600g very lean beef mince
¾ cup carrot grated
¾ cup zucchini grated
1 small onion finely diced
½ cup frozen peas
1 x 420g can salt-reduced (condensed) tomato soup
2 teaspoons salt-reduced beef stock powder
2 tablespoons no-added-salt tomato paste
3 cups cooked macaroni noodles
1 tablespoon (15g) Flora® Light margarine
3 tablespoons plain flour
1½ cups skim milk
¾ cup (75g) 30% reduced fat tasty cheese freshly grated
Preheat oven 180ºC fan forced.
1: Meat sauce: Cook mince in a large non-stick saucepan that has been coated with cooking spray. Drain liquid then return mince to pot.
2: Add in carrots, zucchini, onion, peas and soup, cook 2 minutes stirring continuously. Add stock powder and tomato paste; cook a further 5 minutes stirring frequently.
3: Fold in cooked macaroni noodles and mix together well. Pour mixture into a lasagne dish.
4: Topping: Melt margarine in saucepan, add flour, cook 1 minute. Slowly add milk using a whisk to avoid lumps, stir continuously until boiling.
5: Pour topping over the meat, sprinkle with grated cheese. Bake 25-30 minutes or until top is golden brown.
Variation: For a lower fat count omit topping.
Suitable to be frozen.
PER SERVE: WITH TOPPING WITHOUT
FAT TOTAL 9.3g 5.0g
SATURATED 4.1g 1.7g
FIBRE 4.0g 3.9g
PROTEIN 31.7g 24.9g
CARBS 32.0g 25.7g
SUGAR 8.9g 5.8g
SODIUM 390mg 257mg
KILOJOULES 1420 (cals 339) 1045 (cals 250)
GI RATING LOW LOW
DIETITIAN’S TIP: The carbohydrate in the macaroni noodles is absorbed slowly into the body. This will give insulin ample time to take the sugar out of the blood and into the cells.
Mix FM Team - November 1, 2017