Try giving that old family favourite, a tasty ‘makeover’ by sprinkling some golden gluten free cornflakes on top.
- Preparation Time
- 30 min
- Cooking Time
- 15 min
- Cooling Time
- Skill Level
- Serving Size
- 6 tbsp Nestlé® GLUTEN FREE CORN FLAKES cereal (90g)
- 1 small head cauliflower, chopped, if desired
- 1 large potato, peeled, chopped (500g)
- 45 g butter
- 450 g ground beef
- 2 carrots, peeled, diced (250g)
- 500 g frozen peas, thawed
- 0.5 tsp salt
- 400 g diced tomatoes, undrained
- Heat oven to 190°C. In 2L saucepan, cover cauliflower and potato with water. Heat to boiling. Cover; reduce heat to simmer. Cook about 10 minutes or until potato is tender; drain. Add butter; mash with potato masher or fork.
- In 25.5cm (10-inch) skillet, cook beef over medium heat, stirring occasionally, until no longer pink; drain. Add carrots, thawed peas, tomatoes and salt; cover. Cook about 5 minutes, stirring occasionally, until carrots are tender. Spoon beef mixture into 6 (240ml) ovenproof ramekins. Top each with potato mixture; sprinkle tops with cereal.
- Bake 15 to 20 minutes or until hot.
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Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
A ‘whole’ grain has more nutrients than a ‘refined’ grain, because all parts of the grain are retained – kernel, bran, endosperm and germ – along with their fibre, vitamins, minerals and phytonutrients. But most of the bran and germ are removed when producing refined grains. Whole grains therefore contain more nutrients than refined grains.
The general name for proteins found in cereal grains such as wheat. It holds the food together, like a ‘glue’, and gives dough its elasticity.
Keep it simple: make grains the base of your diet and choose whole grains over refined grains wherever possible. U.S Dietary Guidelines recommend eating 3 servings (48g) a day. So, whenever you look for breakfast cereals, bread, pasta, rice or flour to cook at home, look for the word “whole”, ideally among the first ingredients in the list.
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