AdVital Beef Casserole Recipe
AdVital Beef Casserole Recipe

Beef Casserole

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January 17, 2017

Hearty Beef Casserole fortified with AdVital is high in protein, energy dense, and provides a good source of Vitamin A & D.

  • Prep: 10 mins
  • Cook: 2 hrs 30 mins
  • Yields: 4 serves

Ingredients

400g casserole steak, diced into 3cm cubes

Salt and pepper, to taste

2 tbsp (40mL) oil

1 (160g) onion, diced

1 (125g) carrot, diced

2 tbsp (20g) plain flour or gluten free plain flour

3 tbsp (60g) tomato paste

2 cups (500mL) beef stock (salt reduced)

1 tsp mixed herbs

3 scoops (120g) AdVital

1 cup (130g) frozen garden peas

To serve: Mashed potatoes, refer to Mashed Potatoes Recipe

Directions

Oven Bake

1Preheat oven to 180°C conventional/160°C fan forced.

2Place the flour in a small bowl and gradually mix in 2-3 tbsp beef stock to make a smooth paste.

3Place the paste, beef, vegetables, tomato paste, stock and herbs into a casserole dish, stir to combine then cover.

4Place in preheated oven, stirring every half hour or so. If it becomes dry add a small amount of water.

5When the meat and vegetables are tender (1-2 hours) remove from oven, stir in AdVital and peas until well combined and return the covered casserole to the oven for 15 minutes.

6Season to taste and serve hot with mashed potatoes.

Stove Top

1Place the flour in a small bowl and gradually mix in 2-3 tbsp beef stock to make a smooth paste.

2Place the paste, beef, vegetables, tomato paste, stock and herbs in a heavy-based pot. Bring to the boil then turn the heat down to low and partially cover the pot. Simmer until the meat and vegetables are tender, approximately 1-2 hours. Stir occasionally, if it becomes dry add a small amount of water.

3When the meat and vegetables are tender remove from heat, stir in AdVital and peas until well combined and return the covered pot to low heat for 15 minutes.

4Season to taste and serve hot with mashed potatoes.

Recipe Notes

Hints & Tips

  • Different cuts of meat require different cook times, check with your butcher.
  • When the meat is done it should be tender enough to break apart easily with a fork.
  • For extra vegetables, add a cup chopped celery with the carrot.
  • Substitute the plain mash with one of our other delicious mash recipes: Potato & Cauliflower Mash or Mashed Orange Veggies.

Low FODMAP Diet Tips

  • Leave out onion. Add fresh or dried herbs for extra flavour.
  • Use gluten free flour.
  • Replace frozen peas with green beans.
  • Use stock free of gluten, onion and garlic.

 
For full nutrition information for this recipe, please refer to the AdVital Recipe Book in the AdVital Media Library.

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Nutrition Facts

Serving Size285 g (casserole only)
Energy1991 kJ
Sodium728 mg
Potassium817 mg
Protein34.6 g
Sugar9.5 g
Total Fat24.4 g
Saturated Fat7.6 g
Total Carbohydrates27.6 g

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