Know what’s on your plate
Beef casserole
Calories & nutrition facts
made with cook-in sauce
Nutrition facts
Per 100 g% DV- Calories 137 kcal —
- Protein 15 g 30%
- Carbohydrate 4.8 g 2%
- Fat 6.6 g 8%
- Saturated fat 2.8 g 14%
- Fibre 0.7 g 3%
- Sugars 2.7 g —
- Sodium 302 mg 13%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 29 µg 3%
- Vitamin C 1 mg 1%
- Vitamin D 0.4 µg 2%
- Vitamin E 0.66 mg 4%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 2.5 mg 16%
- Pantothenic acid (B5) 0.45 mg 9%
- Vitamin B6 0.26 mg 15%
- Biotin (B7) 2 µg 7%
- Folate (B9) 20 µg 5%
- Vitamin B12 1.1 µg 46%
Minerals
- Calcium 18 mg 1%
- Iron 1.3 mg 7%
- Magnesium 19 mg 5%
- Phosphorus 139 mg 11%
- Potassium 317 mg 7%
- Zinc 4 mg 36%
- Copper 0.03 mg 3%
- Manganese 0.07 mg 3%
- Selenium 5 µg 9%
- Iodine 12 µg 8%
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Questions about Beef casserole
How do you make beef casserole meat tender?
Brown bite-sized chunks in batches, then cook them gently in stock with a lid on; a 160°C oven for about 2½–3 hours usually softens stewing beef without drying it out. Keep the liquid at a gentle simmer rather than a hard boil.
How do you thicken beef casserole gravy?
Mix a spoonful of plain flour with cold water to make a smooth paste, stir it into the casserole and simmer for 10 minutes. For a gluten-free option, stir in a little cornflour mixed with cold water near the end.
What should you serve with beef casserole?
Mashed potato is a classic for soaking up the gravy; crusty bread, boiled potatoes or buttered noodles also work well. Add peas, cabbage or roasted root vegetables for a meal with more vegetables.
Can you freeze beef casserole?
Yes. Cool it promptly, portion it into airtight containers and freeze; thaw it in the fridge before reheating until steaming hot throughout. Potatoes can become grainy after freezing, so add freshly cooked potatoes when serving if texture matters.
How long does beef casserole keep in the fridge?
Refrigerate it within two hours of cooking in a covered container, and eat it within three days. Reheat only the portion you need, until steaming hot throughout.
Is beef casserole higher in protein than pork casserole?
No: pork casserole has 17 g of protein per 100 g, compared with 15 g in beef casserole. Beef casserole has less fat, with 6.6 g per 100 g against 7.9 g in pork casserole.
Is beef casserole a source of zinc?
Yes. Beef casserole is high in zinc, providing 4 mg per 100 g.
Source: CoFID (UK) 19-470 · per 100 g · carbohydrate per EU label, fibre excluded
