Name: Baked Rice Bolognese Pie
Prep time: 10 min
Cook time: 40 min
Ingredients: 1 brown onion (peeled); 2 garlic (peeled); 160 g button mushrooms; 1 red capsicum (pepper) (seeds removed); 1 carrot (trimmed); 2 celery; 1/4 cup fresh flat-leaf parsley (roughly chopped); 1/4 cup fresh basil (roughly chopped); 2 tbsp extra virgin olive oil; 500 g lean beef mince; 1/3 cup tomato paste (85ml); 2 tbsp dried oregano; 3 cups SunRice Low GI Brown Rice (cooked); 4 eggs; 400 ml tomato passata; 90 g parmesan cheese (grated); sea salt and ground black pepper (to serve)

Dinner, Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
40

Ingredients

1 brown onion peeled
2 garlic peeled
160 g button mushrooms
1 red capsicum (pepper) seeds removed
1 carrot trimmed
2 celery
¼ cup fresh flat-leaf parsley roughly chopped
¼ cup fresh basil roughly chopped
2 tbsp extra virgin olive oil
500 g lean beef mince
⅓ cup tomato paste 85ml
2 tbsp dried oregano
3 cups SunRice Low GI Brown Rice cooked
4 eggs
400 ml tomato passata
90 g parmesan cheese grated
sea salt and ground black pepper to serve

Method

Heat oven to 180C. If you have a food processor then simply blitz the brown onion, garlic, mushrooms, red capsicum, carrot, celery, parsley and basil until it is minced, this will save you on chopping time. If you don’t have a food processor, then finely chop all ingredients.
Heat a large (30cm diameter round preferably) oven proof fry pan* on medium heat and add extra virgin olive oil to coat, followed by the veggie mince. Cover and cook 6-8 minutes to soften all the veggies. Add mince, and cook a further 5-6 minutes to brown the meat. Remove from heat, add tomato paste, dried oregano, cooked rice, season with sea salt and black pepper and toss.
Whisk eggs in a separate bowl and stir through the bolognese, then use the back of your spoon to give the top of the pie an even surface. Spread tomato passata over the top of the pie and finish with grated parmesan. Bake in oven 30-40 minutes. Stand for 5 minutes before slicing and serving.

Notes

Sneaking extra vegetables including mushrooms, capsicum, carrot, celery and of course using SunRice Low GI Rice has supercharged the fibre content of this dish. One serve provides approximately 6.6g or 22% of the recommended daily intake for fibre.

Recipes supplied by SunRice Low GI Rice

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool

FOOD SWAPS

RECIPE COLLECTIONS

GI FOOD DATABASE

DIABETES RISK

FOOD SWAPS

RECIPE COLLECTIONS

GI DATABASE

DIABETES RISK

Baked Rice Bolognese Pie

SunRice® Low GI Brown Rice 1KG

Ingredients

Method

Notes

Nutritional information (per serve)

Get low GI updates

Success!