Beef casserole with pecan pilaf recipe

  • Serves 4
  • 5 mins to prepare and 45 mins to cook
  • 740 calories / serving
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Beef Pepper Casserole (h)

Toss the beef chunks in a bowl with the flour and paprika until evenly coated. Heat 1 tbsp of the oil in a large frying pan and cook the beef for 6-8 minutes until browned. Set aside.

Put the rice in a pan of boiling water and simmer for 25 minutes. Meanwhile, heat the remaining oil in the frying pan and add the onion, garlic and peppers. Cook for 10 minutes over a medium heat until softened, then return the beef to the pan. Pour in the chopped tomatoes, cannellini beans and stock then simmer for 20 minutes. 

Meanwhile, dry-fry the pecan nuts for 3 minutes. Stir the nuts through the rice with half the parsley and season. To serve, stir the remaining parsley into the casserole.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

  • Ingredients

  • 1 x 500g (1lb) pack casserole beef
  • 2 tbsp plain flour
  • 1 tbsp paprika
  • 2tbsp olive oil
  • 250g (8oz) brown rice
  • 1 large onion, chopped
  • 3 garlic cloves, crushed
  • 2 red peppers, deseeded and sliced
  • 400g tin chopped tomatoes
  • 400g tin cannellini beans, drained and rinsed
  • 300ml (10fl oz) hot beef stock
  • 75g (3oz) pecans, chopped
  • 4 tbsp finely chopped flat-leaf parsley
  • Energy 3105kj 740kcal 37%
  • Fat 26g 37%
  • Saturates 4g 22%
  • Sugars 14g 15%
  • Salt 1.6g 27%

of the reference intake
Carbohydrate 77.6g Protein 41.9g Fibre 12g


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