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Hearty beef casserole (Low FODMAP, gluten free)

by Naomi (follow)
For my recipes recipeyum.com.au/cookbook/108127/ and healthy options and tips on healthyhints.com.au/profile/108127/
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This easy to make, healthy casserole is a family favourite with tender beef and vegetables. It can be prepared ahead and reheated, which is great as you can cook it during the weekend for busy working weeks. Don’t be daunted by the ingredient list! It is essentially beef, herbs, vegetables and tomato. Other seasonal vegetables can be added if desired.

Serve alone or with pasta, rice or mashed potato. Enjoy!



Hearty beef casserole
Hearty beef casserole


Preparation Time: 10 minutes
Cooking Time: 3 hours (see Tips for reheating)
Serves: 4 - 6 (depending on accompaniments)

Ingredients
500 - 700 g chuck, gravy, blade beef, cut into 4 cm cubes
Salt and pepper
2 tablespoon flour (gluten free, if required)
Olive oil
2 - 3 cloves of garlic (exclude for low FODMAP)
1 onion, diced (exclude for low FODMAP)
3 large carrots, cut into 3cm pieces
3 sticks of celery, sliced 
2 tablespoon oregano
1 tablespoon basil
1 teaspoon thyme
400 g can chopped tomatoes
400 ml water (I fill tomato can)
3 large bay leaves
Pasta (gluten free), rice or mashed potato (to serve)

Method
Preheat the oven to 150C / 300F.
Season the beef with salt and pepper, dust with flour and brown on a oven proof pan. Transfer to a plate. (Tip - toss beef, salt, pepper and flour in a sealed plastic bag coat evenly).
Sauté the onion for 1 - 2 minutes until translucent.
Add the garlic cloves, carrot, celery and cook for 3 - 4 minutes, until the celery is tender.


Hearty beef casserole
Brown the seasoned beef and then add the vegetables

Return the meat to the pan. Add the tomatoes, herbs, water, season with salt and pepper and stir. Bring to the boil.
Cover and bake for 2 1/2 hours. (Or 2 hours if reheating later. See Tips).
Uncover and increase the oven temperature to 220C / 425F for 20 minutes.
Take out of the oven and remove the bay leaves.
Serve with a pasta, riced mashed potato if desired.

Tips
Chuck or gravy beef takes 2 - 2 1/2 hours to cook. Topside or blade steak takes 1 1/2 hours to cook.
This casserole can be refrigerated after 2 hours. When you are ready to reheat, stir in 1 1/2 cups of water, place the dish in a cold oven, turn the oven onto 220C / 425F and bake for 45 minutes uncovered. The casserole will warm gradually with the oven and will not break the dish with the change in temperature.

Related
Quick Tip 79 - Making casserole healthier

Categories
#Healthy recipes
#Gluten free
#Low FODMAP
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