Spiced Beef & Potato Bake

High-protein | Meal prep | Resistant starch | Insulin sensitivity | Batch cooking

Ingredients

Base

• 500g beef mince (5% fat)
• 800g Maris Piper potatoes
• 1 tin chopped tomatoes (400g)
• 2 steam bags frozen mixed veg (approx. 500g total)
• 1 medium onion, chopped (approx. 150g)
• 80g frozen peas (½ cup)
• 4 tbsp olive oil (60ml / 54g)
• Salt and black pepper

Spices – First Stage (onions)

• 1 tsp mustard seeds (2g)
• 1 tsp garam masala (2g)
• 1 tsp cumin seeds (2g)
• 1 tsp garlic powder (3g)
• 1 tsp Worcestershire sauce (5ml)

Spices – Second Stage (mince)

• 1 tsp dried oregano (1g)
• 1 tsp dried basil (1g)
• 1 tsp garlic powder (3g)
• 1 tsp Worcestershire sauce (5ml)

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Spice Conversion Table

Spice	1 tsp	1 tbsp
Mustard seeds	2g	6g
Garam masala	2g	6g
Cumin seeds	2g	6g
Garlic powder	3g	9g
Dried oregano	1g	3g
Dried basil	1g	3g

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Method

1. Preheat oven to 200°C.
2. Parboil potatoes 8–10 mins. Drain and leave to cool completely (this converts some starch into resistant starch for better insulin sensitivity and gut health).
3. Fry onions on low heat until softened.
4. Add mustard seeds, garam masala, cumin seeds, garlic powder, Worcestershire sauce. Season with salt and pepper. Stir through.
5. In the same pan, brown mince. Season.
6. Add oregano, basil, garlic powder, Worcestershire sauce to mince.
7. Add tinned tomatoes, frozen veg, and peas to mince. Stir.
8. Simmer 10 mins.
9. Transfer mince mixture to an oven-safe tray.
10. Layer parboiled potatoes on top, spaced slightly apart (not mixed in—this keeps them crisp).
11. Drizzle with olive oil and sprinkle with salt.
12. Bake uncovered 30–35 mins until potatoes start to crisp.
13. Finish under grill for 5 mins for extra crisp.

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Why Cool the Potatoes?

Cook → Cool → Reheat

Cooling cooked potatoes converts some of the starch into resistant starch, which:

• Improves insulin sensitivity
• Supports gut health by feeding beneficial bacteria
• Reduces the glycaemic impact of the meal

This effect holds even after reheating.

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Storage & Reheating

Storage:

• Divide into 4 airtight containers once cooled.
• Store in fridge for up to 4 days.

Reheating:

• Microwave on high for 4–7 minutes, stirring halfway through.
• Add an extra 30–60 seconds if needed depending on microwave power.
• Oven: 180c in oven for 25-30 minutes
• Only reheat once
• Cool for 30 mins then refridgerate

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Macros (Full Recipe)

Nutrient	Total
Protein	128g
Carbs	168g
Fat	87g
Calories	2,050 kcal

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Macros (Per Serving – 4 portions)

Nutrient	Per Serving
Protein	32g
Carbs	42g
Fat	22g
Calories	512 kcal