Cowboy casserole
This is a simple main meal that cooks quickly and can help develop budding culinary talent in your kids.
Instructions
Preheat oven to 180°C.
Heat a medium-sized saucepan, add the meat and stir until browned. Add the onion and keep stirring until it softens.
Mix in the baked beans, spices, sauce and tomato paste and then sprinkle in the stock powder. Mix really well then add the cooked macaroni.
Pour the whole lot into an ovenproof casserole-type dish and cover with the grated cheese. Heat in the oven till the cheese is melted and turning brown.
Serve with salad or veg and garlic bread.
- Recipe by:
- Sophie Gray
- Styling:
- Sally Travis
- Photography:
- Joanna Wickham
First published April 2006
Recipe Information
Portions: 4–6
Time to make: 30 minutes
Total cost of all ingredients: $12.53 / $2.10 per serve
- High calcium
- High fibre
- High iron
Ingredients
- 500g lean beef mince
- 1/2 onion, chopped
- 2 cans baked beans
- 1/2 tablespoon Worcestershire sauce
- 1 teaspoon beef stock powder or a beef stock cube
- 1/2 teaspoon cumin
- 1/4 teaspoon chilli powder
- pinch oregano
- 1 heaped tablespoon tomato paste
- 1 cup macaroni, cooked and drained
- 1 cup grated cheese
Nutrition Information
| per serve | |
|---|---|
| Energy |
1530
kJ
(369 Cals) |
| Protein | 31.0g |
| Fat - saturated |
14.4g
6.7g |
| Carbohydrates - sugars |
28.4g
9.4g |
| Dietary Fibre | 8.7g |
| Sodium | 1110mg |
| Calcium | 180mg |
| Iron | 3.8mg |
| * NS: Not specified | |
