Namibian Spicy Beef Casserole
(2 votes)
(2 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
570
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 4.9 μg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 8.5 μg | (283 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,005 mg | (25 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 9.5 mg | (119 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 171 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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