Author Jean Morrison
Meat Ball Casserole
This recipe is cooked all in the one pot. Make sure your pot is reasonably wide in dimensions, has a lid and is capable of being used on a hotplate and in the oven. Vary the vegetables according to what you have in the fridge. Make sure you chop the first onion very finely or it will not stick well to the minced beef.
Cooking time: 1 hour 15 minutes
Quantity: Serves 4 - 5
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500 gm beef mince
1 onion, chopped very finely
1/4 cup seasoned flour
Extra onion, chopped roughly
2 carrots sliced thinly
2 sticks celery, sliced diagonally
1 capsicum, chopped
1 cup frozen peas
1 tin condensed tomato soup
1/2 tin water
1 teaspoon favourite dried herbs
1 teaspoon chopped garlic
Salt and pepper to taste
4 - 5 potatoes, pre cooked and sliced thickly
1/2 cup grated cheese
Pre heat oven to 180 degrees Celsius.
Mix the mince and finely chopped onion together and form into small meatballs. Dust in the seasoned flour. Put aside.
Into the casserole dish put extra onion, carrots, celery, capsicum and peas. Place the meatballs on the top.
In a separate bowl mix together the soup, water, herbs, garlic, salt and pepper. Pour over the vegetables and meat. Gently bring to the boil on the stove top and then transfer to the oven. Cook with lid on for about 45 minutes.
Place sliced potato on the top, sprinkle with cheese and return to the oven, minus the lid, for about 15 minutes or until the cheese is melted and golden brown.
You can vary the vegies according to what is seasonal. Diced pumpkin or sweet potato work well. You can even add half a tin of drained pineapple pieces. Mushrooms also work well.
Carrots are native to Afghanistan. They used to have a yellow flesh and a purple exterior. Carrots were first grown as a medicine and not a food. Just one carrot supplies enough vitamin A for an entire day. In fact, they have the highest Vitamin A content of any vegetable. Carrots have high levels of the anti-oxidant beta carotene which is reputed to help fight cancer and may reduce the risk of prostate cancer in men.
Celery was once grown primarily for medicinal reasons, particularly by the Chinese. It has been prominent in Northern European cuisine since the 16th century. It is said that it takes more calories to eat and digest celery than there is in the celery. It is related to carrots, parsley and parsnips. Celery is high in vitamin C and potassium.
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