Quick beef and mushroom casserole

This quick beef and mushroom casserole is a nutritious and hearty meal for a family dinner. It is high in first class protein and is great for meal prep as you can make it up in advance and freeze portions for later use.

Serves: 4
Ingredients: 9
Serving size: 447 g
Total calories: 294
Protein: 45.7 g
Fat: 8.8 g
Carbohydrates: 9.6 g
Fibre: 2.6 g


  • 750 g lean beef strips (rump is ideal)
  • 1 large onion, cut into chunks
  • 1 tbsp cold pressed olive oil
  • 1 medium red capsicum, seeded and chopped
  • 150 g field mushrooms
  • 2 carrots, cut into chunks
  • 2 cups water
  • ¼ cup tomato paste
  • 2 tsp oregano, fresh and chopped
  • 2 tsp thyme


  1. Heat oil in large pan, brown beef, onion and capsicum, occasionally stirring for about 10 minutes.
  2. Add all other ingredients, cover pan and simmer for about 45 minutes.
  3. Serve with cauliflower rice, snow peas and a big green salad.

Recipe from Dr Cabot’s book “Healthy Bowel Healthy Body“.

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