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Rich beef and citrus casserole
Grapefruit segments cut through the richness of this casserole.
What you need
- 675 g beef braising steak, trimmed and cut into cubes
- 25 g plain flour
- seasoning
- 6 tsp-45 ml vegetable oil
- 1 large onion, peeled and sliced
- 1 clove garlic, peeled and crushed
- 3 tsp plain flour
- 150 ml pink grapefruit juice
- 300 ml red wine
- 300 ml beef stock
- 1 turnip, peeled and cubed
- 2 carrots, peeled and sliced diagonally into chunks
- 1 pink grapefruit, peeled and segmented
Method
Toss the cubed beef in a bowl with the flour and seasoning until lightly coated. Heat the oil in a large saucepan. Add the onion and garlic. Fry for 2 min or until softened.
Add the meat to the pan. Fry for 5-8 min, stirring constantly, until well browned. Remove beef and onions from the pan. Set aside.
Stir the remaining flour into the pan. Cook for 1 min. Gradually pour the grapefruit juice, red wine and beef stock into the pan, stirring constantly.
Bring to the boil then add the beef and onions to the pan. Reduce heat and simmer for 40 min, stirring occasionally.
Add the turnip and carrots. Cover and cook for 50 min, stirring frequently.
Stir in the grapefruit segments. Season to taste. Cover and continue to cook for 10 min or until vegetables are tender.
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Preparation 15 minutes Cook 1 hour, 48 minutes Total 2 hours, 3 minutes -
Energy 761 kcal/serving Fat 10.7 g/serving Carbohydrates 71.43 g/serving Glycaemic Index 42 Glycaemic Load 7.52 
Serving suggestion
Garnish with chopped fresh parsley. Serve with mashed or baked potato.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3183 | 637 | 10475 | 8350 |
| Energy (kcal) | 761 | 152 | 2500 | 2000 |
| Protein (g) | 36.5 | 7.32 | ||
| Carbohydrate (g) | 19.9 | 3.99 | 345 | 275 |
| Fat (g) | 53.5 | 10.7 | 95 | 70 |
| Fat (saturated) (g) | 20.7 | 4.15 | ||
| Fibre (g) | 1.86 | 0.37 | ||
| Sodium (mg) | 568 | 113 | ||
| Salt (equivalent) (g) | 1.42 | 0.28 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 722 | 144 | 800 |
| Vitamin B-12 (µg) | 5.63 | 1.13 | 1 |
| Vitamin B-6 (mg) | 0.84 | 0.17 | 2 |
| Vitamin C (mg) | 36.4 | 7.28 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.62 | 0.32 | 10 |
| Zinc (mg) | 7.66 | 1.53 | 15 |
| Calcium (mg) | 72.0 | 14.4 | 800 |
| Folate (mcg) | 47.5 | 9.52 | 200 |
| Iron (mg) | 4.92 | 0.99 | 14 |
| Magnesium (mg) | 63.1 | 12.6 | 300 |
| Niacin (mg) | 7.14 | 1.43 | 18 |
| Pantothenic acid (mg) | 0.94 | 0.19 | 6 |
| Riboflavin (mg) | 0.43 | 0.09 | 1.6 |
| Phosphorous (mg) | 377 | 75.6 | 800 |
| Thiamin (mg) | 0.34 | 0.07 | 1.4 |
This recipe is:
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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