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Ingredients
Beef and Vegetable Casserole
cooking oil spray
500 g (1 lb 2 oz) lean round steak, cut into 2 cm (¾ inch) cubes
1 onion, sliced
3 garlic cloves, crushed
2 teaspoons ground cumin
1 teaspoon dried thyme leaves
2 bay leaves
400 g (14 oz) tin chopped tomatoes
500 g (1 lb 2 oz) potatoes, chopped
2 large carrots, thickly sliced
4 zucchini (courgettes), thickly sliced
250 g (9 oz) mushrooms, halved
250 g (9 oz) yellow squash, halved
2 tablespoons tomato paste (concentrated purée)
125 ml (4 fl oz/½ cup) red wine
2 large handfuls parsley, chopped
Method
- Preheat the oven to 180°C (350°F/Gas 4). Spray a deep non-stick frying pan with cooking oil spray and fry the steak in batches until it is browned all over. Remove the meat from the pan. Spray the pan again, add the onion and cook until lightly golden. Add the garlic, cumin, thyme and bay leaves, and stir for 1 minute.
- Return the meat and any juices to the frying pan, tossing to coat the meat with the spices. Add 375 ml (13 fl oz/1½ cups) water and the tomato, scraping the bottom of the pan. Simmer for 10 minutes, or until thickened. Transfer the mixture to a large casserole dish with the potato, carrot, zucchini, mushrooms, squash, tomato paste and wine.
- Bake, covered, for 1 hour. Stir well, then uncover and bake for a further 20 minutes. Remove the bay leaves, season, stir in the parsley and serve.
NUTRITION PER SERVE
Protein 25 g;
Fat 4 g;
Carbohydrate 20 g;
Dietary Fibre 6.5 g;
Cholesterol 50 mg;
930 kJ (220 Cal)
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