Oven Baked Beef Casserole


A comforting, hearty meal for the active family! Full of protein and rich in iron, selenium, zinc and B vitamins. Did you know Vitamin B and iron is essential for energy. Additional green vegetables provide a well balanced nutritional meal.


  • 2 medium onion (large diced)
  • 2 cloves garlic, finely chopped
  • 2 carrots sliced and halved
  • 2 stalks celery
  • 8 baby potatoes, halved
  • 2 TBS coconut oil
  • 2 kgs chuck steak (remove fat, large dice)
  • 1/4 Cup rice flour
  • 1/3 Cup red wine vinegar
  • 1/3 Cup tomato paste
  • 2 TBS malasses
  • 1 TSP sea salt
  • 1 TSP freshly cracked black pepper
  • 1 Litre beef stock (suggest King Island)
  • 2 medium tomatoes, diced
  • 2-3 TBS parsley, chopped
  • 180 Grams sweet potato, diced small
  • 3 bunches of broccolini, stems removed


  • Heat oven 170 C in fan forced oven.
  • Using a oven proof pot with lid (or large frying pan) melt coconut oil and sauté onions and garlic for 2 minutes low-medium heat.
  • Add carrots, celery and baby potatoes sauté for a further 3 minutes remove from pot and set aside.
  • Coat chuck steak with rice flour in a plastic bag.
  • In the same pot brown the meat on all sides on medium to high heat reduce heat and add sautéed vegetables back into the pot.
  • Combine the red wine vinegar, tomato paste, molasses and sea salt in a bowl and add to pot.
  • Add beef stock, chopped tomatoes, parsley and pepper.
  • Stir in chopped sweet potato to thicken casserole.
  • Place pot in pre heated oven with lid and cook for 30 minutes then reduce heat to 160 C for 1 hour stirring occasionally.
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