Sunday, 7 May 2017

Beef & Brocoli Casserole

Now that we've established the fact that I cook way too many casseroles; lets make it official. It might be an idea to create a Casseroles category on this blog; it will be so much easier for you casserole lovers to find my recipes. Anyway, I decided to make a casserole this evening because they are super convenient. As I'm coming to the end of my course, I barely have any free time and so cooking in bulk saves me having to cook the next day or two. This nutrient packed casserole is a great way to get in your five a day from just one dish; of course it wouldn't hurt to throw in a fruity desert. Not fond of brocoli? No problem, the spices I use in this will completely change your outlook on the smallest trees nature has to offer.



Prep time: 5 mins                                                                                  Cooking time: 15 mins

What you need:

700g Rump steak, chopped
2 large carrots, sliced and already steamed
200g broccoli, already cooked and drained
1 red bell pepper
2 cloves of garlic
1 fresh ginger
1 tspn mixed herbs
Half onion, chopped
1 1/2 cups water
2 tbsps soy sauce
2 tbsps shaosing cooking wine
1 tbspn worcestershire sauce
Half tspn tumeric, black pepper, cumin, paprika
Salt to taste



Method:

  1. Preheat oven to 190 degrees C. Lightly spray baking dish with non-stick spray and set aside.
  2. Placed chopped garlic, chopped ginger and water into blender. Blend until in liquid state and set aside.
  3. Heat up 2 tbsps of oil in a wok pan and add in steak.
  4. Fry until golden brown and no pink remains (depends on preference)
  5. Add in all spices, sauces, cooking wine, bell peppers, onions and blended mixture. Fry for a further 2 minutes. Add salt to test.
  6. Place brocolli  and carrots in baking tin then spoon meat mixture on top. Bake uncovered for 15 minutes.
  7. Serve.



Hope you've had a wonderful weekend.
Nokhuthula xo 
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