Beef and Vegetable Casserole Recipe

How to Make Beef and Vegetable Casserole?

 

Serve: 3-4
 

Ingredients:

  • 250 g / 1/2 lb lean round steak

  • cooking oil spray

  • 1/2 onion, sliced

  • 1 1/2 cloves garlic, crushed

  • 1/2 teaspoon dried thyme leaves

  • 1 teaspoon ground cumin

  • 1 bay leaf

  • 3/4 cup / 185 ml / 6 fl oz water

  • 200 g / 6 1/2 oz can chopped tomatoes

  • 250 g / 1/2 lb potatoes, chopped

  • 1 large carrot, thickly sliced

  • 2 zucchini, thickly sliced

  • 125 g / 4 oz mushrooms, halved

  • 125 g / 4 oz yellow squash, halved

  • 1 tablespoon tomato paste

  • 1/4 cup / 65 ml / 2 fl oz red wine

  • salt and pepper

  • 1/3 cup / 20 g / 3/4 oz chopped fresh parsley

Preparation:

  1. Preheat the oven to 180C / 350F.

  2. Remove and discard excess fat and sinew from the steak. Cut into 2 cm / 3/4 inch cubes.

  3. Spray the oil over a deep, non-stick frying pan. Fry the steak until browned. Remove it from the pan.

  4. Spray the pan with oil again. Stir in the onion and cook until it is lightly golden. Add in the garlic, thyme, cumin and bay leaves and stir for 1/2 minute.

  5. Return the steak with its juices to the pan. Tossing gently to coat with the spices. Add in the water and tomatoes.

  6. Scrape the pan and simmer the mixture for 8 minutes, and make sure it is thickened.

  7. Now, add in the potatoes, carrot, zucchini, mushrooms and yellow squash. Stir in the tomato paste and wine.

  8. Cover and bake in the oven for 40 minutes. Uncover and stir well, then bake for further 15 minutes.

  9. Season the casserole, discard the bay leaves and stir in the parsley.

  10. Ready to serve.

Beef and Vegetable Casserole

 

Nutrition per serving (3):

  • 225 kcalories, protein 26 g, fat 4 g, carbohydrate 21 g, dietary fiber 7 g, cholesterol 50 mg

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