Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Beef, mushroom and kidney bean casserole

July 20th, 2009


Cook up a batch of this stew on the weekend, and freeze portions to take with you to work, or invite some friends over for a lovely slow cooked Sunday night meal to warm your souls for the week. Boiled kidney beans have a low GI of 29 and add a rich earthy flavour to the beef. Lately I discovered I really enjoy broad beans, and winter is the season to serve fresh beans, so we ate the casserole with white wine steamed broadbeans and crusty multigrain sourdough toast.

Serves: 6-8

Preparation time: 15 minutes

Cooking time: 2-3 hours


  • 1kg rump steak, cut into small cubes
  • 2-3 cloves garlic, cut into small pieces
  • 1 tablespoon olive oil
  • 1 can cooked red kidney beans, drained and rinsed
  • 200g button mushrooms, diced into 1cm pieces
  • 1 litre chicken stock
  • 2 cups white wine
  • 1 tomato chopped, or a punnet of cherry tomatoes, each cut in half
  • 2 carrots, sliced in 1cm chunks
  • 4 new potatoes (small ones), chopped into quarters
  • salt and pepper
  • 2 bay leaves
  • sourdough multigrain bread


  • Preheat oven to 150 °C
  • Heat a metal stockpot over a high heat. When the pan is hot, add the olive oil, garlic, and the beef
  • Fry until browned, then add mushrooms with a splash of wine and fry a little more
  • Add chicken stock and white wine, red kidney beans, potato, tomato and carrots, bay leaves, and about half a teaspoon of salt
  • Transfer to the oven, and cook at 150 °C, checking intermittently, and adding more liquid if necessary
  • The longer you cook it, the more the meat will melt apart. It would be cooked after an hour, but it tastes better after two hours, and even better still after three hours.
  • Season with more salt and pepper if needed
  • Serve with sourdough bread, or with lower GI rice (basmati or doongara)
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