Porcupine Casserole

Difficulty | Serves 4 | Book 3

porcupine casserole recipe
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SAUCE
½ cup onion finely diced
1 x 415g can no-added-salt chopped tomatoes
1 x 420g can salt-reduced tomato soup
1 cup water
1 teaspoon dried oregano
1 teaspoon crushed garlic (in jar)
2 teaspoons salt-reduced beef stock powder

MEATBALLS
600g very lean beef mince
⅓ cup Basmati rice (uncooked)
2 teaspoons salt-reduced beef stock powder
1 egg white

Per serve
FatTotal7.8g
Saturated3.0g
Fibre1.7g
Protein35.6g
CarbsTotal25.2g
Sugar8.8g
Sodium413mg
Kilojoules1323 (cals 316)
GI RatingMedium

Method

Preheat oven to 190°C fan forced.

  1. Sauce: Combine all sauce ingredients in a casserole dish and leave to one side.
  2. Meatballs: Combine all meatball ingredients in a medium size mixing bowl. Using your hands mix together well. Shape into 12 round meat balls.
  3. Place meatballs into dish with the sauce, then put casserole lid on and cook in oven for 1½ hours or until rice is cooked in meatballs.

Suitable to be frozen.

Dietitian's tip

Lean beef mince ensures that saturated fat is minimised. This dish would be great with some steamed beans or broccoli.

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