mexican cassarole

[pyr8]

This particular dish makes an excellent late night supper. Once prepared, it takes over two hours to cook, and is ideal served on a bed of lettuce. One little word of warning though, the red kidney bean is an excellent source of vegetable protein and is extremely rich in dietary fibre. It is also an excellent source of potassium, magnesium, iron, thiamine, niacin and folate. As well as being a moderate source of calcium, zinc, riboflavin and a small amount of copper. Its exceptionally high fibre content can lead to flatulence in susceptible people. So if anybody is attending a job interview or the theatre we suggest you put it off until the following evening.

Mexican Casserole

 

• 1½lb of Lean Stewing or Braising Steak trimmed and diced.

• 2 TBSP of Extra Virgin Olive Oil.

 

1. Fry the Steak in the Olive Oil until browned.

2. Drain off any excess Oil.

 

• 2 TSP of Mild Chilli Powder (also known as Cayenne Pepper).

• 1 TSP of Ground Cumin.

 

3. Stir in the Chilli Powder and Cumin and cook over a low heat for about 2 minutes.

 

• 1oz of Plain Flour

• 14oz Tin of Chopped Tomatoes.

• 1½ TSP of Salt.

• TBSP of Schwartz Minced Onion.

• ¾ Pint of Beef Stock.

 

4. Stir in the Flour and blend in the Tomatoes and juice.

5. Add the Salt, Minced Onion and Beef Stock and bring to the boil.

6. Transfer to a heatproof Casserole Dish, cover and place in a preheated oven at 180C/Gas Mark 4 for about 1¾ Hours or until the meat is tender.

7. Remove casserole from the oven and add the Pepper, Sweetcorn & Kidney Beans.

 

• 1 Large Green Pepper, deseeded and cut into small squares.

• 7oz Tin of Sweetcorn drained.

• 8oz Tin of Red Kidney Beans drained and rinsed.

 

8. Cover and return to the oven for a further 15 Minutes.

 

• 8oz of Uncooked Long Grain Rice thoroughly rinsed if required.

 

9. Place the Rice in a pan of boiling water and simmer for 15 to 20 Minutes or until soft.

10. Drain and add to the Beef Casserole. Serve on a bed of lettuce or tossed salad. The contrast of hot/spicy and cold is excellen