Beef and Vegetable Casserole

Ingredients

• 500g lean round steak
• Cooking oil spray
• 1 onion sliced
• 3 cloves garlic, crushed
• 2 teaspoons ground cumin
• 1 teaspoon dried thyme leaves
• 2 bay leaves
• 400g can chopped tomatoes
• 250g potatoes, chopped
• 2 large carrots, thickly sliced
• 250g sweet potato, chopped
• 4 zucchini, thickly sliced
• 250g mushrooms, halved
• 2 tablespoons tomato paste
• 1/2 cup red wine
• 1/3 cup chopped fresh parsley

Preparation time: 40 minutes
Serves: 6

Step 1

Preheat oven to 180 degrees.  Remove excess fat from the meat and cut into 2cm cubes.  Spray on a non stick frying pan with the oil and fry the meat until golden brown.  Remove from the pan.  Spray the pan again, add the onion and cook until lightly golden.  Add the garlic, cumin, thyme and bay leaves - stir for 1 minute.

Step 2

Return the meat to the pan, tossing to coat with spices.  Add 1.5 cups water and the chopped tomato.  Simmer for 10 minutes or until thickened.  Mix in a large casserole dish with vegetables, tomato paste and wine.

Step 3

Bake covered, for 1 hour. Stir well, then uncover and bake for 20 minutes.  Season, remove the bay leaves and stir the parsley.

Nutritional Breakdown

Nutrition per serve:
Protein 25g; Fat 4g; Carbohydrate 20g; 220 Calories.