- 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 1Heat 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 2Add 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
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