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Ingredients
for
6
Namibian Spicy Beef Casserole
1 hr
Time:
570
calories
Calories:
Health Score:
70 / 100
Ingredientsfor
- 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
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.
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 %) |