- Minced Beef (500g) (Lean )
- 1 Onion (150g) (Medium Sized)
- 2 Carrots (160g) (Medium Sized)
- 1 Sticks Celery (30g)
- 1 Tablespoons Vegetable Oil (10g)
- 2 Tablespoons Plain Flour (40g)
- 1 Beef Stock Cube (7g) (Reduced Salt)
- Water (600ml) (Boiling)
- 2 Tablespoons Worcestershire Sauce (30g)
- 1 Pinch Ground Black Pepper (1g)
- 4 Potatoes (340g) (Medium Sized)
Always check the label of each ingredient for allergy warnings.
Peel and chop the onion, carrots, celery and potatoes.
Fry the onion, carrots and celery in the vegetable oil over a medium heat for about 5 minutes until softened.
Increase the heat and add the minced beef to the pan and fry until it is well browned (8-10 minutes).
Reduce the heat and sprinkle the flour over the meat and vegetables and stir for a couple of minutes to cook the flour.
Dissolve the stock cube in the water then add the stock, Worcestershire sauce and pepper to the pan. Stir until the sauce comes to the boil and starts to thicken. Cover the pan and simmer for about 30 minutes until everything is tender, adding more stock if needed.
Meanwhile, cook the potatoes in boiling water for 20-25 minutes until soft. Use a potato masher or fork and mash the potatoes until smooth. Serve with the mince.
Time Saver Tips
Don't peel the potatoes.
Based on a single serving of 395g
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.