Italian Beef Casserole

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An delicious recipe inspired by Italian flavours, suitable for the oven or slow cooker.

Prep: 20 mins

Cook: 6 hours

Serves 6

Excellent source of iron

Ingredients

1 kg chuck or boneless shin/gravy Quality Mark beef1 large onion, diced
2 cloves garlic, crushed
1 each red and green capsicum, chopped
2 tablespoons plain flour
2 tablespoons tomato paste
1 cup beef stock
400g can diced tomatoes
1 tablespoon dried oregano
400g can cannellini beans, well drained

Method

Cut beef into 2.5cm-3cm pieces and season the beef with salt and pepper. Brown the meat in a frying pan over a high heat and transfer to a slow cooker.

Scatter in the onion, garlic and capsicums. Stir the flour, tomato paste and beef stock together to make a smooth paste and pour over the beef. Add the tomatoes, scatter in the oregano and cover.

Cook on low for 6-8 hours or high for 3-5 hours. Add the cannellini beans, stir to mix and allow to heat through before serving.

Oven Cooking Instructions

Prepare the casserole as above, adding an extra 1 cup of beef stock. Cook in a lidded ovenproof dish at 180ºC for 120 minutes.

Cooktop method

Place the browned beef and other ingredients in a heavy-based pot. Partially cover, and keeping the heat low, simmer until the meat is very tender. Stir occasionally, adding water if needed during the cooking time to keep ingredients just covered. In the last 30 minutes of cooking time, add the tomatoes and cannellini beans.

Suitable Cuts
Nutrition

Nutrition Information Per Serving

Serving size: 380g

Energy kJ (kcal)	1359 (324)
Protein (g)	44.8
Fat (g)	8.4
Saturated (g)	3.6
Carbohydrate (g)	15.2
Sugars (g)	5.6
Sodium (mg)	355
Vitamin C (mg)	41
Vitamin E (mg)	2.4
Vitamin A (ug)	76
Vitamin B12 (ug)	6.8
Vitamin B6 (mg)	1.2
Iron (mg)	5.7
Zinc (mg)	9.9
Vitamin D (ug)	N/A
Selenium (ug)	10.2
Fibre (g)	5.5