Casseroles are a favourite, so here’s a lighter version for the summertime.
Ingredients
- 2 tablespoons olive oil
- 1kg beef rump steak, trimmed, diced
- 1 large brown onion, chopped
- 2 garlic cloves, crushed
- 3 medium carrots, peeled, chopped
- 1 tablespoon plain flour
- 1 tablespoon tomato paste
- 400g can diced Italian tomatoes
- 2 cups beef consomme
- 1 medium red capsicum, chopped
- 3/4 cup frozen peas
- 80g baby spinach
- 1/2 cup fresh basil leaves, torn
- Cooked pasta or crusty bread, to serve
Method
- Step 1Heat 1 tablespoon oil in a heavy-based saucepan over medium-high heat. Cook beef, in batches, for 5 minutes until browned. Transfer to a bowl.
- Step 2Heat remaining oil in pan. Add onion and garlic. Cook, stirring, for 3 minutes or until softened. Add carrot. Cook, stirring, for 5 minutes or until carrot starts to brown. Return beef and juices to pan. Add flour and tomato paste. Cook, stirring, for 1 minute. Add tomato and consomme. Cover. Bring to the boil. Reduce heat to low. Simmer for 1 hour.
- Step 3Stir in capsicum. Simmer, covered, for 1 hour or until beef is tender.
- Step 4Add peas, spinach and basil. Season with salt and pepper. Cook for 2 to 3 minutes or until peas are heated through. Serve with pasta or bread.
- High protein
- Low carb
- Lower gi
Nutrition
2179 kj
Energy
24g
Fat Total
7g
Saturated Fat
7g
Fibre
57g
Protein
155mg
Cholesterol
638.06mg
Sodium
11g
Carbs (sugar)
16g
Carbs (total)
All nutrition values are per serve
Notes
You can freeze half the casserole. Cook to end of step 3. Transfer half the mixture to an airtight container. Cool. Freeze for up to 3 months. Cook remaining casserole, adding half the peas, spinach and basil.
To reheat: Thaw in fridge overnight. Reheat in a saucepan over medium-high heat. Follow step 4 of recipe. Serve.
Super saver: Use 2 beef stock cubes in 2 cups boiling water instead of consomme and save around $2.08 in total.
- Author: Kim Coverdale
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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