This super-healthy casserole is rich with wonderful winter flavours.
Ingredients
- Olive oil spray
- 650g beef blade steak, excess fat trimmed, cut into 3cm pieces
- 12 French shallots, peeled
- 3 garlic cloves, finely sliced
- 2 tablespoons salt-reduced tomato paste
- 250ml (1 cup) Massel beef stock
- 250ml (1 cup) water
- 750g orange sweet potato (kumara), peeled, cut into 3cm pieces
- 2 teaspoons cornflour
- 2 tablespoons water, extra
- 1 1/2 tablespoons horseradish cream
- 2 tablespoons chopped fresh chives
- Steamed green beans, to serve
Method
- Step 1Preheat oven to 160°C. Heat a large flameproof casserole dish over medium-high heat. Spray with olive oil spray to lightly grease. Add half the beef and cook for 3-4 minutes or until browned. Transfer to a heatproof bowl. Repeat with the remaining beef, reheating the dish between batches.
- Step 2Spray the dish with olive oil spray to lightly grease. Add the shallots and cook, stirring occasionally, for 5 minutes or until golden. Add the garlic and cook, stirring, for 1 minute. Return the beef to the dish and stir in the tomato paste. Stir in the stock and water and bring to the boil. Bake in oven, covered, for 1 1/2 hours or until the beef is tender.
- Step 3Meanwhile, place the sweet potato in a saucepan of cold water over high heat. Bring to the boil. Reduce heat to medium and cook for 15 minutes or until tender. Drain. Return to the pan. Use a potato masher to mash until smooth. Season with pepper.
- Step 4Combine the cornflour and extra water in a small bowl until smooth. Stir the cornflour mixture and the horseradish cream into the beef mixture. Bake in oven for a further 5 minutes or until the sauce thickens slightly.
- Step 5Divide the sweet potato mash among serving plates. Top with the beef mixture and sprinkle with chives. Serve with steamed green beans.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1525 kj
Energy
10g
Fat Total
3.5g
Saturated Fat
4.5g
Fibre
39g
Protein
29g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Chris Chen
- Publication: Australian Good Taste
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