Beef And Mushroom Casserole Bake

Low Calorie, low carbohydrate, diabetic friendly, low sodium, high protein, heart healthy (low saturated fat)

Serves 4

Ingredients

  • 100g dried Barley
  • 750 ml water
  • 1 heaped tsp All spice
  • 650 g beef cheeks, chopped
  • 10 fresh bay leaves
  • 8 cloves garlic, crushed
  • 4 cups Mixed mushrooms (we used button, shiitake and shimji)
  • 2 tbsp red wine vinegar

Method

  1. Preheat oven to 160 degrees
  2. Place a large shallow casserole pan on high heat. Add mushrooms and tbsp olive oil, pinch of salt and black pepper and all spice.
  3. Meanwhile, slice the beef into chunks and add into the pan with the bay leaves.
  4. Add crushed garlic and fry for 2 minutes tossing regularly until beef is seared.
  5. Add tbsp red wine vinegar, water and barley to the pan. Cover and cook in preheated oven for 2 hours or until sauce becomes sticky.
  6. Before serving stir, casserole and add extra water if needed to bring to sauce to desired consistency.

Nutrition Information per serve

  • Energy: 354 Cal
  • Protein: 40.1g
  • Fat: 12.7g
  • Saturated Fat: 3.8g
  • Carbohydrates: 15.9g
  • Sodium: 100mg