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Beef casserole with pecan pilaf recipe

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This is a simple beef casserole recipe with a twist - an inventive pecan pilaf. The nutty addition gives great flavour and texture that pairs perfectly with the smoky, browned beef and rich tomato sauce. See method

Serves 4
5 mins to prepare and 45 mins to cook
740 calories / serving
Healthy

Ingredients

1 x 500g (1lb) pack casserole beef
2 tbsp plain flour
1 tbsp paprika
2 tbsp olive oil
250g (8oz) brown rice
1 large onion, chopped
3 garlic cloves, crushed
2 red peppers, deseeded and sliced
400g tin chopped tomatoes
400g tin cannellini beans, drained and rinsed
300ml (10fl oz) hot beef stock
75g (3oz) pecans, chopped
4 tbsp finely chopped flat-leaf parsley

If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

Energy
3105kj
740kcal 37%
Fat
26g 37%
Saturates
4g 22%
Sugars
14g 15%
Salt
1.6g 27%

of the reference intake
Carbohydrate 77.6g Protein 41.9g Fibre 12g

Method

Toss the beef chunks in a bowl with the flour and paprika until evenly coated. Heat 1 tbsp of the oil in a large frying pan and cook the beef for 6-8 minutes until browned. Set aside.
Put the rice in a pan of boiling water and simmer for 25 minutes. Meanwhile, heat the remaining oil in the frying pan and add the onion, garlic and peppers. Cook for 10 minutes over a medium heat until softened, then return the beef to the pan. Pour in the chopped tomatoes, cannellini beans and stock then simmer for 20 minutes.
Meanwhile, dry-fry the pecan nuts for 3 minutes. Stir the nuts through the rice with half the parsley and season. To serve, stir the remaining parsley into the casserole.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.