Easy beef casserole

Face the winter chill with this healthy and hearty casserole
5 ratings
Recipe by: Sharon Hui | Former Health Information Manager

This tasty recipe is great for a chilly evening and you can add any leftover veg you have in the fridge. It includes a small amount of lean, red meat, which is high in protein, low in fat and a good source of iron and zinc.

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Ingredients
  • 1 teaspoon vegetable oil
  • 400g lean beef, cubed
  • 1 small onion, chopped
  • 1 garlic clove, finely chopped
  • 1 medium green pepper, deseeded and chopped
  • 1 x 400g can chopped tomatoes
  • 200g cauliflower florets, cut into pieces
  • 200g sweetcorn, frozen or tinned
  • 300g wholegrain rice
  • Freshly ground black pepper
  • Handful of coriander, chopped
Time
80 minutes
SERVES:
4
CALORIES:
523
FAT:
9.0g
SALT:
0.3g
SUGAR:
7.6g
5 A DAY:
3
Method
  1. Heat the oil in a large, non-stick pan on a medium-high heat. Brown the meat on all sides then transfer to a bowl and set aside.
  2. Add the onions, garlic and peppers to the pan and cook over a medium-high heat for 5 minutes or until the onion is translucent.
  3. Add the tomatoes and return the beef to the pan. Simmer with the lid on for 1 hour or until the beef is tender. Add more water if necessary.
  4. Meanwhile, cook the rice according to the instructions on the packet. Drain and set aside until needed.
  5. Add the cauliflower to the beef. Cook for another 6 minutes or until the cauliflower is tender. Add the sweetcorn and cooked rice.
  6. Season to taste with pepper. Cook, stirring occasionally, until the mixture is heated through. Stir in the coriander and serve.
This is a great way of using up any leftover vegetables. Simply chop them up and add to the pan.