Recipes · Scottish · Main Courses
Mince and Tatties
One serving has 702 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (170%), zinc (113%), pyridoxine (105%), niacin (88%), phosphorus (71%) and selenium (61%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (614 g)
- Difficulty: Easy
- Diets: High protein
- Contains: beef, celery, dairy, fish, gluten
Ingredients
- 180 g Beef, ground, 85% lean, raw
- 50 g Onions, raw
- 40 g Carrots, raw
- 100 g Beef broth
- 8 g Flour, all-purpose
- 200 g Potatoes, raw
- 10 g Butter, unsalted
- 20 g Milk, whole
- 5 g Worcestershire sauce
- 1 g Salt
- 0.2 g Black pepper
Method
- Brown the ground beef in a dry pan over medium-high heat, breaking it up as it cooks, until no pink remains (internal temperature at least 74 °C/165 °F).
- Add the onion and carrot and cook 5 minutes until softening.
- Stir the flour through, then add the beef broth and Worcestershire sauce; bring to a simmer and cook gently for 25-30 minutes, until the sauce has thickened and the vegetables are tender. Season with the salt and pepper.
- Meanwhile, boil the potatoes in salted water until tender, about 20 minutes.
- Drain the potatoes and mash them with the butter and milk until smooth.
- Serve the mince hot alongside a generous mound of the mashed potato.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 702 kcal | 33% |
| Carbohydrates | 51.7 g | |
| Water | 478 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 41.2 g | 86% |
| Tryptophan | 0.24 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 0.97 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 36.4 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.96 g | |
| Saturated | 15.9 g | |
| Trans-Fats | 1.6 g | |
| Cholesterol | 146 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.41 mg | 46% |
| Iron | 6.4 mg | 36% |
| Magnesium | 95.2 mg | 31% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 494 mg | 71% |
| Potassium | 1,716 mg | 37% |
| Selenium | 33.8 µg | 61% |
| Sodium | 995 mg | |
| Zinc | 9 mg | 113% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.4 mg | 105% |
| Folate (vitamin B9) | 76.3 µg | 19% |
| Cobalamin (vitamin B12) | 4.1 µg | 170% |
| Choline | 149 mg | 35% |
| Vitamin A | 419 µg | 60% |
| Vitamin C | 46.1 mg | 61% |
| Vitamin D (D2 + D3) | 15.6 IU | 3% |
| Vitamin E | 0.87 mg | 6% |
| Vitamin K | 13 µg | 14% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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