Ingredients (serves 4)

• 2 tablespoons olive oil
• 750g gravy beef, trimmed, cut into 2cm cubes
• 1 large brown onion, finely chopped
• 2 garlic cloves, crushed
• 1 medium red capsicum, thinly sliced
• 2 tablespoons plain flour
• 1 tablespoon Mexican chilli powder
• 1/2 teaspoon ground coriander
• 1 cup salt-reduced beef stock(replace with low fat stock)
• 400g can no-added-salt chopped tomatoes
• 400g can no-added-salt red kidney beans, drained, rinsed
• Steamed rice and fresh
• Coriander leaves, to serve

Method

1. Preheat oven to 180°C/160°C fan-forced. Heat half the oil in a large, heavy-based, flameproof casserole dish over medium-high heat. Cook beef, in batches, for 5 to 6 minutes or until browned. Transfer to a bowl.
2. Heat remaining oil in dish. Add onion, garlic and capsicum. Cook, stirring, for 5 minutes or until onion has softened. Return beef to dish. Add flour, chilli and ground coriander. Cook, stirring, for 1 minute.
3. Stir in stock, tomato and 1 cup cold water. Cover dish. Bring to the boil. Transfer to oven. Bake for 1 hour 30 minutes. Remove from oven. Stir in kidney beans. Bake for 30 minutes or until beef is tender. Serve with rice and coriander.

• You could cook the casserole at 160C/140C for 3 hours. You could use beef chuck, skirt, topside or blade instead of gravy beef.

Sources  – Super Food Ideas