B₁₂2.53 μg(84 %)
Vitamin C17.94 mg(19 %)
Potassium1,095.53 mg(27 %)
Calcium208.96 mg(21 %)
Magnesium121.31 mg(40 %)
Iron5.59 mg(37 %)
Iodine32.68 μg(16 %)
Zinc7.37 mg(92 %)
Saturated fatty acids8.38 g
Cholesterol172.67 mg
Author of this recipe:

Ingredients

for
6
Ingredients
1
1 cup
6 ½ cups
Beef (roughly chopped or minced)
1
onion (skinned and chopped)
1 clove
garlic (chopped)
cup
Golden raisins
1 cup
whole, shelled almonds
1 tablespoon
Apricot Jam
2 tablespoons
cup
1 tablespoon
1 tablespoon
freshly ground peppers
2 tablespoons
2
2
½
1
How healthy are the main ingredients?
Beefoniongarlicraisinsalmondsalt

Preparation steps

1.
Soak the bread roll in half of the milk, then squeeze out and add to the meat.
2.
Heat the oil in a frying pan and sweat the onion and garlic until soft. Add the meat and fry slowly for about 10 minutes, stirring to brown on all sides.
3.
Stir in the curry powder, then add the sultanas, almonds, apricot jam, chutney, lemon juice and cardamom, and mix well.
4.
Remove from the heat and season to taste with salt and pepper. Transfer the mixture to a baking dish (or 4-6 smaller dishes).
5.
Peel and slice the mango. Peel the banana and slice thickly at an angle. Lay both on top of the meat mixture in the dish.
6.
Beat the eggs with the remaining milk and pour over the meat. Add the bay leaves and bake in an oven preheated to 180°C (160° fan) | 350F | gas 4 for 25-30 minutes, until golden brown.