Healthy Stew/Casserole Instructions

Healthy stew or casserole instructions

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Equipment Required:

  • Deep Saucepan or large casserole dish/stockpot
  • Oven/Hob
  • Your Ingredients! (full list below)
  • Something to stir with (a spoon, spatula etc)

Find a Healthy Stew/Casserole recipe

(or read on for our step-by step guide)


Suggested Ingredients:

Choose your ingredients, you’ll need:

Cooking Oil

Use whichever oil you have, We like olive oil, avocado or coconut oil

Stock

You can use a stock cube/stock pot or your own homemade stock if you have it. We’d recommend using a stock that matches your other ingredients, it could be beef, lamb, chicken, vegetable or fish.

Base Veg (optional)

We’d recommend some base veg to flavour your stew. We like: Onions, garlic, celery, shallots.

Vegetables

Pick a range of vegetables (3-4 is a good number) and cut them into even pieces. Our favourites are: Carrot, sweet potato, potato, peppers, onions, tomatoes, broccoli, cauliflower, parsnips, squash, swede, cabbage, kale, spinach

Pick a healthy protein (optional)

If you want to add a protein source, cut it into even sized cubes (an inch or so). We’d recommend chicken, other lean meat, bacon, Quorn, tofu, lentils, chickpeas, beans (butter/cannellini/kidney), fish or prawns.

Pick a healthy Carb (optional)

Choose a carbohydrate like rice, mashed potato or bread. We’d recommend wholegrain rice, quinoa, sweet potato mash, or a chunk of great wholemeal bread. N.B. You might not need one if you’ve put carbs (like potatoes) in the stew already!


Method

  1. Gently fry your base veg in some oil in your pot/saucepan
  2. Add your protein to the pot, and fry for a few minutes (if it isn’t already cooked)
  3. Add your chunks of veg to the pot
  4. Pour enough stock over it to cover the other ingredients
  5. Stick it in the oven at about 180-200 degrees (or leave it on a low heat on the hob) for at least 20 minutes
  6. Test the meat and veg to see how cooked it is, leave it a bit longer if you’re not sure (anything up to an hour will be ok)
  7. Serve up with your chosen carb (optional)
  8. More tips below

Tips for cooking:

  • Check if your meat is cooked by cutting into it and making sure it is cooked through
  • You can add your favourite herbs and spices, click on the links for guides about what goes with what
  • Experiment by adding fruit like apple and pear to your stews and casseroles, they bring great fresh flavours.
  • Stews and casseroles can also be done in a slow-cooker (if you have one), just chuck everything in and set the timer.

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