Savoury Mince

This savoury mince is a staple to use in many other recipes or it can be enjoyed by itself.  It’s super handy to have in the fridge to throw in an omelette or cheese taco or to add to a salad for protein. 

You can use any ground meat you like and add spices like cumin, coriander, chilli, ginger, cinnamon, sumac, paprika and herbs like parsley, basil, oregano, sage, coriander or whatever you fancy to suit your tastes.

The hamburger mince provides the majority of the energy, plenty of protein as well as vitamins B2, B3, B5, B6 and B12, choline iron, magnesium, potassium and zinc.  The tomato paste, onion and garlic round out the flavour profile and boost the vitamins A, C, E and copper.  

Macros 

One serve provides 385 calories, 40 g protein, 22 g fat, 5 g of net carbs and P:E = 1.5.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • A scant amount of preferred fat
  • 1/4 small onion, diced
  • 1 clove of garlic, crushed
  • 150 g (5.25 oz) ground meat (beef, lamb, chicken, pork, roo, turkey)
  • 1 tbsp tomato paste
  • Salt and pepper to taste

Directions 

  • Heat a non-stick frying pan to medium heat. 
  • Add a scant amount of preferred fat, onion, garlic. Sauté until soft (add favourite spices if using). 
  • Add the ground meat, use a wooden spoon to break the meat up as it cooks.  Fry until the meat is browned.
  • Add the tomato paste, stir until meat is all coated. 
  • Turn heat down and cook the mixture, regularly stirring, for 5 minutes until tomato paste is sweet, not acidic (toss through fresh chopped herbs if using).  
  • Add salt and pepper to taste.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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  • Sample Maximum Nutrient Density Meal Plan.

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