One-pot beef casserole with roasted eggplant, tomato and capsicum
Prep: 10 mins
Cook: 2 hours 30 mins
Serves 4
Excellent source of iron
|
Ingredients
|
Method |
| Energy kJ (kcal) | 2172 (519) |
| Protein (g) | 64.7 |
| Fat (g) | 13.5 |
|
Saturated (g)
|
5.4 |
| Carbohydrate (g) | 17.7 |
|
Sugars (g)
|
13.0 |
| Sodium (mg) | 200 |
| Iron (mg) | 7.8 |
| Zinc (mg) | 14.4 |
| Vitamin B12 (ug) | 10.3 |
| Vitamin D (ug) | N/A |
| Selenium (ug) | 18.4 |
Reduce heat in the pan, add a little oil, add the sliced onion, cook for 1–2 minutes, and stir occasionally.
Sprinkle in the flour and stir until the onion is coated. Gradually pour in stock and wine and add the tomato paste, stirring well. Add the herbs, stir until the mixture boils. Add to the casserole dish, stir to combine. Cover the casserole dish, place in oven, and cook until the beef is very tender. Stir every 40 minutes or so, add water if needed to keep the ingredients just covered. In the last 30 minutes cooking time roast eggplant slices and red capsicum in the oven as the casserole cooks, gently stir them into the cooked casserole to serve.
Cooktop method:
Place the browned beef and other ingredients in a heavy-based pot. Partially cover, keep the heat low. Simmer until the meat is very tender. Stir occasionally; add water or stock if needed during the cooking time to keep ingredients well covered. In the last 30 minutes cooking time roast eggplant slices and red capsicum in the oven, gently stir them into the cooked casserole to serve.