Thursday, 14 June 2018

Broccoli and Beef 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 broccoli? 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
Serves 5

What you need:

600g 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 inch ginger root
1 tspn mixed herbs
Half onion, chopped
1 1/2 cups water
2 tbs soy sauce
2 tbs shaosing cooking wine
1 tbs Worcestershire sauce
Half tsp black pepper



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. Fry until ready.
  4. Add in all spices, sauces, cooking wine, bell peppers, onions and blended mixture. Fry for a further 2 minutes.
  5. Place brocolli  and carrots in baking tin then spoon meat mixture on top. Bake uncovered for 15 minutes.
  6. Serve.



Hope you're looking forward to the weekend.
Nokhuthula xo 
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