Spicy African Ground Beef Casserole
(0 votes)
(0 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
657
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 657 cal. | (31 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 39 g | (34 %) | ||
| 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 | 6.4 mg | (53 %) | ||
| Vitamin K | 4.9 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,137 mg | (28 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 9.7 mg | (121 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 176 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 Ground beef
- 1 chopped onion
- 1 chopped garlic clove
- 100 grams golden raisin
- 100 grams sliced 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.
Preheat oven to 180°C (approximately 350°F).
2.
Soak roll in half of the milk. Squeeze to remove excess liquid and add to a bowl with ground beef.
3.
Heat oil in a pan and sauté onion and garlic. Add ground beef mixture and fry, breaking up meat with a spoon, until crumbly, 10 minutes. Stir in curry powder, raisins, almonds, apricot jam, chutney, lemon juice and cardamom. Remove from heat and season with salt and pepper. Spoon mixture into a baking dish. Peel mango and cut into wedges. Peel banana and cut diagonally into thick slices. Lay mango and banana slices on top of the meat mixture.
4.
Mix eggs with the remaining milk and pour over the casserole. Top with bay leaves and bake until golden-brown, 25-30 minutes.
