Try This Hearty Beef Meal, it's easy,

Lean red meat is a great source of protein, iron and B12 and zinc.
This is a perfect meal for a slow-cooker.

Here's a easy meal for the whole family.

This recipe serves six.

• 700g blade or chuck steak trimmed of fat and cut into small bite sized pieces
• 2 medium onions finely chopped
• 1 large parsnip cut into bite sized pieces
• A few sticks of celery sliced
• 2 medium carrots sliced
• 2 tbs soy sauce
• 2 tbs worcester sauce
• 3 tbs tomato sauce
• Water - approx 200-250 mls - the casserole will make more liquid as it cooks, so don't put too much in initially, you can always add more if needed
• Salt and pepper to taste
• 1 rounded tbs cornflour

Put all ingredients, apart from cornflour, into a large casserole and stir well. Bake in moderate oven (170 deg) for around 3 hours. Long and slow makes for a very tender casserole. When meat is very tender remove casserole from oven and mix together the cornflour with enough cold water to make a thin paste. Stir this into the casserole and mix well. Put casserole back in oven for 10 minutes for the juice to thicken up.

Serve with green beans, broccoli and cauliflower, or other fibrous veggies of your choice.You can vary the vegetables in the casserole, leave out the parsnip if you don't like it, add red capsicum instead or maybe some mushrooms.
If you have any leftover apple sauce handy, put a couple of tablespoons in the casserole.

Tip

Why not pop some jacket potatoes or kumara, or chunks of pumpkin in the oven at the same time as the casserole is cooking. Remember to prick the potatoes or kumara first to avoid them bursting.