Beef Casserole Recipe

The carrot, a root vegetable is often claimed to be the perfect ingredient for a balanced diet.

Being a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants, carrots are used in a great variety of dishes.

They also have a number of health benefits. They’re weight-loss-friendly food and have been linked to lower cholesterol levels and some studies have shown they even help with eye health. Furthermore, the carrots’ antioxidants have been linked to a reduced risk of cancer.

Carrots are found in many colors, including yellow, white, orange, red, and purple. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Nutrition facts:

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

• Calories: 41
• Water: 88%
• Protein: 0.9 grams
• Carbs: 9.6 grams
• Sugar: 4.7 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Being composed of water and carbs, they are great in every diet. They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.

We propose you a beef casserole recipe, a tasty dish that also includes carrots.

Beef Casserole Recipe

Perfect winter warmer and, although it seems rich, the beef casserole is actually suitable for a low-calorie diet of 1200–1500 calories a day.

Ingredients:

• 700g/1lb 9oz braising steak, trimmed of excess fat and cut into 3-cm/1¼-in chunks
• 2 tbsp olive or sunflower oil
• 2 onions, thinly sliced
• 2 tbsp plain flour
• 2 tsp dried mixed herbs
• 150ml/5fl oz red wine
• 450ml/16fl oz beef stock, made with 1 stock cube
• 2 tbsp tomato purée
• 1 bay leaf
• 3 carrots (about 300g/10½oz), peeled and thickly sliced
• 300g/10½oz closed cup mushrooms, sliced
• sea salt and freshly ground black pepper
• handful fresh flatleaf parsley, roughly chopped, to garnish

For the kale mashed potato

• 575g/1lb 4½oz floury potatoes, peeled and cut into roughly 5-cm/2-in chunks
• 25g/1oz butter
• 4 tbsp semi-skimmed milk
• 100g/3½oz kale, trimmed, hard stalks removed, roughly chopped
• sea salt and freshly ground black pepper

Preparation:

1. Preheat the oven to 180C/160C Fan/Gas 4. Season the beef well with salt and pepper.
2. Heat half of the oil in a large, non-stick frying pan and fry the beef in two batches for 2–3 minutes, or until browned on all sides. Transfer to a casserole dish.
3. Add the remaining oil and the onions to the pan and fry over medium-high heat for 4–5 minutes, or until lightly browned. Place the onions into the casserole dish and sprinkle with the flour and dried herbs. Toss well together.
4. Pour the red wine and stock into the casserole dish and add the tomato purée and bay leaf. Stir well and bring to a simmer on the hob. Cover with a lid and bake in the oven for 1½ hours.
5. Carefully remove the casserole from the oven and stir in the carrots and mushrooms. Cover and bake until the beef and vegetables are just tender.
6. Meanwhile, to make the kale mashed potato, place the potatoes into a large saucepan and cover with cold water. Bring to the boil and cook for about 15 minutes, or until very tender. Drain well then return to the saucepan. Mash with the butter and milk until smooth. Season with salt and pepper.
7. Place the kale into a saucepan and add water. Cover with a lid and bring to the boil until tender, removing the lid and stirring the kale as it cooks. Drain well then stir into the mash.
8. Serve the kale mash alongside the casserole, garnished with the parsley.
9. Enjoy!