Rissoles and Smashed Potatoes

 Chop a Spanish Onion

 add 1 kilogram low fat mince

 add 1.4 cup rolled oats, tomato sauce and spice (Chinese 5 spice, cardamom, nutmeg, salt, pepper)

 Fry until brown and cooked through.

Microwave potatoes then squash them with a potato masher. Spray with oil and bake in a hot oven until golden brown and crispy.  Serve rissole on top of the potato. Serve with green vegetables and beetroot relish.