Cooked mince is such a versatile dish and when done properly it can provide plenty of key nutrients and good nutrition. It is also a great way to load up on fresh veggies for kids! The problem comes in when mince of a high-fat content is used as well as convenience ingredients such as packet or jarred sauces. Keep it simple and fresh. I hope that this approach transforms your view of mince and you start to use it as a regular on your weekly menus.
Preparation time: 20 minutes
Stove Top Time: 60 minutes
500g Ostrich mince
1 teaspoon chopped garlic
½ teaspoon dried oregano
½ teaspoon dried basil
2 tablespoons tomato puree
½ cup red wine
½ cup milk
1 large carrot, grated
1 large onion, finely diced
4 large tomatoes, chopped
Salt & pepper to taste
Add the mince to a 25cm pot with lid and braise on the stove top at a medium heat until browned, stirring regularly.
Add the garlic, onion and dried herbs and cook covered until the onion is softened, stirring regularly.
Add the tomato puree and red wine. Cook until the wine has reduced.
Add the milk and stir well.
Add the grated carrot and chopped tomatoes, stir well.
Bring to the boil then reduce the heat and allow to simmer for 20-30 minutes until all the vegetables have cooked through and the liquid has reduced.
Season with salt and pepper to taste.
Use as a bolognaise with wholewheat spaghetti, with mashed potato for cottage pie, in a lasagne or in wholegrain wraps for burritos.
Additional vegetables and flavouring can be added depending on what the mince is to be used for. For example chopped spinach, peas and sweetcorn are good for a cottage pie. Chilli and red kidney beans are great for burritos. Cumin, masala and chilli will turn this into a mince curry.
Recipe Credit: Kerryn Gibson Dietitian Durban (Kerryn is a registered dietitian in private practice in Ballito and Durban working as a paediatric dietitian and a sports dietitian)