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My Grocer

Free Healthy Recipe - Kim's Casserole Base

One way to ensure your 'Jing' levels are in tip-top shape is to try this slow-cooked casserole, adding or omitting different meats and vegetables according to your taste.

Ingredients
4 pieces organic veal shanks, or
2 tbsp plain flour
2 tbsp butter, melted
2 tbsp olive oil
2 onions cut into half moons
2 cloves garlic
1 cup red wine
1½ litres chicken stock, organic
6 sprigs thyme
2 carrots cut into thick rounds
2 parsnips cut into thick rounds
Method

Roll the veal and chicken in the flour, seasoned with salt and pepper.
Heat a sauceppan, and brown meats in the melted butter and olive oil, then remove from the pan.
Add the onion and cook until golden (adding more oil if necessary), then the bacon and garlic and cook gently for a few minutes.
Return the meat to the pan, add the wine and reduce over high heat. Add the stock, peppercorns, bay leaves and thyme.
Bring to the boil, turn to a simmer and cook for 1 hour.
Add the vegetables, season and simmer for a further 2 ½ hours.
Garnish with chopped fresh parsley and serve with potatoes or steamed grain.

From this base, you can change the meat, alter the stock and wine, and use whatever herbs and root vegetables that take your fancy.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 3.5 hrs
Ready in: 4 hrs


Suitable for:
Dinner
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Nutritional Information - Per Serve
Kj 2183 kj
Calories 522 kcal
Fat 27.3 g
Saturated Fat 9.4 g
Total Carbohydrate 13.3 g
Total Protein 54.1 g
Fibre 2.8 g


Natures Best Belfield

Address: 29 Burwood Rd Belfield
Call us: 9642 5613
Drop in: Monday - Saturday 8am - 6pm Sunday 8am - 5pm
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The Fresh Food Club