Carrot and Beef Casserole

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Carrot and Beef Casserole
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Difficulty:
easy
Difficulty
Preparation:
1 hr 45 min.
Preparation
Calories:
966
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie966 kcal(46 %)
Protein69.1 g(71 %)
Fat30.48 g(26 %)
Carbohydrates106.87 g(71 %)
Sugar added0 g(0 %)
Roughage16.45 g(55 %)
Vitamin A263.15 mg(32,894 %)
Vitamin D0.23 μg(1 %)
Vitamin E2.28 mg(19 %)
Vitamin B₁0.52 mg(52 %)
Vitamin B₂0.48 mg(44 %)
Niacin29.85 mg(249 %)
Vitamin B₆2.61 mg(186 %)
Folate227.59 μg(76 %)
Pantothenic acid3.05 mg(51 %)
Biotin1.63 μg(4 %)
Vitamin B₁₂2.68 μg(89 %)
Vitamin C47.77 mg(50 %)
Potassium3,338.63 mg(83 %)
Calcium237.64 mg(24 %)
Magnesium221.62 mg(74 %)
Iron11.52 mg(77 %)
Zinc11.43 mg(143 %)
Saturated fatty acids9.46 g
Cholesterol154.22 mg

Ingredients

for
4
Ingredients
3 tablespoons Oil
32 ounces braising Beef (cut into cubes)
8 shallots (peeled)
2 cloves garlic (chopped)
1 teaspoon cayenne pepper
1 teaspoon ground Cumin
3 cups Beef stock
1 cup canned tomatoes (chopped)
8 small new Potato (scrubbed)
1 bunch Baby carrots (peeled)
7 ounces green String bean (trimmed)
2 cups canned White bean (drained)
2 tablespoons chopped parsley
parsley (to garnish)
How healthy are the main ingredients?
Beefcarrottomatogarlicparsleyshallot

Preparation steps

1.
Heat the oil in a large pan and brown the meat on all sides. Remove the meat from the pan and set aside.
2.
Gently cook the shallots in the pot until they start to take colour then add the garlic, cayenne pepper and cumin and cook for 2 minutes.
3.
Return the meat to the pan and add the stock and tomatoes. Bring to a boil, season with salt and pepper then simmer very gently for 45 minutes.
4.
Add the potatoes to the pan, cook for 10 minutes then add the carrots and cook for a further 10 minutes.
5.
Add the green beans, white beans and parsley and cook for 15 more minutes. Serve garnished with parsley leaves.