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:

MAKE-IT-YOURSELF ROASTED MARINATED BELL PEPPERS, vegan, easy, budget friendly

Wallet Friendly, Preservative-Free Roasted Bell Peppers

Marinaded Roasted Bell Peppers featured on a Salad Nicoise Platter

updated June 2022 

Bell peppers charred till black on the grill or BBQ, peeled and marinated in Vinaigrette are one of the delights of summer. They make a perfect first course with crusty bread, or a side, or as a starring ingredient in a mixed salad.

They're also brilliant in vegetarian sandwiches or wraps with hummous or avocado salad, and on pizzas.

Known as Pimentos in Spain, there are some lovely jarred versions of roast peppers but they are not for the frugal.

Cost: £2.75 

Feeds: 4-6 as a side

Ingred:

   3 whole bell peppers

   

    Vinaigrette, either French or Balsamic - non creamy

Method:

1. Either: (a) roast peppers in an air fryer or oven at 220C/450F, piercing skin in one or two places, 20 mins or (b) blacken over a gas flame OR with a hand-held torch (not cheap from Nisbetts, John Lewis & other specialist food stores)
2. Place in a deep bowl, cover with cling film; leave half an hour to encourage skins to peel off easily
3. When cool, remove skin, stems, seeds and any large membranes, reserving juices 
4. Slice into 1/4 inch/1/2 cm sticks   
5. Pour over vinaigrette
6. Cool one hour; refrigerate. Keeps up to 4 days.

                           More vegetarian on NavBar: Recipes II 

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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.