This basic casserole uses the layering of the flavours of stock, meat, herbs and vegetables without the addition of fat for cooking. The result is a very tasty, low fat, satisfying meal.
Ingredients
1. Option 1 - 4 cups of Stock,
either chicken, beef, fish stock, light vegetable stock, dark vegetable stock or ready made vegetable stock
2. 2 bay leaves
3. 3 whole cloves of garlic (optional). If you intend to freeze left overs use 1 tsp of garlic powder instead.
4. Option 2 - Additional flavouring
(such as lemon rind - 4 strips, orange rind - 4 strips, peppercorns - 6, chilli - 1 to 2 teaspoons to taste, tomato paste - 1/2 cup, canned organic tomatoes
400g, curry powder - to taste, or miso paste - 1 teaspoon. Choose one or more of these flavourings depending on the meat and vegetables used. See flavouring suggestions.)
5. Option 3 - 750g of diced meat (may be marinated overnight)
6. Option 4 - 750g of diced root vegetables (sweet potato, carrot, onion, turnip, parsnip. Include pumpkin here)
7. Option 5 - 750g of diced green vegetables
8. Option 6 - 2 tablespoons of chopped Additional Herbs (basil, oregano, parsley, mint)
9. Option 7 - 2 tablespoons of yoghurt cream cheese, reduced fat coconut milk or light cream (if a creamy casserole is required)
10. 2 teaspoons of kuzu dissolved in a litte water to make a paste
Option 8 (to serve)
11. 1/3 cup of chopped herbs (parsley, basil etc)
12. 1/3 cup of low fat cheese (yoghurt cream cheese, feta - crumbled, parmesan - shaved etc)
Method
Bring stock (Option 1), garlic, and bay leaves and any additional flavouring (Option 2) to boil in a large saucepan.
Lower the heat and add meat (Option 3) until just cooked through.
Remove meat and keep warm.
Add root vegetables (Option 4) and cook over high heat until just tender.
Remove vegetables from stock. Discard the bay leaves, garlic and any additional flavourings that may need to be removed such as lemon rind.
Return the meat and root vegetables to the stock.
Add green vegetables (Option 5) and additional herbs (Option 6) and bring to boil.
Lower the heat and add yoghurt cream or light cream (Option 7) and kuzu paste. Stir until thickened
Serve with brown rice or pasta
Top with herbs or low fat cheese (Option 8)
Serves 6
Vegetables that take additional time to cook such as pumpkin, onion etc, should be added to the stock with root vegetables (Option 4).
Vegetables that have a short cooking time such as mushroom, zucchinis etc, should be added to the stock with the green vegetables (Option 5).
If adding beans to the recipe add with Option 4 ingredients. Flavoured organic canned lentils can also be added - include their sauce in the recipe.
