Mince and rice casserole

Yields1 Serving
 5 ml oil, olive or canola
 1 large onion, peeled and chopped
 400 g extra-lean topside, game or ostrich mince
 1 tin mushrooms, stems and pieces, drained (285 g) or 1 tin must fresh mushrooms (250 g
 2 cups lower GI rice – use ¾ c uncooked rice to make 2 cups cooked rice
 30 ml chutney
 1 tin concentrated soup, minestrone (410 g) or ½ packet minestrone soup powder (15 g) mixed with 125 ml boiling water (½ c)
 750 ml mixed vegetables, fresh or frozen
 30 g lower fat cheese, grated
1

Preheat the oven to 200 °C

2

Heat the oil in a frying pan and fry the onion until transparent. Add the mince and fry until browned. Add the mushrooms and stir-fry until cooked.

3

Lightly grease a large ovenproof dish with non-stick cooking spray and spoon the mince mixture evenly into the bottom.

4

Layer the cooked rice over the mince mixture.

5

Mix the chutney with the soup and pour evenly over the layers.

6

Place the dish in the oven and bake, covered, for 20 minutes.

7

Mix the cheese in with the soup base, cover, for cooking them in boiling water until tender.

8

Meanwhile, prepare the mixed vegetables by cooking them in boiling water until tender.

9

After the dish has baked for 20 minutes, spread the vegetables evenly on top of the rice and top with the cheese. Bake uncovered for another five minutes or until the cheese is melted.

10

Serve with a large tossed salad or a cooked vegetable.

Ingredients

 5 ml oil, olive or canola
 1 large onion, peeled and chopped
 400 g extra-lean topside, game or ostrich mince
 1 tin mushrooms, stems and pieces, drained (285 g) or 1 tin must fresh mushrooms (250 g
 2 cups lower GI rice – use ¾ c uncooked rice to make 2 cups cooked rice
 30 ml chutney
 1 tin concentrated soup, minestrone (410 g) or ½ packet minestrone soup powder (15 g) mixed with 125 ml boiling water (½ c)
 750 ml mixed vegetables, fresh or frozen
 30 g lower fat cheese, grated

Directions

1

Preheat the oven to 200 °C

2

Heat the oil in a frying pan and fry the onion until transparent. Add the mince and fry until browned. Add the mushrooms and stir-fry until cooked.

3

Lightly grease a large ovenproof dish with non-stick cooking spray and spoon the mince mixture evenly into the bottom.

4

Layer the cooked rice over the mince mixture.

5

Mix the chutney with the soup and pour evenly over the layers.

6

Place the dish in the oven and bake, covered, for 20 minutes.

7

Mix the cheese in with the soup base, cover, for cooking them in boiling water until tender.

8

Meanwhile, prepare the mixed vegetables by cooking them in boiling water until tender.

9

After the dish has baked for 20 minutes, spread the vegetables evenly on top of the rice and top with the cheese. Bake uncovered for another five minutes or until the cheese is melted.

10

Serve with a large tossed salad or a cooked vegetable.

Notes

Mince and rice casserole