CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Veggie and mince ‘lasagne’

Serves 4

Ready in 1 hour 45 minutes

Carb key: less than 30 g carbs per portion

Veggies are layered instead of pasta, making a tasty and equally filling meal. The buttermilk topping is a great way to reduce the cheese – do try it.

Ingredients

2 tbsp (30 ml) olive or canola oil

500 g lean beef or ostrich mince

1 large onion, chopped

2 celery stalks, finely chopped

2 baby marrows, coarsely grated

1 tsp (5 ml) paprika

2 tsp (10 ml) ground coriander

2 tsp (10 ml) dried origanum

2 x 410 g tins chopped tomatoes

1 tsp (5 ml) Worcestershire sauce

6 tbsp (90 ml) chopped fresh parsley

lemon juice and black pepper to taste

1 medium brinjal, thinly sliced lengthwise

3-4 spinach leaves

300 ml buttermilk

100 ml grated cheddar cheese

Method

  1. Heat 2 tsp (10 ml) of the oil in a large saucepan and fry mince until brown. Spoon out the mince.
  2. Add another 1 tsp (5 ml) oil and fry onion until soft. Add celery and baby marrows and fry for a few minutes. Add paprika, coriander, origanum, tomatoes and Worcestershire sauce.
  3. Stir in the mince. Simmer with a lid for 30 minutes. Add 4 tbsp (60 ml) of the parsley and season with lemon juice and pepper.
  4. Meanwhile, preheat the oven to 180 ˚C. Place brinjal on a baking tray and brush on both sides with remaining oil. Roast for 15 minutes until golden and cooked.
  5. Spoon half of the mince into a deep oven dish. Cover with spinach. Spoon remaining mince on top and cover with a layer of brinjal.
  6. Mix buttermilk, remaining herbs and cheese and spread over the brinjal.
  7. Bake for 20 minutes or until brown and cooked.

Serve with a tomato salad with fresh herbs or lightly cooked green veggies.

Tips

  1. Use the veggie and tomatoe bake, instead of the mince, to make a vegetarian lasagne.
  2. To make sure that the buttermilk topping covers the dish completely, rather use a deeper than wider oven dish.

Nutritional information

Energy 1 614 kJ

Protein 38,3 g

Fat 16,7 g

Carbohydrates 16,1 g

Salt 1,2 g

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