Discover the irresistible flavors of Maki, a savory and spicy meat and rice casserole that will delight your taste buds. This recipe combines tender meat with fragrant rice and a blend of spices to create a hearty and satisfying meal perfect for any occasion. Follow our easy step-by-step instructions to make this delicious casserole at home!

Ingredients:

- 500g ground beef or lamb

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 1 red bell pepper, chopped

- 1 cup rice, rinsed

- 2 cups beef or chicken broth

- 1 can (400g) diced tomatoes

- 2 tbsp tomato paste

- 1 tsp ground cumin

- 1 tsp ground paprika

- 1/2 tsp cayenne pepper (adjust to taste)

- 1/2 tsp ground cinnamon

- 1/2 tsp ground black pepper

- Salt to taste

- 2 tbsp vegetable oil

- Fresh parsley or cilantro for garnish (optional)

Instructions:

Preheat the Oven: Preheat your oven to 180°C (350°F).

Cook the Meat: In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and garlic, and sauté until softened. Add the ground beef or lamb and cook until browned.

Add Vegetables and Spices: Stir in the red bell pepper, cumin, paprika, cayenne pepper, cinnamon, black pepper, and salt. Cook for a few minutes until the vegetables are tender and the spices are fragrant.

Incorporate Rice: Add the rinsed rice to the skillet and mix well with the meat and spices.

Add Liquids: Pour in the diced tomatoes, tomato paste, and beef or chicken broth. Stir to combine.

Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 10 minutes, or until the rice starts to absorb the liquids.

Bake: Transfer the mixture to a baking dish. Cover with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the rice is fully cooked and tender.

Serve: Remove from the oven and let it rest for a few minutes. Garnish with fresh parsley or cilantro if desired. Serve hot and enjoy!

Nutritional values

Ground Beef or Lamb (500g)

 - Calories: 250-300 kcal (depending on fat content)

 - Carbohydrates: 0g

 - Protein: 17-20g

 - Fats: 20-25g

Benefits:

 - Rich in high-quality protein, essential for muscle repair and maintenance.

 - Provides important nutrients such as iron, zinc, and B vitamins, which support energy levels and immune function.

Large Onion (1, finely chopped)

 - Calories: 40 kcal

 - Carbohydrates: 9g

 - Protein: 1g

 - Fats: 0.1g

Benefits:

 - Adds flavor and provides antioxidants and vitamins that may support heart health and have anti-inflammatory properties.

Garlic (3 cloves, minced)

 - Calories: 149 kcal

 - Carbohydrates: 33g

 - Protein: 6g

 - Fats: 0.5g

Benefits:

 - Known for its antibacterial and antiviral properties.

 - Contains allicin, which may help reduce blood pressure and improve cholesterol levels.

Red Bell Pepper (1, chopped)

 - Calories: 31 kcal

 - Carbohydrates: 6g

 - Protein: 1g

 - Fats: 0.3g

Benefits:

 - High in vitamin C, supporting immune health and skin vitality.

 - Contains antioxidants that may help reduce inflammation.

Rice (1 cup, rinsed)

 - Calories: 130 kcal (cooked)

 - Carbohydrates: 28g

 - Protein: 2.7g

 - Fats: 0.3g

Benefits:

 - A good source of energy from complex carbohydrates.

 - Provides essential minerals like magnesium and manganese.

Beef or Chicken Broth (2 cups)

 - Calories: 15-20 kcal

 - Carbohydrates: 1-2g

 - Protein: 2-3g

 - Fats: 0g

Benefits:

 - Adds depth of flavor and is a good source of minerals, particularly if homemade.

 - Low in calories and can help with hydration.

Diced Tomatoes (1 can, 400g)

 - Calories: 18 kcal

 - Carbohydrates: 4g

 - Protein: 1g

 - Fats: 0.2g

Benefits:

 - Rich in lycopene, an antioxidant that may help protect against heart disease and certain cancers.

 - Provides vitamin C and potassium.

Tomato Paste (2 tbsp)

 - Calories: 82 kcal

 - Carbohydrates: 19g

 - Protein: 4g

 - Fats: 0.5g

Benefits:

 - Concentrated source of antioxidants like lycopene.

 - Adds rich flavor to dishes with minimal calories.

Ground Cumin (1 tsp)

 - Calories: 375 kcal

 - Carbohydrates: 44g

 - Protein: 18g

 - Fats: 22g

Benefits:

 - Adds a warm, earthy flavor and may help with digestion.

 - Contains antioxidants and anti-inflammatory properties.

Ground Paprika (1 tsp)

 - Calories: 282 kcal

 - Carbohydrates: 54g

 - Protein: 14g

 - Fats: 13g

Benefits:

 - Provides a mild, sweet flavor.

 - Rich in vitamins A and E, which support skin health and immune function.

Cayenne Pepper (1/2 tsp)

 - Calories: 318 kcal

 - Carbohydrates: 57g

 - Protein: 12g

 - Fats: 17g

Benefits:

 - Adds heat to the dish and may boost metabolism.

 - Contains capsaicin, which has anti-inflammatory and pain-relieving properties.

Ground Cinnamon (1/2 tsp)

 - Calories: 247 kcal

 - Carbohydrates: 81g

 - Protein: 4g

 - Fats: 1g

Benefits:

 - Adds a warm, sweet flavor and may help regulate blood sugar levels.

 - Rich in antioxidants and has anti-inflammatory properties.

Ground Black Pepper (1/2 tsp)

 - Calories: 255 kcal

 - Carbohydrates: 64g

 - Protein: 10g

 - Fats: 3g

Benefits:

 - Enhances flavor and contains piperine, which may improve digestion and nutrient absorption.

Salt (to taste)

 - Sodium: 38,000 mg

 - Calories: 0 kcal

 - Carbohydrates, Protein, Fats: 0g

Benefits:

 - Enhances flavor and is essential for maintaining electrolyte balance.

Vegetable Oil (2 tbsp)

 - Calories: 884 kcal

 - Carbohydrates: 0g

 - Protein: 0g

 - Fats: 100g

Benefits:

 - Provides healthy fats that are essential for nutrient absorption.

 - Adds richness to the dish.

Fresh Parsley or Cilantro (for garnish)

 - Calories: 36 kcal

 - Carbohydrates: 6g

 - Protein: 3g

 - Fats: 0.8g

Benefits:

 - Adds a fresh, vibrant flavor and is rich in vitamins A, C, and K.

 - Contains antioxidants and may have anti-inflammatory properties.

This combination of ingredients creates a flavorful and balanced dish, offering protein, fiber, and a variety of vitamins and minerals essential for overall health.