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May 24th, 2013, 21:55 PM  
SoSlim Rising Star
Join Date: May 2013
Posts: 351
Likes: 40

Beef Casserole

Serves: 4
Prep time: 15 minutes
Cook time: 1 hour
Syns per serving:

Green: 1
Original: FREE
Extra Easy: FREE

Add 6 Syns if not using Beef or steak (raw weight) as a Healthy Extra on Green.


380g steak, all visible fat removed
2 garlic cloves
2 onions, 2 turnips, 3 carrots and 2 courgettes
Low calorie cooking spray
A sprig of rosemary
1 tbsp beef stock made with Bovril
2 x 400g cans chopped tomatoes
2-3 tbsp artificial sweetener
Salt and freshly ground black pepper
4 tbsp freshly chopped parsley


1. Prepare the ingredients: cut the steak into bite-sized pieces; peel and crush the garlic; peel and chop the onions; turnips and carrots; slice the courgettes.

2. Heat a large pan sprayed with low calorie cooking spray. Add the steak and fry for 5-6 minutes until lightly browned. Add the garlic, onions, turnips, carrots, rosemary, stock, chopped tomatoes and artificial sweetener and stir well. Bring to the boil, cover and simmer for 40-45 minutes, stirring occasionally.

3. Add the courgettes and cook for a further 8-10 minutes or until just tender. Season well and serve garnished with freshly chopped parsley.

Tip: Ring the changes by using extra lean beef or pork mince instead of steak in this recipe.

When cooked this dish can be frozen for up to 1 month.
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