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.

Ingredients:

• 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

Method:

• 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.