Rump Steak Casserole

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Rump Steak Casserole
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
727
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie727 kcal(35 %)
Protein59.4 g(61 %)
Fat40.73 g(35 %)
Carbohydrates38.1 g(25 %)
Sugar added0 g(0 %)
Roughage6.57 g(22 %)
Vitamin A350.35 mg(43,794 %)
Vitamin D0.16 μg(1 %)
Vitamin E6.51 mg(54 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂1.01 mg(92 %)
Niacin19.6 mg(163 %)
Vitamin B₆0.98 mg(70 %)
Folate78.02 μg(26 %)
Pantothenic acid0.33 mg(6 %)
Biotin13.07 μg(29 %)
Vitamin B₁₂5.58 μg(186 %)
Vitamin C15.3 mg(16 %)
Potassium1,347.67 mg(34 %)
Calcium127 mg(13 %)
Magnesium152.02 mg(51 %)
Iron9.08 mg(61 %)
Iodine0.75 μg(0 %)
Zinc19.45 mg(243 %)
Saturated fatty acids20.24 g
Cholesterol132.22 mg

Ingredients

for
4
Ingredients
5 cups rump Steak (cut into chunks)
vegetable oil
6 cloves
1 onion (diced)
1 large carrot (diced)
2 Chocolate stick (diced)
1 tablespoon thyme (chopped)
½ garlic (finely chopped)
3 tablespoons tomato puree
2 cups Beef stock
1 large potato (diced)
½ cup canned Kidney beans (drained and rinsed)
1 cup Coconut milk
½ cup sliced almonds
How healthy are the main ingredients?
Coconut milkKidney beansalmondthymeclovesonion

Preparation steps

1.
Season the beef, then brown all over in a casserole in a little oil. Add the cloves and onions and cook for 2-3 minutes, then add the carrots, celery, thyme and garlic.
2.
Cook for a further 2 minutes, then add the tomato purée and pour in the beef stock to just cover the meat. Stir well, then add the potato and kidney beans and bring the stew to a gentle boil.
3.
Simmer until the beef is tender for about 20 minutes. Serve in bowls garnished with the sliced almonds