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Beef, Capsicum & Paprika Casserole
Prep: 20 mins
Cook: 2 hours
Serves 4-6
Low Fat
Excellent source of iron
Low Sodium
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Ingredients
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Method |
Nutrition Information Per Serving
Serving size: 418g| Energy kJ (kcal) | 1540 (368) |
| Protein (g) | 44.6 |
| Fat (g) | 13.0 |
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Saturated (g)
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4.0 |
| Carbohydrate (g) | 17.1 |
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Sugars (g)
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14.3 |
| Sodium (mg) | 472 |
| Iron (mg) | 6.0 |
| Zinc (mg) | 9.8 |
| Vitamin B12 (ug) | 6.8 |
| Vitamin D (ug) | 0 |
| Selenium (ug) | 10.9 |
Providing a boost of protein, be rest assured this dish will contribute to healthy muscles and bones.
- Don’t rush the initial stage of browning the meat. This will make your casserole rich in colour and flavour. Brown the meat in small batches over a medium-high heat.
- Simmer the casserole gently and taste it to see if it’s ready. Stir occasionally and adjust the heat as it cooks if needed. When it’s done the meat should be tender enough to fall apart easily with a fork.
- A casserole will keep for up to 2 to 3 days in the refrigerator. Casseroles should be refrigerated immediately after the steam from cooking has evaporated. Place the hot casserole into a shallow container, and then into the fridge so it cools quickly. Do not leave it to cool completely on the bench. To serve bring it slowly to the boil over a medium heat, reduce heat and simmer for about 3 minutes, or until the meat and sauce are both thoroughly hot.
- To keep the sodium content of this dish down, make or purchase a salt reduced stock.
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BEEF + LAMB NEW ZEALANDPO BOX 33 648TAKAPUNA, AUCKLAND, NEW ZEALAND
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Preheat oven to 180°C. Cut beef into 2.5-3cm cubes. Season with salt and pepper, and add about 2 tablespoons of oil to the beef, mix well. Heat a large frypan over a medium-high heat. Brown the beef in 2 or 3 batches. Remove each batch and place it in a casserole dish.
Reduce heat in the pan, add a little oil, add onion and garlic, cook for 1 minute, add carrot and capsicum, cook for 1-2 minutes, and stir occasionally.
Sprinkle in paprika, flour and caraway seeds, stir until the carrots and capsicums are coated. Gradually pour in the tomato puree and stock, stirring well. Stir until the mixture boils. Add to the casserole dish, stir to combine. Cover the casserole dish, place in oven. Stir every 40 minutes or so, add water if needed to keep the ingredients just covered. Cook until the beef is very tender.
To make and cook chive dumplings
Using your fingertips rub the butter into the flour. Add the salt and baking powder and chives, mix well. Make a hole in the centre, add the cold milk, and mix lightly until just combined.
Test your casserole, if the meat is tender (and just about ready to serve) you can now add the dumpling mixture. Drop small spoonfuls of the mixture around the edge of the simmering casserole. Re-cover the casserole dish and cook casserole for a further 15-20 minutes.
Cooktop method
Place the browned beef and other ingredients in a heavy-based pot. Partially cover, keep the heat low. Stir occasionally, add water if needed during the cooking time to keep ingredients well covered. Simmer until the meat is very tender.