Layered Ground Beef and Potato Casserole (Balanced Supportive Meal)

This is a great balanced supportive casserole (Lean protein, non processed starchy carb, and fibrous carb)

Ingredients and substitutes

• Meat – today I am using beef. I have tried it with lamb and turkey as well. Since you can cook the meat ahead, any mincemeat will work, even chicken !!
• Potatoes – I use red Russet potatoes. I think they are perfect for baking. They do hold their shape well, so they make fantastic layers.
• Spices – Here I am using cumin, cinnamon, and paprika which are very traditional middle eastern flavors. You can use more or less to suit your taste. If you do not have these on hand use any premix middle eastern spice mix. One tablespoon would be just right.
• Parsley – A very middle eastern herb but you are free to switch with one that’s more appealing to you.
• Onion- any kind should work ( I used yellow)

Step by step instructions

Prepare ground meat

• In a cast-iron or heavy bottom sauté pan brown the mincemeat without any oil.
• Break it up and stir often on medium-high until all the water has evaporated.
• Remove the ground meat from the pan and set aside.
• To the same pan – add 2 tbsp olive oil – sauté the onion (I also added in mushrooms and spinach) on medium until translucent.
• Add ginger and garlic – cook another minute
• Next, add the spices and tomatoes – sauté another minute
• Add the ground meat back in the pan
• Season with salt and pepper – Stir well and cook on medium for five minutes.
• Lastly, add lemon juice and parsley – stir well
• Remove from heat and keep warm.

Bake the potatoes

• Preheat oven to 200 C / 390 F.
• Clean, wash and peel the potatoes.
• Cut them into round slices about 1/8 inch thick. Not to thick but not paper thin either.
• Place them in a bowl, add olive oil, salt, and pepper. Toss to coat.
• Layer the potato slices in a single layer on a baking tray lined with parchment paper.
• Place in a preheated oven and cook for about 15 minutes, turning them once.
• When all potatoes are baked – remove and keep warm.

Prepare custard mixture – egg mixture

• In a bowl, break the eggs.
• Stir in the milk, salt, and pepper.
• Use a whisk and mix in the flour evenly.
• Set aside.

Assemble & bake

• Reduce the oven temperature to 180 C/ 360 F.
• Use an oven-safe baking dish – baking pan.
• Spray the pan with cooking oil. (grass fed butter, olive or coconut oil only)
• Divide the potatoes into three and meat into two (approximately).
• Layer one batch of potatoes in an even layer overlapping each other.
• Spoon one portion of the meat mixture. Use the back of a spoon to spread evenly.
• Layer the second portion of potatoes and meat mixture followed by the third layer if you have more.
• The number of layers will depend on the quantity and portions you make of the potato slice and meat mix.
• Pour the egg mixture over the meat and potato layers.
• Sprinkle breadcrumbs on the top for a beautiful brown crisp skin. ( I personally don't do the breadcrumbs)
• Bake in a preheated oven for 20 to 25 minutes or until the egg mixture is set.
• You want a beautifully crisp skin on top, and if you insert the toothpick, it should come out clean without any traces of egg mixture.

Nutrition Information