A Delicious One-Pot Meal!

Chat 1 Comment

Beef and Butternut Casserole with Mushrooms and Tomato

We love the latest NutritionConfidence recipe from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp! It is packed with vegetables (a whopping four servings), high in fibre and a good source of iron. Comfort food, which is still a healthy balanced meal.

This is a meal-in-one casserole, which is easy to prepare ahead of time. Perfect for dinner guests and to make during a very busy week. Butternut contains double the starch compared to the other vegetables, so may be used as a carbohydrate in this dish. Since there are four other vegetable servings, the butternut can serve as the starch of the meal.

RECIPE (Serves 4)

INGREDIENTS

1 onion

1 leek

4 cloves garlic

2 rashers bacon, optional

2 sprigs fresh rosemary

2 t olive oil

2 bay leaves

1 butternut, large (800 g)

250 g  mushrooms, mixed are most delicious

410 g  tinned chopped tomatoes (1 x 410 g tin)

150 ml red wine, optional

500 g beef goulash pieces, check for minimal visible fat.

8 black olives

2.5 ml salt & freshly ground black pepper (½ t)

METHOD

  1. Preheat the oven to 180ºC
  2. Peel the onion and chop. Trim, wash and slice the leek. Peel and slice the garlic.
  3. Heat a large pan or ovenproof casserole on medium heat.
  4. Finely slice the bacon. Pick the leaves off the rosemary sprig and chop finely.
  5. Pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly
  6. Add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.
  7. Meanwhile, peel and cut the butternut into bite size cubes and add to the pan.
  8. Clean the mushrooms and cut off the stems. Add both the stems and whole mushroom tops to the pan.
  9. Add the meat cubes, pour over the wine and simmer for 10 minutes.
  10. Add the tinned tomatoes.
  11. Rinse the tomato tin out with quarter tin of water and add to the pan or casserole.
  12. De-stone the olives by cutting in half. Add to the casserole and mix in gently.
  13. Bring the casserole to a boil and then place in the pre-heated oven to bake for 45 mins, until thick and delicious.
  14. Serve on its’ own as a complete balanced meal.

NUTRIENTS PER SERVING (600 g)

Energy                                                      1918 kJ

Protein                                                      30.3 g

Carbohydrates                                         31.3 g

Total sugars                                               4.5 g

Added sugar                                              0.0 g

Total Fat                                                     18.5 g

Saturated fat                                              7.7 g

Fibre                                                           7.7 g

Sodium                                                       682 mg

One serving is equivalent to 1 carbohydrate, 4 proteins and 4 vegetables

 

Veggie Burger

Chat Leave a comment

We love this veggie burger recipe. The lettuce leaf is a perfect low kilojoule & low carb ‘roll’! The burger includes sweet potato, butternut, almonds and lentils! Our dietitians say… Sweet potato is a low GI alternative to regular potato with a high soluble fibre & vitamin A content. Lentils contain a combination of protein, carbs, fibre, minerals, folate & vitamin B. Legumes’ low glycaemic index keeps you full for longer!

Avo is a low sugar fruit & high in healthy mono-unsaturated fat. It’s a power house of vitamins & minerals like folate, potassium & lutein (good for eyesight).

RECIPE

Makes 6 burgers

Ingredients

350g butternut cubes

350g sweet potato cubes

150g lentils, cooked

2ml ground cinnamon

2ml ground nutmeg

30ml extra virgin olive oil

Salt & pepper

1/2 cup ground almonds

1 whole ice berg lettuce

How to make it

  • Preheat the oven to 180°C.
  • Add butternut, sweet potato & oil in a roasting tray.
  • Sprinkle cinnamon, nutmeg, salt & pepper.
  • Roast in the oven for 30min, until soft.
  • Leave buternut & sweet potato to cool.
  • Mix lentils, veg & half the almonds in a bowl.
  • Mash the mixture together until even.
  • Taste and add more seasoning if necessary.
  • Split the mixture into 6 evenly sized balls.
  • Shape into burger patties & coat in the remaining almonds.
  • Drizzle oil into a non-stick frying pan on medium heat.
  • Fry the paties for 1min on each side until golden brown.
  • Put your burger paty on the middle of a whole ice berg leaf. Wrap your burger up in a letuce leaf & serve.

TIP: Add favourite burger toppings like guacamole, salsa & fresh sprouts

For more amazing recipes scroll through the blog or visit: http://www.adsa.org.za/Public/Recipes.aspx