Beef Casserole

You can add cauliflower or parsnips to this recipe if you like, but don�t add too many vegetables as this is meant to be a very simple (yet tasty) dish. The smoked paprika and extra garlic give it a real lift and we guarantee that once you've tried it, you'll be coming back for more. Any leftovers you can freeze for another day. This recipe is low saturated fat, low sodium, low sugar, high protein.

10
serves: 385
calories: 35.9g
protein: 385g
serving size

Protein 36gCarbs 19gFat 17gper serve

Ingredients

1kg beef (35oz), chuck diced
2 large onions, diced
2 tsp. smoked paprika
2 tbsp. Worcestershire sauce
2 bay leaves
4 cups beef stock low salt
5-6 cloves garlic, crushed
4 large potatoes, skin on, cut large chunks
4 large carrots, cut into large chunks
1 cup frozen peas
1 tsp. thyme & 1 tsp. rosemary
3 tbsp. tomato paste
3 tsp. cornflour mixed with ¼ cup cold water
2 tbsp olive oil
S & P

Method

1We used a slow cooker for this but you can use pot and transfer to oven. Heat your 1 tblsp oil and brown meat in 2 batches, approx. 3 mins each batch and set aside in a bowl.
2Heat 1 tbsp olive oil and brown onions for 10 mins until softened, don’t burn. Then add smoked paprika, Worcestershire sauce, herbs and tomato paste, stir for 1 min until aroma released. Add crushed garlic and stir a further minute, then add meat to pan.
3Once meat is in add beef stock, bay leaves, potatoes and carrots. Season with S & P. Simmer on low heat for 3 hours in your slow cooker or oven 150C. Stir after 3 hours and see if you need any more seasoning or herbs or paprika. Cook a further 3 hours until meat is tender and potatoes are cooked.
4Add peas and cornflour mixture stir in and cook a further 30 mins.
5Serve with crusty bread or some brown rice.

Portions

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The recipe makes 10 serves. Changing this scales every ingredient by the same ratio. Nutrition per serve stays the same.

10serves

1kg beef (35oz), chuck diced
2 large onions, diced
2 tsp. smoked paprika
2 tbsp. Worcestershire sauce
2 bay leaves
4 cups beef stock low salt
5-6 cloves garlic, crushed
4 large potatoes, skin on, cut large chunks
4 large carrots, cut into large chunks
1 cup frozen peas
1 tsp. thyme & 1 tsp. rosemary
3 tbsp. tomato paste
3 tsp. cornflour mixed with ¼ cup cold water
2 tbsp olive oil
S & P

Nutrition in a smaller portion

Eating part of one serve gives the same share of every nutrient. This changes the amount you eat, not the recipe.

Beef Casserole: nutrition in 1 serve
Nutrient	1 serve (385 g)
Energy	1,610 kJ (385 kcal)
Protein	35.9 g
Total fat	16.8 g
Saturated fat	5.3 g
Carbohydrate	19.1 g
Sugars	6.6 g
Dietary fibre	not reported
Sodium	493 mg

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Nutrition data for foods in this recipe

Onion, mature, brown skinned, peeled, raw Paprika, dry powder Sauce, Worcestershire, commercial Garlic, peeled, fresh, raw Potato, pale skin, peeled, raw Carrot, mature, peeled, fresh, raw Pea, green, fresh, raw Tomato, paste, with added salt Flour, cornflour, from maize starch Oil, olive

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Nutrient	Per Serve	Per 100g
Energy	1610kJ	n/a
Protein	35.9g	n/a
Fat, total	16.8g	n/a
Saturated fat	5.3g	n/a
Carbohydrate	19.1g	5g
Sugars	6.6g	n/a
Sodium	493mg	n/a

Ingredients

Method

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Make more or fewer serves

Nutrition in a smaller portion

Nutrition data for foods in this recipe

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