500g lean round steak
MCT Oil
1 onion sliced
3 cloves garlic, crushed
2 tspns ground cumin
1 tspn dried thyme leaves
2 bay leaves
400g can chopped tomatoes
500g potatoes chopped
2 large carrots thickly sliced
4 zucchini, thickly sliced
250g mushrooms halved
250g yellow squash halved
2 tbspn tomato paste
1/2 cup red wine
1/3 cup chopped fresh parsley
Preheat the oven to moderate 180C (350F) remove any excess fat and sinew from the
meat and cut into 2cm cubes. Cover a deep non stick fry pan lightly with MCT Oil and
fry the meat in batches until brown. Remove from the pan. Oil the pan again, add the
onion and cook until lightly golden. Add the garlic, cumin, thyme and bay leaves, stir for
1 minute.
Return the meat and any juices to the pan, tossing to coat with spices. Add 1 1/2 cups
water and the tomato scraping the pan. Simmer for 10 minutes or until thickened.
Transfer to a large casserole dish with the vegetables, tomato paste and wine. Stir well
Bake covered for 1 hour. Stir then uncover and bake for 20 minuets. Season, remove
the bay leaves and stir in the parsley
MCT Oil
1 onion sliced
3 cloves garlic, crushed
2 tspns ground cumin
1 tspn dried thyme leaves
2 bay leaves
400g can chopped tomatoes
500g potatoes chopped
2 large carrots thickly sliced
4 zucchini, thickly sliced
250g mushrooms halved
250g yellow squash halved
2 tbspn tomato paste
1/2 cup red wine
1/3 cup chopped fresh parsley
Preheat the oven to moderate 180C (350F) remove any excess fat and sinew from the
meat and cut into 2cm cubes. Cover a deep non stick fry pan lightly with MCT Oil and
fry the meat in batches until brown. Remove from the pan. Oil the pan again, add the
onion and cook until lightly golden. Add the garlic, cumin, thyme and bay leaves, stir for
1 minute.
Return the meat and any juices to the pan, tossing to coat with spices. Add 1 1/2 cups
water and the tomato scraping the pan. Simmer for 10 minutes or until thickened.
Transfer to a large casserole dish with the vegetables, tomato paste and wine. Stir well
Bake covered for 1 hour. Stir then uncover and bake for 20 minuets. Season, remove
the bay leaves and stir in the parsley
Little Leakers
Beef And Vegetable Casserole
