It's Syn Free on Slimming World's Extra Easy plan. Pack it full of vegetables if you want to and/or serve with extra vegetables and get food optimising.
500g of stewing beef
1 large chopped onion
4 carrots, sliced
4 or 5 large handfuls of fresh washed spinach
Beef stock made with 2 stock cubes (about a litre I think)
1 minced clove of garlic (or 1 large tbsp of garlic granules/powder) If you haven't got a mincer, bash it around a bit with the back of the knife and chuck it in.
- Dry fry the beef in a hot pan until all browned.
- Set the meat aside, drain out any fat from the pan, but leave the brown bits. Add the chopped onions to the pan and add a little water (just enough to cover them) Soften the onions, making sure all the lovely brown bits from the beef are dislodged from the bottom of the pan. These will give your casserole a lovely flavour.
- Once softened, add the beef you'd set aside earlier, sliced carrots and minced garlic (or granules/powder) and add enough stock to cover the ingredients in the pan.
- Bring everything up to boil, turn the pan down, add the lid and simmer for about 60 minutes. Stir occasionally and if needed add more water.
- Five minutes before serving, check and see if it needs any salt or pepper. I tend to season at the end, especially when using stock cubes as they can be very salty.
- Once seasoned, add the spinach leaves and stir through.
The casserole can also be cooked in the slow cooker or oven.
Brown the meat and cook the onions as directed, add all the ingredients into the slow cooker and cook for 4 hours on high or 6 hours on low. Add a little less stock and only check it once about half way through. Did you know every time you lift the lid on your slow cooker, you should add 20 minutes to the cooking time? Stir the spinach in 25 minutes before serving.
For the oven, follow points 1 to 3, then transfer into a casserole dish. Put in the oven with a lid for 60 to 90 minutes at 190 degrees. Stir the spinach leaves in 5 minutes before serving.
Can be frozen, just leave the spinach leaves out and add when its reheated.
Served with rice or potatoes and a portion or three of vegetables, whatever takes your fancy. Would also be great over a baked potato.
Try adding some extra herbs or chilli to spice it up
At the end, you an always add a dollop (technical term) of fromage frais to make a lovely creamy gravy. (this will add a couple of Syns though)
Worcester sauce or mustard powder can also be added to give the casserole added depth of flavour and taste.
Experiment, find what you like. That's what makes cooking fun!