Wiki Recipes
  • Home
  • Recipes
    • Meal Type
      • Appetizers
      • Breakfast
      • Lunch
      • Dessert
      • Dinner
    • Drinks
  • Top list
    • Appliances
    • Home & Kitchen
  • About
  • Contact
  • Disclaimer
  • Home
  • Recipes
    • Meal Type
      • Appetizers
      • Breakfast
      • Lunch
      • Dessert
      • Dinner
    • Drinks
  • Top list
    • Appliances
    • Home & Kitchen
  • About
  • Contact
  • Disclaimer
No Result
View All Result
Wiki Recipes
No Result
View All Result

Savoury mince

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Savoury mince
Savoury mince
  • 0:05 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

Tasty, versatile and easy to clean up afterwards, this meal with mince is perfect for the weeknights.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium brown onion, chopped
  • 2 garlic cloves, crushed
  • 600g beef mince
  • 1 tablespoon plain flour
  • 1 cup Massel beef stock
  • 1 tablespoon worcestershire sauce
  • 1/2 cup frozen peas
  • Toasted rye bread, to serve

Method

  • Step 1
    Heat oil in a frying pan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.
  • Step 2
    Add flour. Cook, stirring, for 1 minute. Stir in stock. Season with pepper. Bring to the boil. Reduce heat to medium-low. Simmer, stirring occasionally, for 10 minutes or until sauce thickens slightly. Stir in worcestershire sauce and peas. Cook for 3 minutes or until peas are tender. Serve with toast.
  • High protein
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1464 kj

    Energy

  • 21g

    Fat Total

  • 8g

    Saturated Fat

  • 2g

    Fibre

  • 33g

    Protein

  • 114mg

    Cholesterol

  • 385.26mg

    Sodium

  • 3g

    Carbs (sugar)

  • 6g

    Carbs (total)

All nutrition values are per serve

Notes

Variation: You could use lamb, pork or chicken mince.

To freeze: Spoon into airtight containers. Freeze for up to 3 months. Thaw in fridge overnight.

  • Author: Kim Coverdale
  • Image credit: Cath Muscat
  • Publication: Super Food Ideas

0
Previous Post

Peppered beef, almond and broccolini stir-fry

Next Post

Roast turkey with peach, pistachio and orange stuffing and gravy

wiki

wiki

Next Post
Roast turkey with peach, pistachio and orange stuffing and gravy

Roast turkey with peach, pistachio and orange stuffing and gravy

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Navigate

  • Home
  • Recipe
  • About
  • Archives
  • Contact

Browse by Category

  • Appetizers
  • Beer Cocktails
  • Breakfast
  • Brunch
  • Cider
  • Cocktails
  • Coffee Drinks
  • Dessert
  • Dinner
  • Eggnog
  • Hot Chocolate
  • Juice
  • Lemonade
  • Liqueurs
  • Lower gi
  • Lunch
  • Meal Type
  • Mocktails
  • Mulled Wine
  • Punch
  • Ranges, Ovens & Cooktops
  • Refrigerators, Freezers & Ice Makers
  • Sangria
  • Shakes and Floats
  • Shots
  • Side Recipes
  • Slushies
  • Smoothies
  • Snacks
  • Tea Drinks
  • Vegan
  • Vegetarian

Browse by Ingredients

autumn Bacon Beans beef chicken Chinese Chocolate Egg Fish fried Fruits Grains Grill Indian Italian Kale Lamb meat Mexican Mushrooms Pot potato Potatoes prawns Rice salad Salmon Salty Sauces Shrimp Snacks Soup Southern spring Steaming summer Thai Tofu tomatoes Tuna Turkey Vegan Vegetabl Vegetarian winter

© 2021 Wiki Recipes -We are sharing food recipes for free.

No Result
View All Result
  • Home
    • Home – Layout 1
    • Home – Layout 2
    • Home – Layout 3
    • Home – Layout 4
    • Home – Layout 5
  • recipe
  • Street Food
  • Drink
  • Restaurant
  • Travel
  • About
  • Contact

© 2021 Wiki Recipes -We are sharing food recipes for free.