Comforting Beef Casserole

Dairy Free
Health score
33%
Comforting Beef Casserole
195 min.
12
472kcal

Suggestions

Ingredients

  •  bay leaves 
  • 1.5 pounds carrots 
  • 4.5 pounds beef chuck steaks diced
  • 0.5 cup flour 
  • teaspoons ground allspice 
  • pounds onions roughly chopped
  • large orange zest juiced
  • tablespoon sage leaves dried
  • 12 servings salt and pepper black freshly ground
  • cups porter 
  • 0.5 cup vegetable oil extra-virgin not
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Heat 4 tablespoons of oil in a large saucepan or deep casserole, and fry the onions and carrots until they begin to soften, about 5 minutes.
  2. Remove the softened and oil-glossed vegetables to a bowl, and add the remaining oil to the pan.
  3. Put the flour into a large freezer bag along with salt and pepper, sage, and allspice; add the beef pieces to the bag, tossing in the flour, before searing the meat in the pan. Do this in batches, browning the meat a little and removing all of the beef to a large dish as you go.
  4. When all the meat is browned and out of the pan, whisk or stir in the orange juice and stout and let it come to the boil.
  5. Add the water and then return the meat and vegetables to the pan. Stir in the orange zest and bay leaves, bring to the boil and then turn the stew down to a soft simmer. Cover and cook for 2 1/2 hours. This is best reheated 1 or 2 days after, but if you are serving the stew on the same day, then add another half hour to the cooking time just to make sure the meat is soft, mellow and tender.

Nutrition Facts

Calories472kcal
Protein29.23%
Fat55.2%
Carbs15.57%

Properties

Glycemic Index
16.32
Glycemic Load
6.27
Inflammation Score
-10
Nutrition Score
30.739999724471%

Flavonoids

Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
3.79mg
Kaempferol
0.63mg
Myricetin
0.05mg
Quercetin
15.47mg

Nutrients percent of daily need

Calories:472.34kcal
23.62%
Fat:28.68g
44.12%
Saturated Fat:11.66g
72.88%
Carbohydrates:18.2g
6.07%
Net Carbohydrates:14.94g
5.43%
Sugar:5.91g
6.56%
Cholesterol:115.67mg
38.56%
Sodium:160.23mg
6.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.17g
68.35%
Vitamin A:9507.78IU
190.16%
Zinc:12.84mg
85.61%
Copper:1.69mg
84.71%
Vitamin B12:4.49µg
74.84%
Selenium:35.73µg
51.05%
Vitamin B6:0.86mg
43.17%
Vitamin B3:8.42mg
42.09%
Phosphorus:361.34mg
36.13%
Potassium:888.35mg
25.38%
Iron:4.32mg
24.01%
Vitamin B2:0.32mg
19.08%
Vitamin B1:0.25mg
16.59%
Manganese:0.3mg
15.22%
Vitamin B5:1.39mg
13.93%
Vitamin K:13.86µg
13.2%
Fiber:3.26g
13.05%
Magnesium:51.65mg
12.91%
Vitamin C:10.45mg
12.66%
Folate:40.27µg
10.07%
Calcium:69.69mg
6.97%
Vitamin E:0.78mg
5.22%
Vitamin D:0.17µg
1.13%