Beef stewed with vegetables (Beef Casserole) – Portion for 1 persons
1 a teaspoon of flour (tooth. possibilities) and some more breading
100 g lean beef for stewing, cleaned of fat and diced
1/2 medium onion, sliced
2 teaspoons of oil (tooth. possibilities)
100 g of root vegetables (tooth. possibilities)
1/2 celery stalks, chopped or 1 sliced mushroom
broth (tooth. possibilities)
1 crushed garlic clove freshly ground black pepper (freely)
Pour the flour onto a plate and coat the pieces of meat in it. In an ovenproof dish, fry the onion in oil 2 minutes, constantly stirring. Put in the meat and fry, turning frequently, to brown. Add vegetables, broth, garlic and pour water, just to cover everything. Stir and season with pepper.
Boil it, cover, put into a medium-heated oven (160°C) for about an hour, until the meat is tender. Mix a teaspoon of flour with water until smooth, pour into the dish and stir. Take the pot out to the kitchen, bring to a boil and heat over low heat 2-3 minutes until the sauce thickens. Serve with potatoes or rice and green leafy vegetables.
POSSIBILITIES
Oil: sunflower, saffron or other allowed
Flour: maize, rice or other allowed
Root vegetables: 1 carrot, 50 g brukwi, 50 g turnips or 1 a small parsnip
Broth: spoon of household or other allowed
CAUTION: Use celery instead of champignons on a yeast-free diet.