Recipes · New Zealand · Breakfast
Mince on Toast
One serving has 515 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (111%), zinc (75%), niacin (64%), selenium (61%), phosphorus (42%) and pyridoxine (39%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (284 g)
- Difficulty: Easy
- Contains: beef, celery, dairy, fish, gluten
Ingredients
- 120 g Beef, ground, 85% lean, raw
- 25 g Onions, raw
- 60 g Beef broth
- 5 g Worcestershire sauce
- 5 g Cornstarch
- 60 g Bread, white
- 8 g Butter, unsalted
- 1 g Salt
- 0.3 g Black pepper
Method
- Cook the onion in a pan with a little of the butter until soft.
- Add the ground beef and cook, breaking it up, until well browned with no pink remaining (at least 71 °C/160 °F).
- Stir in the Worcestershire sauce and beef broth, and simmer for 8-10 minutes until the mince is tender and the sauce has thickened slightly, stirring in the cornstarch mixed with a splash of water if you want it thicker.
- Season with salt and pepper.
- Toast the bread and butter it, then pile the hot mince on top and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 515 kcal | 24% |
| Carbohydrates | 37.6 g | |
| Water | 187 mL | |
| Fiber | 1.9 g | 7% |
| Protein | 29 g | 61% |
| Tryptophan | 0.12 g | |
| Threonine | 0.87 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.9 g | |
| Methionine | 0.58 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.88 g | |
| Tyrosine | 0.7 g | |
| Valine | 1.1 g | |
| Histidine | 0.73 g | |
| Fat | 26.8 g | |
| Monounsaturated | 10.1 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.56 g | |
| Saturated | 11.5 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 98.8 mg | |
| Calcium | 163 mg | 16% |
| Copper | 0.18 mg | 20% |
| Iron | 5 mg | 28% |
| Magnesium | 42.9 mg | 14% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 294 mg | 42% |
| Potassium | 539 mg | 11% |
| Selenium | 33.7 µg | 61% |
| Sodium | 1,044 mg | |
| Zinc | 6 mg | 75% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 13.8 µg | 3% |
| Cobalamin (vitamin B12) | 2.7 µg | 111% |
| Choline | 78.4 mg | 18% |
| Vitamin A | 59.9 µg | 9% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin D (D2 + D3) | 3.6 IU | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2.8 µg | 3% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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