
Beef & Tomato CasseroleRecipe by Chef Michael Williams Prep time 8 mins Cook time 1 hour 30 mins This remarkably easy dish should make your tummy very happy. Its just a few ingredients, but the flavours that come out to play are amazing. A short prep time and the left over factor make this recipe an awesome choice for your weekly repertoire. Ingredients 600g stewing beef 1 tablespoons butter or oil 1 medium onion (sliced) 2 tablespoons garlic (minced) 1 large can diced tomatoes (approx 796 ml) 2 cans organic black beans 1 teaspoon chilli powder ½ teaspoon salt 2 tablespoons honey Directions Preheat oven to 350º F. Preheat a large frying pan on medium heat. In batches, taking care not to overfill the pan, sauté the beef until lightly browned on all sides. Transfer the sautéed beef into a 9 by 13 inch casserole dish. Free up any stuck on bits in the pan with some of the juice from the canned tomato and transfer meat to the casserole dish. Preheat a large pot on medium heat and sauté the butter and onions until nicely browned. Add the garlic and sauté for 1 minute more. Add the diced tomatoes, black beans, chilli powder, salt and honey, stir to combine and bring to a simmer. Transfer the tomato mixture to the casserole dish, cover with a lid or aluminium foil and place in the oven. Bake for 1 hour 15 minutes. Serve by itself or with some steamed broccoli or cauliflower to boost your veggie consumption. Variations Try adding some fresh veggies to give this casserole added character and nutrition. Carrots, tomato, celery, corn, zucchini, yams or leeks would all be welcome additions. Fresh herbs are a great way to add flavour. Try rosemary or thyme with this yummy casserole. Serve over ½ cup of your favourite grain such as rice, quinoa, pasta or potatoes.

Beef & Tomato CasseroleRecipe by Chef Michael Williams

Prep time 8 mins
Cook time 1 hour 30 mins

This remarkably easy dish should make your tummy very happy. Its just a few ingredients, but the flavours that come out to play are amazing. A short prep time and the left over factor make this recipe an awesome choice for your weekly repertoire.

Ingredients

600g stewing beef
1 tablespoons butter or oil
1 medium onion (sliced)
2 tablespoons garlic (minced)
1 large can diced tomatoes (approx 796 ml)
2 cans organic black beans
1 teaspoon chilli powder
½ teaspoon salt
2 tablespoons honey

Directions

Preheat oven to 350º F.
Preheat a large frying pan on medium heat. In batches, taking care not to overfill the pan, sauté the beef until lightly browned on all sides. Transfer the sautéed beef into a 9 by 13 inch casserole dish. Free up any stuck on bits in the pan with some of the juice from the canned tomato and transfer meat to the casserole dish.
Preheat a large pot on medium heat and sauté the butter and onions until nicely browned. Add the garlic and sauté for 1 minute more.
Add the diced tomatoes, black beans, chilli powder, salt and honey, stir to combine and bring to a simmer.
Transfer the tomato mixture to the casserole dish, cover with a lid or aluminium foil and place in the oven. Bake for 1 hour 15 minutes.
Serve by itself or with some steamed broccoli or cauliflower to boost your veggie consumption.

Variations

Try adding some fresh veggies to give this casserole added character and nutrition. Carrots, tomato, celery, corn, zucchini, yams or leeks would all be welcome additions.
Fresh herbs are a great way to add flavour. Try rosemary or thyme with this yummy casserole.
Serve over ½ cup of your favourite grain such as rice, quinoa, pasta or potatoes.