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Beef and Prune Casserole

 
One serving costs about $5.61 One serving costs about $5.61

$5.61 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,gluten-free,dairy-free,gluten free,dairy free lunch,main course,main dish,dinner
spoonacular Score:73%

Spoonacular Score: 73%

 

Beef and Prune Casserole might be just the main course you are searching for. For $5.61 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 553 calories, 39g of protein, and 28g of fat each. From preparation to the plate, this recipe takes about 45 minutes. It can be enjoyed any time, but it is especially good for Autumn. Only a few people made this recipe, and 1 would say it hit the spot. It is a good option if you're following a caveman, gluten free, dairy free, and primal diet. A mixture of full bodied wine, fat prunes, carrots, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the full bodied red wine you could follow this main course with the Semolina Cakes with Fig Compote as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 76%. This score is pretty good. Try Passover Sweet Potato and Prune Casserole, Fragrant Moroccan Beef, Date, Honey and Prune Tagine - Crock Pot, and BBQ Beef Casserole for similar recipes.

Ingredients

Servings:
2
2  bay leaves
bay leaves
1.5 pts
1.5 pts beef stock
beef stock
2
2  carrots
carrots
1 glasses
1 glasses full bodied red wine
full bodied red wine
0.75
0.75  garlic cloves
garlic cloves
1 Tbsp
1 Tbsp olive oil
olive oil
2
2  onions
onions
10
10  prunes
prunes
some
some salt and pepper
salt and pepper
1.5 lb
1.5 lb steak
steak
2
2  zuchinni
zuchinni
2  bay leaves
2
bay leaves
1.5 pts beef stock
1.5 pts
beef stock
2  carrots
2
carrots
1 glasses full bodied red wine
1 glasses
full bodied red wine
0.75  garlic cloves
0.75
garlic cloves
1 Tbsp olive oil
1 Tbsp
olive oil
2  onions
2
onions
10  prunes
10
prunes
some salt and pepper
some
salt and pepper
1.5 lb steak
1.5 lb
steak
2  zuchinni
2
zuchinni

Equipment

stove
stove
oven
oven
frying pan
frying pan
pot
pot
stove
stove
oven
oven
frying pan
frying pan
pot
pot


Instructions

  1. Warm the oil in a thick bottomed pan on the top of the stove, it doesnt need to be spitting just hot enough to let the meat brown
  2. Dice the beef into man sized chunks, place in the pan and brown
  3. Remove from the pan and put to one side, put the onions and garlic into the pan, pop the lid on, and let them sweat (cook without colouring). When they are tender, re-add the beef to the pan along with the stock, carrots, zuchinni and bay leaves and gently bring to the boil.
  4. Add the prunes.
  5. Season with salt and pepper not much as you can always add more later on.
  6. Add red wine - dont be stingy 2 glasses
  7. Replace lid and leave to cook slowly on top of the stove/ or oven at the lowest temperature for about 2.5 -3hours. The meat will be so tender it will cut like softened butter with all flavours mixed, mingled and having a love affair in the pot.
  8. Pour your self a large glass of red wine or G&T and relax
  9. I normally serve with steamed or baked potatoes, broccoli and peas

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.60
Ingredient
2 bay leaves
1.5 pints beef stock
2 carrots
1 glasses full bodied red wine
¾ garlic cloves
1 tablespoon olive oil
2 onions
10 prunes
1.5 pounds steak
Price
$0.04
$2.28
$0.21
$3.08
$0.05
$0.17
$0.48
$1.00
$15.10
$22.42

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Price Tips

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Choose organic, grassfed beef whenever possible. If you're worried about your grocery budget, try eating a few vegetarian meals so you can afford better meat!

Disclaimer

Nutritional Information

Quickview
553 Calories
39g Protein
27g Total Fat
27g Carbs
34% Health Score
Limit These
Calories
553
28%

Fat
27g
43%

  Saturated Fat
11g
71%

Carbohydrates
27g
9%

  Sugar
14g
16%

Cholesterol
103mg
35%

Sodium
659mg
29%

Alcohol
6g
35%

Get Enough Of These
Protein
39g
78%

Vitamin A
5321IU
106%

Selenium
44µg
63%

Zinc
9mg
63%

Vitamin B3
10mg
54%

Vitamin B6
0.98mg
49%

Vitamin B12
2µg
47%

Vitamin B2
0.67mg
39%

Phosphorus
358mg
36%

Potassium
1222mg
35%

Iron
4mg
23%

Vitamin K
24µg
23%

Magnesium
74mg
19%

Vitamin B1
0.27mg
18%

Copper
0.34mg
17%

Fiber
3g
14%

Manganese
0.28mg
14%

Vitamin C
6mg
8%

Folate
26µg
7%

Calcium
65mg
7%

Vitamin E
0.84mg
6%

Vitamin B5
0.28mg
3%

Vitamin D
0.17µg
1%

covered percent of daily need

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