Steal Casserole with Sweet Potato Crust
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 shallots, diced
2 carrots, diced
2 celery sticks, diced
1kg steak, fat trimmed, diced
1 capsicum, diced
2 cups mushrooms, sliced
410g can baby corn, drained and sliced
420g can kidney beans, drained and rinsed
½ cup beef stock, salt reduced
½ cup vegetable stock, salt reduced
Black pepper, to taste
400g sweet potato, roughly chopped
¼ cup milk, reduced fat
Method:
Preheat oven to 150oC.
HEAT oil in frypan over medium heat. Add onion, shallots, carrots and celery, cooking gently until onion begins to caramelize. Transfer to a bowl and set aside.
ADD steak to pan, cooking until sides begin to brown. Remove from heat.
LAYER the steak, onion mixture, capsicum, mushrooms, corn and beans in a large casserole dish.
COMBINE the beef and vegetable stock in a bowl, seasoning with black pepper. Pour over the steak and vegetables.
PLACE lid on dish and bake for around 2 hours.
MEANWHILE, bring a large saucepan of water to the boil. Add sweet potato and cook until tender. Drain and return to pot, and mash with milk and pepper to taste.
ADD to top of casserole in last 30 minutes of cooking time. Continue to bake until golden.
SERVE with steamed green beans.
Banana Blueberry Smoothie:
Ingredients:
1 medium banana
1 cup frozen blueberries
½ cup vanilla Greek yoghurt, reduced fat
½ cup milk, reduced fat
Method:
ADD all ingredients to a blender.
BLEND on high speed until very smooth.
ADD more milk as necessary to thin to desired texture.
POUR into glasses and serve immediately.
Try adding ice cubes or freezing your banana if you prefer a thicker consistency. This recipe also works well as frozen popsicles – simply pour the mixture into moulds for a healthy frozen treat that is sure to be a hit with the kids!
