Spiced Beef Vegetable Casserole

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Get ahead with this freezer-friendly beef and vegetable casserole. Make it on the weekend in preparation for busy weeknights.

The ingredient of Spiced Beef Vegetable Casserole

• 40g 1 4 cup plain flour
• 1kg beef chuck steak excess fat trimmed cut into 3cm pieces
• 1 1 2 tablespoons vegetable oil
• 1 carrot peeled cut into 1cm pieces
• 1 parsnip peeled cut into 1cm pieces
• 2 garlic cloves crushed
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 2 teaspoons ground cardamom
• 2 massel beef style stock cubes crumbled
• 375ml 1 1 2 cups water

The Instruction of spiced beef vegetable casserole

• preheat oven to 160u00b0c place the flour on a plate toss the beef in the flour shaking off the excess
• heat the oil in a large non stick frying pan over high heat add a third of the beef and cook turning for 6 minutes or until well browned transfer to a plate repeat with the remaining beef in 2 more batches
• reduce heat to medium add carrot parsnip garlic cumin coriander and cardamom and cook stirring for 1 minute or until aromatic stir in beef stock cubes and water and bring to the boil remove from the heat
• transfer mixture to a 4cm deep 1 5l 6 cup ovenproof dish cover and bake in preheated oven stirring occasionally for 1 1 2 hours or until the beef is tender and the sauce thickens slightly

Nutritions of Spiced Beef Vegetable Casserole

calories: 455 295 calories
calories: 22 grams fat
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calories: 11 grams carbohydrates
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calories: 52 grams protein
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calories: 517 27 milligrams sodium
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