Vegetables and minced meat casserole Recipe

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1 vote | 1370 views

Inexpensive dish ideal for the end of the month.

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Cook time:
Servings: 4 servings
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Ingredients

Cost per serving $1.73 view details

Directions

  1. Cut the broccoli into flowerets and the stem into bite-size pieces; cut carrots and zucchini into cubes.
  2. Sauté onion in 2 tablespoons of olive oil, add chopped vegetables and cook for 10 minutes over low heat, stirring occasionally.
  3. In a separate pan sauté minced meat breaking it up well, and stir for 6-8 minutes until browned.
  4. Add the tinned tomatoes to the cooked vegetables, mash them coarsely, stir and combine.
  5. Transfer the meat into the pan with the vegetables, season with salt and pepper, mix thoroughly to combine all ingredients.
  6. Serve with cooked rice or something similar (couscous, mashed potatoes).

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Nutrition Facts

Amount Per Serving %DV
Serving Size 397g
Recipe makes 4 servings
Calories 401  
Calories from Fat 249 62%
Total Fat 27.86g 35%
Saturated Fat 8.32g 33%
Trans Fat 0.0g  
Cholesterol 69mg 23%
Sodium 495mg 21%
Potassium 1016mg 29%
Total Carbs 18.23g 5%
Dietary Fiber 5.6g 19%
Sugars 7.87g 5%
Protein 21.67g 35%
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