Easy beef casserole

Face the winter chill with this healthy and hearty casserole

1 ratings

1 hour 20 minutes
Serves 4
3 of 5 a day

Nutrition: Per serving

Kcal523
Fat9g
Salt0.3g
Sugar7.6g

Recipe by: World Cancer Research Fund | cancer and nutrition experts

Too much red meat increases the risk of bowel cancer. All our beef recipes keep an eye on portion size, so you can still enjoy red meat as part of a healthy diet

Ingredients

1 teaspoon vegetable oil
400g lean beef, cubed
1 small onion, chopped
1 garlic clove, finely chopped
1 medium green pepper, deseeded and chopped
1 x 400g can chopped tomatoes
200g cauliflower florets, cut into pieces
200g sweetcorn, frozen or tinned
300g wholegrain rice
Freshly ground black pepper
Handful of coriander, chopped

Method

Heat the oil in a large, non-stick pan on a medium-high heat. Brown the meat on all sides then transfer to a bowl and set aside.
Add the onions, garlic and peppers to the pan and cook over a medium-high heat for 5 minutes or until the onion is translucent.
Add the tomatoes and return the beef to the pan. Simmer with the lid on for 1 hour or until the beef is tender. Add more water if necessary.
Meanwhile, cook the rice according to the instructions on the packet. Drain and set aside until needed.
Add the cauliflower to the beef. Cook for another 6 minutes or until the cauliflower is tender. Add the sweetcorn and cooked rice.
Season to taste with pepper. Cook, stirring occasionally, until the mixture is heated through. Stir in the coriander and serve.

This is a great way of using up any leftover vegetables. Simply chop them up and add to the pan.