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