One Pan Savoury Mince

May

One Pan Savoury Mince

filed under: All, FODMAPs & Food Intolerance, Recipes

Ok, so I have a confession, Im a lazy cook. I know right! A dietitian who loves food but is a lazy cook.

The thing is, I love food and I believe it should be tasty and satisfying, but it shouldn’t be difficult or time consuming to prepare. After all, we have to eat every day, several times a day. And I don’t know about you, but when I get home from work tired, I don’t want to spend hours creating a gourmet feast. I just want something that is easy, tasty and satisfying.

This one pot wonder is a staple in our house, probably because everyone loves it, it’s balanced, it’s on the table in about 30 minutes and washing up is minimal. What not to love about that?

One Pan Savoury Mince Bake (low FODMAP edition)

Ingredients:

1 tbsp garlic infused olive oil
2 carrots (diced)
1 zucchini (diced)
20cm celery (diced)
1/2 cup eggplant (diced)
500g beef mince
Salt & pepper
2-3 Tbsp Worcestershire sauce
500ml Passatta
2 tbsp Italian herbs
1 cup Massel stock
2 cups cooked rice
2 cups grated cheese

Method:

Heat garlic infused oil in a heavy based pan (oven safe if you have one) over a moderate heat. Add veggies and cook stirring until beginning to lightly brown. Add mince and continue to cook stirring until mince is almost cooked through. Season with salt and pepper.
Stir in passata, stock, worcestershire sauce, italian herbs and cooked rice. Cover and cook for about 10 minutes until lightly simmering.
Transfer mix to an oven safe pan if necessary. Cover with grated cheese and place under the grill until cheese is melted and golden.

Serve: 4
Hands on time: 20 minutes
Cook time: 10 minutes
Suitable for freezing: yes

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