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Рецепт Instant supper

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1 голос | 1532 визита

Make two, save one
Also good to fill muffin tins for student's lunch boxes

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Порций: 8
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Ингредиенты

Cost per serving $0.35 view details
  • 1 can corned beef, cubed and excessive fat reserved
  • 2 cans sweetcorn
  • 1 onion, chopped
  • 1clove garlic or a pinch of garlick powder
  • Pinch of fine cumin powder
  • 1/2 capsicum, chopped
  • Handful frozen peas
  • Potato mash made with 3 -4 medium potatoes, + 1/2 tsp baking powder, milk and butter
  • 4 eggs, whisked
  • 1-1/2 tsp baking powder, extra
  • 1 tbsp fresh chopped parsley or 1tsp dried
  • 1cup flour
  • 2tsp baking powder
  • Grated cheese
  • Tomato and onion salsa, to serve
  • Freshly baked bread rolls

Инструкции

  1. Preheat oven 350*F/180*C
  2. Remove the fat from the corned meat, add to a skillet
  3. Fry the onion , add the garlick and cumin, stirfry until fragrant
  4. Add the capsicum/green pepper, stir a little
  5. Add the cubed meat, peas and sweetcorn,heat through
  6. Whisk the eggs, add the meat mixture, flour and baking powder and pour into two greased ovenproof dishes
  7. At this point one can be frozen for up to 3 months, or, if baked, for up to one month
  8. Alternatively, the mixture can be poured into muffin pans for individual servings(e.g. Lunch box)
  9. Bake for aout 20 inutes until almost firm, remove from oven
  10. Sprinkle a little grated cheese and return to the oven for another 5 minutes
  11. A little goes a long way! Enjoy!

Nutrition Facts

Amount Per Serving %DV
Serving Size 151g
Recipe makes 8 servings
Calories 268  
Calories from Fat 103 38%
Total Fat 11.53g 14%
Saturated Fat 4.72g 19%
Trans Fat 0.0g  
Cholesterol 142mg 47%
Sodium 1171mg 49%
Potassium 215mg 6%
Total Carbs 18.57g 5%
Dietary Fiber 2.3g 8%
Sugars 2.72g 2%
Protein 21.58g 35%
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