Yellow wax beans casserole with capers
Healthy and delicious lunch
Yellow wax beans with capers? Why not? Any sour seasoning goes well with beans. Capers add extra flavor to this healthy lunch. It’s very easy to prepare. You can also use green beans. Either way, you’ll get a really healthy meal, as yellow wax beans are full of vitamins (e.g., vitamin A, vitamin C, vitamin K, vitamin E, vitamin D), minerals (e.g., iron, magnesium, calcium), and dietary fiber. If you want to spice up your casserole repertoire, be sure to give this one a try!
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Yellow wax beans casserole with capers
Healthy and delicious lunch
Ingredients
- 500 g ground pork (7% fat content)
- 300 g yellow wax beans, trimmed (frozen)
- 100 g white rice (bagged)
- 20 g capers
- 1 tablespoon juice from capers
- 100 ml water
- 200 g sour cream or crème rraîche
- 100 g Gouda cheese
- 1 onion
- 2 (2 cloves) garlic
- 1,5 tablespoons olive oil
- salt
- freshly ground black pepper
- dried, crumbled marjoram
Instructions
- Put the frozen beans in a pot. Cover with water until half submerged. Add salt. Bring to a boil. When ready, drain the water. Drain and set aside.
- Boil salted water for the rice. Add the bag and cook the rice until tender. Set aside.
- Peel the onion and chop it into small cubes. Set aside.Peel and chop the garlic. Set aside.
- Preheat the oven to 180°C/ 350°F.
- Pour olive oil into a high-sided frying pan, add the onion and sauté until translucent.
- Add the minced meat. Season with salt and pepper and fry while stirring.
- Add the capers and a tablespoon of their juice. Pour in the water and stir. Let it boil for a few minutes, then add the cooked rice and green beans. Stir well.
- Pour a little olive oil into a heatproof dish. Pour in the minced meat mixture. Spread evenly.
- Pour the sour cream over it and spread it evenly on top.
- Sprinkle with grated cheese and place in a preheated oven.
- Bake at 180°C or 350°F for 30 minutes.
Calories and macros
1 serving
Energy: 505 calories
Protein: 37 grams
Carbohydrates: 29 grams
Fat: 26 grams
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