You want a high protein spicy beef recipe you say?
This Spicy beef and corn casserole is a great meal prep meal that freezes well and fills a tummy!
| Olive Oil, Extra Virgin | 0.25 | tablespoon (20mL) |
| Corn, Cob, Raw | 0.5 | cob, large (182g) |
| Beef, Chuck Steak, Fully-Trimmed, Raw | 87.5 | gram |
| Onions, Red, Raw | 0.5 | large onion (184g) |
| Capsicum, Red, Raw | 0.25 | medium (271g) |
| Garlic, Cloves, Raw | 1 | clove (3g) |
| Cajun Spice Mix | 0.5 | teaspoon |
| Beef Stock, Liquid, Salt-Reduced | 0.25 | cup (250mL) |
| Tomato, Canned, No Salt Added | 0.25 | whole tomatoes, 400g tin, juice drained |
| Black Beans, Canned | 0.25 | tin, 400g (240g net weight drained) |
| Baby Spinach | 0.25 | cup (250mL) |
| Coriander Fresh, Leaves & Stems | 1 | tablespoon (20mL) |
| Cheese, Cheddar, Reduced Fat | 1 | tablespoon, grated (20mL) |
Description
This one-pan wonder brings together the warmth of Cajun spices with the heartiness of beef and the sweetness of corn, all topped with a golden cheese crust. It’s a low-fuss dish that promises minimal cleanup and maximum flavour, perfect for a nourishing family dinner.
Methods
- Preheat your oven to a moderate setting. Begin by lightly oiling a deep ovenproof dish.
- Remove the kernels from the corn cobs and set aside. Cut the beef into bite-sized pieces.
- In a large frying pan, brown the beef pieces over medium heat. Once browned, transfer to the ovenproof dish.
- Sauté the chopped red onion, diced capsicum, and crushed garlic until softened. Add this to the beef in the dish.
- Stir in the Cajun seasoning, followed by the beef stock and diced tomatoes. Mix well.
- Scatter the corn kernels and drained black beans over the top, then cover the dish and bake until the beef is tender, about 1 hour and 30 minutes.
- Uncover, mix in the spinach and half of the coriander, and top with grated cheese. Bake uncovered for an additional 10 minutes, or until the cheese is melted and golden.
- Serve hot, garnished with the remaining fresh coriander.
Analysis Summary
| Quantity Per Serving | Quantity Per 100g | |
|---|---|---|
| Weight (g) | 569g | 100.00g |
| Energy (Cal) | 438Cal | 77Cal |
| Protein (g) | 37g | 6g |
| Fat (g) | 17g | 3g |
| Carbohydrate (g) | 34g | 6g |
| Sugar (g) | 17g | 3g |
| Fibre (g) | 14g | 2g |
| Sodium (mg) | 682mg | 120mg |
