Page 118 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Tomato and Beef Macaroni Casserole
(Serves 2)
NUTRIENT ANALYSIS
(per serving)
Energy: 516 kcal
Carbohydrate: 74 g
Protein: 35 g
Fat: 10 g
Cholesterol: 59 mg
Dietary fibre: 4.4 g
Sodium: 639 mg

INGREDIENTS: MARINADE (for beef):
• Minced beef 4 taels (~160g) • Light soy sauce ½ tsp
• Onion, large ½ piece (~100g) • Sugar 1 tsp
• Tomatoes 2 pieces (~260g)
• Macaroni 1 cup TOMATO-BASED SAUCE:
• Garlic 2 cloves • Ketchup 3 Tbsp
• Vegetable oil 1 tsp • Sugar 1 Tbsp
• Water 5 Tbsp • Cornstarch 2 Tbsp
• Low-fat cheese 2 slices • Water ¾ cup
• Broccoli 1 tael (~40g) • Low-fat yogurt 3 Tbsp

METHOD
1. Mix the minced beef with the marinade. Skin and dice the onion. Rinse and
section the tomatoes and broccoli.
2. Cook the macaroni in boiling water. Drain it into a colander, and rinse under
running water until it cools down. Drain and set aside.
3. Blanch the broccoli. Drain and set aside.
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4. Pre-heat oven at 200 C.
5. Mix well the ingredients for the tomato-based sauce.
6. Heat up ½ tsp oil in a pan and sauté the garlic. Then add in onion and minced
beef, and stir-fry briefly. Set aside

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