Beef and Vegetable Casserole
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h. 30 min.
Preparation
ready in 8 h. 30 min.
Ready in
Calories:
742
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 742 cal. | (35 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 27.5 mg | (229 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 14.4 μg | (480 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,555 mg | (39 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 15.6 mg | (195 %) | ||
| Saturated fatty acids | 13.5 g | |||
| Uric acid | 354 mg | |||
| Cholesterol | 171 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 cups stewing Beef (cut into chunks)
- 2 cups Red wine
- 4 bay leaves
- 2 cloves garlic cloves (crushed)
- 12 black peppercorns (crushed)
- ⅜ cup olive oil
- 12 small onions (peeled)
- 4 large carrots (peeled and roughly chopped)
- 1 sprig thyme (roughly chopped)
- 1 ⅔ cups Beef stock (or water)
Preparation steps
1.
Place the beef in a large bowl and add the wine, bay leaves, garlic, peppercorns and half the oil. Cover and leave to marinate for 6 hours.
2.
Heat the oven to 170ºC (150º fan) | 325ºF | gas 3. Remove the beef from the marinade and pat the pieces dry with kitchen paper. Reserve the marinade.
3.
Heat the remaining oil in an ovenproof casserole dish and gently cook the onions until they begin to brown. Remove the onions from the dish and set aside. Add the meat to the dish and cook until the pieces are lightly browned then return the onions to the pan and add the carrots, thyme, stock and the marinade.
4.
Cover the dish and transfer to the oven. Cook for two hours or until the meat is very tender. Season with a little sea salt if required.
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