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High-protein, calcium-containing baked casserole
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Baked minced meat and cheese dish (200 g) has 440 calories. That works out to 220 calories per 100 g. It contains 8.4 g of carbs, 37 g of protein, 29 g of fat and 1.4 g of fiber. Its 3.7 µg of B12 covers 154% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
440
KCAL / 200G
Carbs
8.4g
· 3% DV
Protein
37g
· 74% DV
Fat
29g
· 37% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 33% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 440 kcal | |
| Total fat | 29 g | 37% |
| Saturated fat | 12.8 g | 64% |
| Trans fat | 0.76 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 37 g | 74% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 440 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (medium) | 130 g | 286 kcal |
| 1 cup (diced) | 180 g | 396 kcal |
| 1 cup (shredded) | 230 g | 506 kcal |
| 1 serving (large) | 280 g | 616 kcal |
| 1 serving (extra large) | 350 g | 770 kcal |
| 1 piece (jumbo) | 450 g | 990 kcal |
Calculated from 220 calories per 100 g.
To make a baked minced meat and cheese dish, cook the minced meat with onion and seasonings, transfer it to an oven-safe dish, and add cheese on top. Bake until the cheese is melted and browned and the meat is thoroughly cooked.
A cheese that melts smoothly works best in a baked minced meat and cheese dish. Cheddar gives a pronounced, savory topping, while mozzarella makes it stretchier; a sharper cheese can add flavor, but may brown quickly.
Bake a minced meat and cheese dish in a preheated, moderately hot oven. The right setting and baking time vary with the depth of the dish and its ingredients; look for browned cheese and make sure the center is fully cooked.
Yes, cook the minced meat before baking a minced meat and cheese dish. Browning it with onion and seasoning develops flavor and removes excess liquid, while helping ensure the meat is cooked through before the cheese topping overbrowns.
A crisp green salad or steamed vegetables pair well with a baked minced meat and cheese dish because they balance its rich topping. Bread or potatoes can make the meal more filling, though the casserole is substantial on its own.
The cheese on a baked minced meat and cheese dish can turn dry if it spends too long in the oven or is added too early. Add it during the later part of baking and take the dish out once the topping is melted and browned.
Refrigerate leftovers from a baked minced meat and cheese dish in a covered container once they have stopped steaming. Keep portions sealed and reheat only what you plan to eat, rather than repeatedly warming and cooling the whole dish.
Reheat a baked minced meat and cheese dish covered in the oven to help keep the meat moist and prevent the cheese from scorching. For an individual portion, a microwave works too; heat it until the center is hot.
Yes, you can freeze a baked minced meat and cheese dish. Cool it, seal it in meal-sized portions, and thaw it in the refrigerator before reheating; heat it thoroughly throughout before serving.
Yes, you can prepare the minced meat mixture for a baked minced meat and cheese dish ahead and refrigerate it. Add the cheese just before baking so the topping does not become damp while the assembled dish waits.
Vitamins
B12
3.7µg · 154% DV
B3
9.2mg · 57% DV
B2
0.48mg · 37% DV
B6
0.62mg · 36% DV
Minerals
Phosphorus
490mg · 70% DV
Selenium
36µg · 65% DV
Zinc
6.9mg · 63% DV
Calcium
380mg · 38% DV
Sodium
840mg · 37% DV
Potassium ⭐
570mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 440 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A baked minced meat and cheese dish brings minced meat and cheese together in the oven for a hearty, home-style meal. The kind of cheese and any other ingredients vary by recipe, so the name describes a style of dish rather than one fixed regional speciality.
It is usually served hot, while the cheese is melted and the top is lightly browned. Depending on where you live, pair it with a crisp salad or cooked vegetables; bread or potatoes can make it a more substantial meal. It is notably protein-rich, with 18.5 g of protein per 100 g. For a lighter plate, keep added oil modest and serve a smaller portion alongside plenty of vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
12.8g
MONOUNSATURATED
12.2g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.