Ground Meat Casserole with Parsnips
Healthy, because
Even smarter
Nutritional values
In the past, parsnips were one of the most important staple foods because the pectin (dietary fibre) they contain keeps them full for a long time. Essential oils not only make up the taste, but also ensure that this vegetable is easily digestible and calms the stomach. In addition, they have an antibacterial effect, i.e. they can render bacteria ineffective. Because of the minced beef, the recipe is a good source of protein, about 19-22 percent of high-quality protein is contained per 100 grams.
Carrots are ideal with parsnips. You can therefore layer parsnips and carrots alternately over the minced meat. If you like dips and sauces, you can serve a sheep's cheese dip with it.
(Percentage of daily recommendation)
| Calorie | 608 cal. | (29 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 31.2 μg | (52 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,403 mg | (35 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 14.6 g | |||
| Uric acid | 269 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 Tomatoes
- ½ stalk Leeks
- 1 onion
- 1 garlic clove
- 3 Tbsps olive oil
- 700 grams mixed Ground meat
- 1 Tbsp freshly chopped Fresh herbs (thyme and rosemary)
- 1 Tbsp Tomato paste
- 250 milliliters Beef broth
- salt
- freshly ground peppers
- 400 grams Parsnips
- olive oil (for the mold)
- freshly grated Nutmeg
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Rinse and core the tomatoes and dice. Clean the leek, cut in half lengthwise, rinse well and cut into thin slices. Peel the onion and garlic and cut into very small cubes. Heat 2 tablespoons of oil in a skillet and saute the onion and garlic until translucent. Add the meat to the pan and saute until crumbly. Add the diced tomatoes, leeks, herbs and tomato paste, saute 2 minutes. Deglaze with the broth and season with salt and pepper.
Rinse and peel the parsnips and cut into 1/2 cm (approximately 1/4-inch) thin slices. Grease a baking dish and spread the meat mixture into the pan. Spread the parsnips over the meat. Season with a bit of salt and nutmeg and drizzle the remaining olive oil over the top. Bake until the vegetables are tender, 35-40 minutes. If the vegetables are over browning, cover with aluminum foil. Serve the casserole from the baking dish.
