Zone Diet - Beef Casserole - 6 blocks

Follow the method or dump it all in your slow cooker for 6-8 hours on low (but omit water).

180g beef (5P)
1 cup onion, sliced (2C)
2 garlic cloves, crushed
1 cups capsicum (1C)
120ml passata (1C)
2 tsp olive oil (6F)
¼ tsp chilli flakes (or 1 shake of your spice bottle)
3/4 cup green beans, chopped (½C)
2 cups mushrooms, sliced (½C)
½ cup yoghurt (1P + 1C)
spinach to serve


Add olive oil to a large saucepan (with lid) over medium heat. 

Add onion and stir until translucent (around 2 mins), turn up heat slightly and add garlic and lamb. 

Lightly brown meat, stirring for 2 mins. 

Add capsicum, mushrooms and chilli flakes, stir 1 min.

Add passata, 1 teaspoon salt, ½ teaspoon pepper, ½ teaspoon  and ½ cup water. 

Reduce heat to low and simmer very gently with lid on for 20-40 mins (depending on tenderness of meat), stirring occasionally. Add a little water if it gets too dry.

Turn heat off and add two large handfuls of baby spinach and yoghurt to the saucepan and stir through. 


Popular Posts