Recipes · American · Casseroles
Hotdish
One serving has 846 kcal and 46 g protein, and at least a fifth of a woman's daily need of cobalamin (162%), zinc (117%), phosphorus (103%), selenium (100%), pyridoxine (91%) and riboflavin (90%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (606 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, gluten
Ingredients
- 130 g Beef, ground, 85% lean, raw
- 60 g Peas, green, frozen
- 50 g Mushrooms, cremini, raw
- 15 g Butter, unsalted
- 10 g Flour, all-purpose
- 120 g Milk, whole
- 40 g Cheddar cheese
- 150 g Potatoes, russet, raw
- 30 g Onions, raw
- 1 g Salt
Method
- Preheat the oven to 190°C (375°F). Cook the ground beef and diced onion in a skillet over medium heat for 6-7 minutes until browned; drain any excess fat.
- In the same skillet, melt the butter and cook the sliced mushrooms for 3-4 minutes, then stir in the flour and cook for 1 minute.
- Gradually whisk in the milk, stirring until it thickens into a smooth sauce, about 4-5 minutes; season with the salt.
- Stir the beef, peas and half the cheese into the sauce, then spread the mixture into a small baking dish.
- Slice the potatoes very thinly and layer them over the top, overlapping slightly, then scatter over the remaining cheese.
- Bake for 35-40 minutes, until the potato topping is tender and golden and the filling is bubbling at the edges.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 846 kcal | 40% |
| Carbohydrates | 55 g | |
| Water | 448 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 46.2 g | 96% |
| Tryptophan | 0.46 g | |
| Threonine | 1.7 g | |
| Isoleucine | 2 g | |
| Leucine | 3.4 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.3 g | |
| Histidine | 1.2 g | |
| Fat | 49.4 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.5 g | |
| Saturated | 24.9 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 172 mg | |
| Calcium | 493 mg | 49% |
| Copper | 0.64 mg | 71% |
| Iron | 5.8 mg | 32% |
| Magnesium | 106 mg | 34% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 720 mg | 103% |
| Potassium | 1,572 mg | 33% |
| Selenium | 54.8 µg | 100% |
| Sodium | 865 mg | |
| Zinc | 9.3 mg | 117% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.99 mg | 90% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 3 mg | 59% |
| Pyridoxine (vitamin B6) | 1.2 mg | 91% |
| Folate (vitamin B9) | 114 µg | 29% |
| Cobalamin (vitamin B12) | 3.9 µg | 162% |
| Choline | 154 mg | 36% |
| Vitamin A | 360 µg | 51% |
| Vitamin C | 21.6 mg | 29% |
| Vitamin D (D2 + D3) | 76.2 IU | 13% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 23.6 µg | 26% |
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.
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