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Beef Ratatouille and Rice

Preparation: 10 mins

Cooking: 90 mins

Serves 4, costs under £7.00

Ingredients

  • 1 Pack Beef (440g) (Lean )
  • 1 Red onion (150g) (Medium)
  • 2 Garlic Cloves (6g)
  • 1 Can Chopped Tomatoes (400g)
  • 1 Teaspoons Mixed Herbs (1g)
  • 1 Beef Stock Cube (7g) (Reduced Salt)
  • 1 Cups Water (150ml) (Boiling)
  • 1 Red Pepper (160g)
  • 1 Green Pepper (160g)
  • 1 Courgette (150g) (Large)
  • 1 Aubergine (260g)
  • 1 Pinch Ground Black Pepper (1g) (To Taste)
  • 7 Tablespoons White Rice (260g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Heat the oven to 180°C / 350°F / 160°C fan oven / gas mark 4.
  2. Cut the beef into chunky cubes.
  3. Peel and chop the onion and garlic.
  4. Dissolve the stock cube in the boiling water.
  5. Brown the beef in the oil in a frying pan over a medium to high heat.
  6. When the meat is browned, place the beef, onion, garlic, chopped tomatoes, herbs and stock in a large ovenproof dish and stir. Place in the oven for 1 to 1 1/2 hours.
  7. Wash the peppers, courgette and aubergine and chop into large chunks.
  8. Add the vegetables and black pepper to the casserole and stir. Return to the oven for 30 minutes to 1 hour until the vegetables are soft and the meat is tender.
  9. Cook the rice according to the instructions on the packet and serve with the beef ratatouille.

Nutritional Information


Per 100g
Per 509g serving (% ref. intake)

Energy Kcals
102.00
522.00 (26.00%)
Energy Kj
429.00
2198.00 (26.00%)
Protein
6.40g
32.80g
Total Fat
2.90g
14.70g (21.00%)
Saturated Fat
0.80g
3.90g (20.00%)
Carbohydrates
12.10g
62.00g
Total Sugars
1.90g
9.80g (11.00%)
NSP Fibre
0.90g
4.60g
Sodium
50.00g
252.00g
Salt
0.10g
0.60g (10.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.