Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

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/
Healthy Recipes (297)      Gluten Free (118)      Low FODMAP (7)     
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)

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)

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.

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.

Quick Tip 79 - Making casserole healthier

#Healthy recipes
#Gluten free
I like this Article - 8
[ print friendly ]
More Articles by Naomi
Did you know that strawberries have more **vitamin C** and **less calories** by weight than oranges?...
I love hard boiled eggs but become frustrated when I peel them and the whites come off with the shel...
This quick, light and fluffy banana bread is delicious, healthy and not as dense as other banana bre...
We all occasionally put off doing some things
Anyone who has lost a loved one knows the physical impact and often debilitating way grief can impac...
Do you struggle with procrastination? If you are like the majority of people, the answer is probabl...
view all articles by Naomi
Articles by Naomi on Other Hubs
ID: 81099
[ Submit a Comment ]
Trending Articles
I love making banana bread and finding ways involve the kids in the kitchen too
A hot chocolate really hits the spot to warm your insides on a cold, wet and wintery day, with the a...
This is a delicious budget friendly family dinner that’s packed full of goodness
Sometimes it's nice to eat a meal without grains, although that isn't always easy to do
I love fried rice, but since finding out I have coeliac disease the take-away kind is off the menu
Prepare this clever salad several days ahead for work, or to take on an outdoor picnic
by Lucy
These nutritious rissoles are ridiculously tasty, easy to make, and will be a huge hit with the whol...
These delicious little balls of chocolatey goodness are not only gluten and dairy free, they're pack...
The following dates are in the Australian Health Calendar for December 2019: * 1 December - World...
These pear and oat muffins are easy to make and a tasty addition to increase fibre into your diet
Nutrition (269)
Vegan (122)
Skin Care (101)
How To (64)
Lists (61)
Hygiene (35)
Yoga (29)
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version