Beef, prune and rosemary casserole

Beef, prune and rosemary casserole

Nutritional Benefits of Beef, Prune, and Rosemary Casserole

Beef, prune, and rosemary casserole is not only a delicious and comforting dish but also provides numerous nutritional benefits. This hearty meal is packed with essential nutrients that contribute to a healthy and balanced diet.

  1. Protein: Beef is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body.
  2. Iron: Beef is rich in iron, a mineral that helps transport oxygen throughout the body and supports the production of red blood cells.
  3. Zinc: Beef is also a good source of zinc, which plays a crucial role in supporting a healthy immune system and promoting wound healing.
  4. Vitamin B12: This casserole contains vitamin B12, an essential vitamin that is necessary for the formation of red blood cells and the proper functioning of the nervous system.
  5. Potassium: Prunes, a key ingredient in this dish, are packed with potassium, an electrolyte that helps regulate blood pressure and maintain proper heart function.
  6. Fiber: Prunes are also a great source of dietary fiber, which aids in digestion and helps maintain bowel regularity.
  7. Antioxidants: Rosemary, an aromatic herb used in this recipe, is rich in antioxidants that help protect the body against damage from harmful free radicals.

Ingredients for Beef, Prune, and Rosemary Casserole

To prepare this flavorful dish, you will need the following ingredients:

  1. 1.5 pounds of beef (such as chuck or stew meat), cut into cubes
  2. 1 cup of prunes, pitted and halved
  3. 2 tablespoons of olive oil
  4. 1 onion, diced
  5. 3 cloves of garlic, minced
  6. 2 carrots, peeled and sliced
  7. 2 celery stalks, sliced
  8. 2 tablespoons of tomato paste
  9. 2 cups of beef broth
  10. 1 cup of red wine (optional)
  11. 2 sprigs of fresh rosemary
  12. Salt and pepper to taste

Processing Steps for Beef, Prune, and Rosemary Casserole

Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the beef cubes and brown them on all sides. Remove the beef from the pot and set aside.

Step 2: In the same pot, add the diced onion, minced garlic, sliced carrots, and celery. Sauté until the vegetables are tender.

Step 3: Stir in the tomato paste and cook for a minute to enhance its flavor. Add the beef broth, red wine (if using), prunes, and rosemary sprigs. Season with salt and pepper to taste.

Step 4: Return the browned beef cubes to the pot. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the casserole simmer for about 2 hours, or until the beef is tender and the flavors have melded together.

Step 5: Remove the rosemary sprigs before serving. Serve the beef, prune, and rosemary casserole hot with a side of mashed potatoes or crusty bread.

Tips and Recommendations for Serving and Preparing

When serving and preparing this delectable casserole, consider the following tips and recommendations:

- To enhance the flavors, marinate the beef cubes in red wine, garlic, and rosemary overnight before cooking.
- For a thicker sauce, mix a tablespoon of cornstarch with cold water and stir it into the simmering casserole until thickened.
- Serve the casserole with a sprinkle of fresh chopped parsley for added freshness and color.
- This dish pairs well with a glass of red wine, such as Cabernet Sauvignon or Merlot.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for longer-term storage.

Shopping List:

- 1.5 pounds of beef (such as chuck or stew meat)
- 1 cup of prunes
- 2 tablespoons of olive oil
- 1 onion
- 3 cloves of garlic
- 2 carrots
- 2 celery stalks
- 2 tablespoons of tomato paste
- 2 cups of beef broth
- 1 cup of red wine (optional)
- 2 sprigs of fresh rosemary
- Salt and pepper

0/5 (0 Reviews)

Related recipes

Deja una respuesta

Tu dirección de correo electrónico no será publicada. Los campos obligatorios están marcados con *