This recipe is a batch cook, so if you work strange hours like a night shift, you can just go straight to your freezer and take out a portion, defrost and reheat, and you are ready to go. Packed with protein and relatively low in fat and carbs, you won’t feel bloated or sleepy after you eat. The spices provide a delicious smoky flavour to the dish.
Serves: 3 – 4 x 500ml food pots (depending on your appetite!)
Preparation Time: 10 minutes
Cooking Time: Approximately 3 hours
Ingredients:
- 1½tbsp olive oil
- 450g chuck steak for casseroles
- 1 large brown onion, chopped
- 1 medium sized carrot, chopped
- 2 sticks celery, chopped
- 2 beef stock cubes
- 1tsp smoked paprika
- 1tsp medium chilli powder
- 1tsp dried cumin
- 600g tinned chopped tomatoes (this is about a can and a half, so you will have some left for another dish, or if you need to top up the casserole if it begins to dry out)
- 200g tinned haricot beans, rinsed and drained
Method:
- Set your oven to 160°C/140°C fan/Gas mark 3.
- In a large casserole dish that is heatproof for oven top, put the beef, onions, carrots and spices in and cook until lightly browned and fragrant.
- Add tomatoes and stock cubes and stir thoroughly. Taste the sauce and add seasoning if required. Place the casserole lid on and put into the oven once temperature has been reached. Cook for two and a half hours, stirring a few times to prevent sticking. If the casserole is beginning to dry out, you can add the remaining tomatoes or some water to thin down.
- Remove from the oven and stir in the beans. Replace the casserole into the oven and cook for another 30 minutes. The meat should be lovely and tender and have a delicious smoky flavour.
- Ladle into your pots if eating that day, or once cooled, freeze in food bags or containers for up to 3 months.
Nutritional Values:
Calories 341, Fat 12g, Saturates 5g, Carbohydrates 18g, Sugar 4g, Fibre 4g, Protein 42g