Ingredients:
- 2 cups beef stock (can substitute in up to 1 cup of red wine) or 2 cups water (can substitute in up to 1 cup of red wine)
Directions:
- Place the diced meat and flour in a plastic bag. Toss the meat to coat thoroughly in the flour. Add in extra flour if required. set aside.
- Prepare vegetables and place in the bottom of the crock pot.
- Add herbs,garlic, salt and pepper to the veges.
- Add the meat to the crock pot.
- Add the can of tomatoes. If using peeled tomatoes-roughly chop them first. Add the stock/wine/water.
- Cook on high setting for approx 4 hours or low setting for about 8 hours. Serve with toast, noodles or rice.
- NOTE- if you like a lot of gravy add more beef stock to the crock. Before serving if the gravy is not thick enough add some cornflour(maize corn flour) or arrowroot mixed with a small amount of water to the casserole and cook until thickened.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 425.16 Kcal (1780 kJ) | ||
| Calories from fat | 57.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.39g | 10% | |
|---|---|---|---|
| Cholesterol | 56.25mg | 19% | |
| Sodium | 916.19mg | 38% | |
| Potassium | 763.99mg | 16% | |
| Total Carbs | 56.07g | 19% | |
| Sugars | 8.9g | 36% | |
| Dietary Fiber | 11.76g | 47% | |
| Protein | 26.41g | 53% | |
| Vitamin C | 19.6mg | 33% | |
| Vitamin A | 0.7mg | 23% | |
| Iron | 1.2mg | 6% | |
| Calcium | 77.4mg | 8% | |
| Amount Per 100 g | |||
| Calories | 79.76 Kcal (334 kJ) | ||
| Calories from fat | 10.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.2g | 10% | |
|---|---|---|---|
| Cholesterol | 10.55mg | 19% | |
| Sodium | 171.88mg | 38% | |
| Potassium | 143.32mg | 16% | |
| Total Carbs | 10.52g | 19% | |
| Sugars | 1.67g | 36% | |
| Dietary Fiber | 2.21g | 47% | |
| Protein | 4.95g | 53% | |
| Vitamin C | 3.7mg | 33% | |
| Vitamin A | 0.1mg | 23% | |
| Iron | 0.2mg | 6% | |
| Calcium | 14.5mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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