2017-08-21
Iron-Rich Casserole
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Iron-Rich Casserole

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This iron-packed casserole is a gentle way to introduce kidney to the family. Kidneys are very high in iron but can be an overwhelming flavour when eaten alone. But combined with steak and vegetables it makes for a delicious, iron-rich casserole great for bubs and the rest of the family.
<b>Prep:</b> 10 mins Prep: 10 mins
<b>Cook:</b> 2 hours 30 mins Cook: 2 hours 30 mins
Serves 4 adults Serves 4 adults
Low Fat Low Fat
Good source of iron Good source of iron
Low Sodium Low Sodium
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Ingredients

  • 400g steak 
  • 150g sheep or ox kidney
  • 1 tablespoon olive oil
  • 1 small onion, chopped into quarters
  • 2 stalks celery sliced (removed stringy bits)
  • 2 carrot – chopped into sliced
  • 1 medium kumara diced chunky
  • 2 medium sized potato diced chunky 
  • 1 tablespoon of chopped fresh thyme
  • 3 tablespoons Worchestershire sauce
  • 2 tablespoons chopped parsley
  • 2 cups low salt beef stock (or water)
  • 1 tablespoon flour or cornflour mixed with a little cold water until smooth

Method

Trim any excess fat off the steak and cut into 2cm cubes. To prepare the kidneys, halve and cut out the fatty white cores. Slice kidneys into small bite size pieces  

Heat oil in a fry-pan or stove top casserole dish and cook the onion and celery on a moderate heat for a few minutes. Add the carrot, potato and kumara, and continue cooking for several minutes. Reduce the heat to medium.

Add the beef and kidneys and stir well. Add the thyme and beef stock (or water), and cover the casserole before placing in the oven at 170°C for 1½ - 2 hours or until the meat is tender. If cooking for a young baby, remove some meat, vegetables (not onion) and liquid at this stage to chop or puree.

Add the Worcestershire sauce, salt & pepper to taste, combined flour and water, stir well and cook for another 5 minutes until thickened.

Garnish with more parsley and serve in bowls with some crusty bread to mop up the sauce and some steamed green vegetables. 

 

6-7 months

Once all these foods have been introduced to baby, purée to a smooth consistency, introducing more lumps over time.
 

8-9 months onwards

Serve as cooked, with extra vegetables, mashed, chopped or once cooled slightly as finger foods.
 
  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size:  Adult serve (533g) Older baby/toddler serve (~180g)*
Energy kJ (kcal) 1415(338)                       478(114)
Protein (g) 31 10.5
Fat (g) 11.1 3.8
Saturated (g)
3.1 1
Carbohydrate (g) 25.4 8.6
Sugars (g)
13.8 4.7
Sodium (mg) 447 35
Iron (mg) 5.9 2
Zinc (mg) 4.8 1.6
Vitamin B12 (ug) 7.3 2.5
Selenium (ug) 41.7 14
Kidney's are high in iron and selenium. 
For adults a serve is a good source of iron.
*Serving size will vary depending on your baby or toddler's age and appetite. Each baby is unique and some days they will eat more than other days. 
  • For time poor or tired parents miss the frying steps and place all ingredients in the crockpot and cook on low for 6-8 hours.
  • You can also look out for pre-prepared combined steak and kidney packets at the supermarket.
  • Optional - add 2 cups sliced mushrooms if the family enjoy them or add one cup of frozen peas when thickening the casserole.
  • For an older baby or todder, a serve (~180g) will provide approximately 2mg iron.
  • Increase the iron content of this meal by increasing the meat content to 500g steak and 200g kidneys or by adding several chopped up silverbeet leaves towards the end of the cooking time. Bonus is it'll feed a bigger family as well. 

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TAKAPUNA, AUCKLAND, NEW ZEALAND
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