Beef casserole
Casseroles are easy and versatile dinner recipes
Casseroles are easy and versatile dinner recipes. They can be easily prepared before dinner time and leftovers can be frozen for another day. Beef is packed full of iron; an essential mineral needed for red blood cells and prevention of anaemia.
Ingredients - Serves 4 Adults
- 675g / 1½ lb of rib beef steak
- 1 dessertspoon of cooking oil
- 1 large onion, peeled and chopped
- 25g / 1 oz. of corn-flour
- 7 mushrooms, sliced
- 3 medium carrots, sliced
- 575ml / 1 pint of beef stock or 2 stock cubes dissolved in 575ml / 1 pint of warm water
- 1 tablespoon of tomato puree
- Salt and pepper, to season
Method
- Pre-heat the oven to 150°C / 325°F / Gas Mark 3
- Trim the beef and cut it into thin strips about 2 inches in length
- Heat the oil and fry the chopped onion, mushrooms and carrots for 2 to 3 minutes
- Place in the casserole dish
- Fry the beef strips until brown
- Place beef in the casserole dish, leave the juices in the pan
- Mix the corn-flour with 2 dessertspoon water and then mix it into the juice in the pan. Cook stirring gently for 2 to 3 minutes
- Remove from heat and stir in the stock. Bring to the boil
- Add the tomato puree, salt and pepper
- Add the sauce to the casserole dish and cook for 1½ hours
Serving Suggestions
If beef is not to your taste, simply replace it with another meat of your choice. Vegetarians can simply add more vegetables and a mixture of beans and legumes.
To keep your salt intake at a healthy level, try reduced salt stock cubes; or why not make your own stock cubes by freezing homemade stock in an ice-cube tray?
Disclaimer
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1/4 of the recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (439g) |
| Energy | 286Kj | 1257Kj |
| 68Kcal | 299Kcal |
| Fat | 2.1g | 9.3g |
| (of which saturates) | 0.7g | 3.2g |
| Carbohydrate | 3g | 13.3g |
| (of which sugars) | 1.5g | 6.4g |
| Fibre | 0.6g | 2.7g |
| Protein | 8.9g | 39.1g |
| Salt | 0.3g | 1.6g |
Recipe rating
Current rating: 3.8 (4 ratings)