It’s been a very hot summer in Australia, too hot to get in the kitchen and cook everyday. So I’ve been making this, which feeds my fiancé and I for a week of dinners plus leftovers for the freezer. You will need a REALLY big roasting tray or casserole dish for this one, as it’s a LOT of food.
The macros are pretty great, even though the only sausage mince I could find was quite carby (6g per 100g). If you can find a lower carb sausage mince, the carbs per serve will be even better.
Broccoli, Meat & Cheese Casserole
INGREDIENTS:
1kg Regular Mince
500g Chicken Mince
500g Sausage Mince
3 large heads of Broccoli, cut into florets and stalks cut into bite size pieces
200g bacon rashers, rind trimmed, cut into bite size pieces
1 medium brown onion diced
1 bunch of kale, removed from stalk and roughly chopped
500g full fat cream cheese
80g grated Parmesan cheese
½ cup cottage cheese full fat
100g thick cream
1.5 cups perfect italiano pizza blend grated cheese (one part Parmesan, one part mozzarella, 1 part cheddar if you want to make your own)
250g Mozarella cheese thinly sliced
2 tsp onion powder
2 tsp garlic powder
2 tablespoons Olive oil
METHOD
Prep all your ingredients.
Preheat oven to 180C.
Place the broccoli into a large steamer and steam.
In a large pan, saute onion in one tbsp olive oil until translucent. Add bacon, cook for 5 mins until starting to turn golden. Add chicken mince, 1sp onion powder, 1 tsp garlic powder and sauté until well cooked through.
Transfer Bacon, onion and chicken mince to a very large mixing bowl.
Fry the beef mince and remaining 1tsp of garlic and onion powder. Once cooked, strain out of the pan (leave juices and fat in the pan) and transfer to large bowl with chicken/bacon/onion.
Check your broccoli, it should be cooked by now- you want it to be JUST tender. Do not overcook it! Strain once done and layer in your casserole tray/dish.
Saute the kale in the pan with the beef juice. Once cooked down and soft, scatter evenly over the broccoli.
Add remaining olive oil to the pan, sauté the sausage mince until well cooked and broken up into small pieces. Remove from pan once cooked, add to bowl.
Turn heat under frypan to medium. Add cream cheese, cottage cheese and cream to the pan. Break the cheese down with a wooden spoon until you have a sauce- add the parmesan and stir through until melted.
Mix the creamy sauce into the bowl of mince.
Layer the meat mixture over the broccoli and kale, add half your perfect italiano grated cheese and roughly fold the ingredients together.
Top with mozzarella cheese slices and scatter gaps with remaining perfect italiano grated cheese.
Bake uncovered for 30-45 minutes, until cheese is bubbly and golden brown.
Allow to sit for 20 mins out of the oven to cool down, then serve on its own or with a crisp green salad.
Macros per serve (20 serves)
Kcals: 457
Protein: 36g
Fat: 33g
Carbs (net): 4g
The serving sizes may seem very small, but neither my fiancé nor I can eat a larger portion without feeling uncomfortably full. The combination of protein and fat is highly satiating. It’s also ridiculously delicious!
Will keep in the fridge for 5 days. Freezes, thaws and re-heats like a dream.
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