Symple Beef Casserole

Difficulty | Serves 6 | Book 5

Beef casserole recipe

750g lean blade steak diced
¼ cup plain flour
cooking spray
1 teaspoon crushed garlic (in jar)
1 large onion sliced
1½ cups carrot thickly sliced
¾ cup parsnip diced
¾ cup swede diced
1 cup celery sliced
2 cups water
2 tablespoons Worcestershire sauce
4 teaspoons salt-reduced beef stock powder
4 dried bay leaves
¾ teaspoon dried rosemary
¾ teaspoon dried thyme
1 x 400g no-added-salt chopped tomatoes
⅓ cup tomato chutney (in jar)
3 tablespoons Gravox® Lite Supreme
¼ cup water

Per serve
Kilojoules1172 (cals 280)
GI RatingMedium


Preheat oven 180°C fan forced.

  1. Coat steak with flour in a large bowl then place pieces of steak into a large non-stick frypan that has been generously coated with cooking spray and brown.
  2. Place meat and all other ingredients except Gravox and water into a large casserole dish (10 cup) and combine well. Place lid on top, cook 1 hour 15 minutes.
  3. Combine Gravox powder with ¼ cup of water and mix into casserole. Place back into oven for a further 15 minutes or until vegetables are cooked to your liking. Pepper to taste.

NOTE: Serve with Basmati rice, cooked potato or noodles or for a lower carb option use glass noodles. Not included in nutritional information.

Suitable to be frozen.

Dietitian's tip

Red meat is the best source of iron. Iron forms part of the haemoglobin molecule (red blood cell) that carries oxygen from our lungs to all areas of our body. Iron from animal sources is more readily used in our body than that from plants.

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