Healthy Eating Recipes
Easy Beef Casserole
½ oz plain flour, 1¼lb diced lean braising steak, 1 chopped large onion, 2 level tsp mustard, 1 level tsp thyme, ½ pint of red wine, 1 level tbsp sun dried tomato paste of tomato puree, 1lb potatoes, 8 carrots.
Makes 4 servings, 400 calories per serving
Preheat oven to 180c/gas mark 4. Place the flour in bowl, season with salt and pepper to taste, add the beef, toss well to coat. Spray the base of a large non stick frying pan or wok with some fry light and gently fry the beef for 3 minutes, when the meat is browned add the onion and cook on a high heat for 2-3 minutes. Add the garlic, mustard and thyme, pour in the wine and add the tomato paste and season, simmer again for 3 minutes. Transfer to a casserole dish and cover, place in the middle of the oven and cook for 35 minutes. Remove the dish from the oven, peel and grate the potatoes directly over the casserole. Increase the oven temperature to 200c/gas mark 6 and return to oven without the lid for 15-20 minutes until the top is brown and crisp. Serve with the carrots and other vegetables of your choice.
