2 1/2 tbspns MCT Oil
5 rashers bacon (use low fat) all rind and marbelling removed
1 large brown onion, chopped
2 garlic cloves, crushed
1 kg round steak or silver side (all fat removed) cut into 3cm pieces
2 tbspns plain flour
1 cup dry red wine
1 1/2 cups beef stock
400g can Roma tomatoes
3 carrots peeled thinly sliced
600g butternut pumpkin, peeled, cut into 2cm pieces
1/2 cup flat leaf parsley leaves, chopped
Preheat oven to 130C. Heat 2 tspns MCT Oil in a heavy based saucepan over medium
high heat. Add bacon, cook stirring for 3 minutes or until golden. Add onion and garlic.
Cook for 2 minutes or until soft. Remove to a plate. Increase heat to high. Add 1 tbspn
MCT Oil and half the beef to pan. Sprinkle over 1 tbspn flour. Cook stirring occasionally for
5 minutes or until beef is browned. Remove to plate with bacon. Repeat with remaining oil,
beef and flour. Remove to plate. Add wine to pan. Cook stirring with a wooden spoon to
scrape residue from base for 3 minutes or until wine comes to the boil. Add stock and
tomatoes, stirring to break up tomatoes. Return beef and bacon mixture to pan. Stir to
combine. Add carrots and pumpkin. Transfer mixture to an oven proof casserole. Cover
tightly. Place in oven and cook for 2 1/2 hours or until beef is tender. Season with salt and
freshly ground black pepper. Stir through parsley and serve.
5 rashers bacon (use low fat) all rind and marbelling removed
1 large brown onion, chopped
2 garlic cloves, crushed
1 kg round steak or silver side (all fat removed) cut into 3cm pieces
2 tbspns plain flour
1 cup dry red wine
1 1/2 cups beef stock
400g can Roma tomatoes
3 carrots peeled thinly sliced
600g butternut pumpkin, peeled, cut into 2cm pieces
1/2 cup flat leaf parsley leaves, chopped
Preheat oven to 130C. Heat 2 tspns MCT Oil in a heavy based saucepan over medium
high heat. Add bacon, cook stirring for 3 minutes or until golden. Add onion and garlic.
Cook for 2 minutes or until soft. Remove to a plate. Increase heat to high. Add 1 tbspn
MCT Oil and half the beef to pan. Sprinkle over 1 tbspn flour. Cook stirring occasionally for
5 minutes or until beef is browned. Remove to plate with bacon. Repeat with remaining oil,
beef and flour. Remove to plate. Add wine to pan. Cook stirring with a wooden spoon to
scrape residue from base for 3 minutes or until wine comes to the boil. Add stock and
tomatoes, stirring to break up tomatoes. Return beef and bacon mixture to pan. Stir to
combine. Add carrots and pumpkin. Transfer mixture to an oven proof casserole. Cover
tightly. Place in oven and cook for 2 1/2 hours or until beef is tender. Season with salt and
freshly ground black pepper. Stir through parsley and serve.
Little Leakers
Red Wine Beef Casserole