BEEF, MUSHROOM & 'CREAM' CASSEROLE, Frugal, plant opt

Popular 1950's 'special occasion' dish gets a budget-friendly plant-conscious make-over...

Low-carb Casserole of Beef, Mushroom & 'Cream'
with cauliflower & broccoli 

This could be called a 'poor man's beef stroganoff' - in a good way - and with beef prices relatively low, it seems daft not to take advantage.  

A large proportion of the population do still love meat, eat it and enjoy it.   67goingon50 is a big supporter of higher welfare meats.    

The original Stroganoff was popular in upmarket restaurants in the 1950's.  It consisted of flash-fried sirloin strips, mushrooms and cream.  

67's version is similar but more budget-friendly and also plant-conscious.  It uses cheaper braising or stewing steak and replaces dairy cream with plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt.  

Though it's as tasty and appealing as the original, you might not want to serve it on Christmas day.  But it will certainly be a great people-pleaser before or after the Big Feast.

It's a doddle to cook -- made in two stages and slow-cooks to melting tenderness.  Freezing is not recommended (with all that dairy) but it will be fine in the fridge up to 3 days. 


Cost: £6.50'ish 
Feeds: 4-6, with sides

Ingreds:
   500gm/17.5oz braising or casserole steak, trimmed of fat & gristle, cut into strips
   2 tsp veg oil
   1 large onion, sliced
   1 large garlic clove, finely grated
   2 tsp liquid stock, home-made/granules/cubes
   2tsp wholegrain mustard (Dijon will also do)
   
   30 gm olive oil
   130gm/generous 4.5oz mushrooms, chestnut for preference, thickly sliced or halved if small
   juice & zest of 2/3 lemon
   pinch thyme

   1 heaping tbsp corn or rice flour
   1 generous tbsp cold water

   1-2 tbsp brandy or whiskey or white grape juice (opt)

   125gm/4.4 0-fat dairy or plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt. (for home- strained regular yoghurt - see dressings)

   half a packet fresh parsley leaves, coarsely chopped - finely chopped stems can be included if tender 

Method:

1. Light salt & pepper beef strips while heating a large heavy bottomed pan on high heat
2. When pan is ready, add oil & beef strips in one layer; cook until the side facing the pan is deep brown (1-2mins); turn over, cook 30 sec
3. Add meat to slow cooker; turn down pan heat to med-high
4. Add onion and garlic to frying pan; saute until soft, adding a little extra oil if needed
5. Add a splash of water to scrape all the bits from the bottom of the pan; tip the lot into the slow cooker.  
6. Mix stock & mustard; stir in to slow cooker ingredients  
7. Add sufficient water or stock to reach just below the top of ingredients; cook on low, covered, 6-8 hours  
8. Check at 5 hours; the beef strips should be tender but not falling apart 
9. When ready, cook mushrooms in oil over med heat until soft and liquid is gone; add lemon zest & juice and thyme; stir into slow cooker
10. Mix corn or rice flour with cold water until smooth; add it with 100ml more water or stock into the mushroom pan; simmer until thick; add to slow cooker 
11. Cook a further 20 mins
12. When ready to serve, stir in dairy or plant cream
13. Garnish with parsley
14. Serve with vegetables.  If carbs are required, serve brown rice (healthy option) or quick cook white rice, noodles or mashed potato
15. if you're living dangerously, serve with no-sugar cheese scones

Comments:

'This was lovely; the beef was very tender and the flavours of mushroom, brandy and cream complemented it nicely.' 70+retiree.

Tips:

• for quick & easy mashed potato, a couple of hours before serving wrap washed potatoes in greaseproof paper & place on top of the beef in the slow cooker (open slow cooker with lid facing the edge nearest you to block any steam); when cooking time is up, unwrap the potatoes, scrape the flesh into a bowl, mash or lightly beat with butter & seasoning
• 67 does not own a magic pot, having a phobia about pressure cookers.  But a magic pot could probably reduce cooking time considerably.  

*adapted from Good Food magazine

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.