Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Veggie and mince ‘lasagne’
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.
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
- Heat 2 tsp (10 ml) of the oil in a large saucepan and fry mince until brown. Spoon out the mince.
- 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.
- 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.
- 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.
- 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.
- Mix buttermilk, remaining herbs and cheese and spread over the brinjal.
- Bake for 20 minutes or until brown and cooked.
Serve with a tomato salad with fresh herbs or lightly cooked green veggies.
- Use the veggie and tomatoe bake, instead of the mince, to make a vegetarian lasagne.
- To make sure that the buttermilk topping covers the dish completely, rather use a deeper than wider oven dish.
Energy 1 614 kJ
Protein 38,3 g
Fat 16,7 g
Carbohydrates 16,1 g
Salt 1,2 g