1 onion, finely chopped
2 cloves garlic
400g minced beef
2 carrots, finely diced
1 stick celery, finely diced
1/2 cup chopped parsley or mixed fresh herbs
2 Tbs tomato paste
1 1/2 cup beef stock
1 Tbs Worcestershire sauce
1 tsp dried basil
1 cup grated zucchini
2 tsp cornflour
400g sweet potato
1 Tbs milk
black pepper
Heat oil, add onion and garlic and cook till soft. Add beef and cook till browned, add vegetables, sauces and stock. Simmer 20 mins or until vegetables are tender. Mix cornflour with a little water and add, stir until thickened. Boil sweet potato till tender then mash with the milk and season with pepper. Spoon meat mixture into four ovenproof dishes and top with sweet potato. Bake at 180 for 20 to 30 minutes serve with broccoli
Serves 4
adapted from CSRIO 1 unit protein, 1 unit bread, 4 units vegetables, 1 unit fat
2 Tbs tomato paste
1 1/2 cup beef stock
1 Tbs Worcestershire sauce
1 tsp dried basil
1 cup grated zucchini
2 tsp cornflour
400g sweet potato
1 Tbs milk
black pepper
Heat oil, add onion and garlic and cook till soft. Add beef and cook till browned, add vegetables, sauces and stock. Simmer 20 mins or until vegetables are tender. Mix cornflour with a little water and add, stir until thickened. Boil sweet potato till tender then mash with the milk and season with pepper. Spoon meat mixture into four ovenproof dishes and top with sweet potato. Bake at 180 for 20 to 30 minutes serve with broccoli
Serves 4
adapted from CSRIO 1 unit protein, 1 unit bread, 4 units vegetables, 1 unit fat
