This classical beef dish requires a large slow cooker: 4–5 litres (4–5 US liquid quarts). As with most casseroles the cut of steak used is either chuck or blade steak which tends to be the most inexpensive yet tastiest part of the animal. And as with most slow cooked casseroles the preparation time is minimal and the meal is cooked and ready to be eaten when you get home after work. It also includes fresh vegetables in abundance. And because the vegetables are included there is no requirement to add anything else – which is obviously important for weight loss.

Ingredients
1
kilogram
coarsely chopped casserole steak (chuck or blade)
30
grams
plain flour
1
large brown onion
2
cloves garlic
1
tablespoon
olive oil
½
teaspoon
dried chilli flakes
400
grams
can diced tomatoes
80
grams
tomato paste
750
millilitres
beef stock
2
bay leaves
1
large red capsicum coarsely chopped
1
tablespoon
finely chopped fresh oregano
1
large zucchini sliced coarsely
200
grams
button mushrooms
Handful of coarsely chopped fresh basil
Method
1.Coat the beef by tossing it in the flour and shake off the excess.
2.Cook the beef in batches in a large frying pan with halve the oil until browned and then transfer to the slow cooker.
3.In the remaining oil sauté the onions, garlic and chilli, stirring until onion softens.
4.Add the wine and bring to the boil, uncovered and continue cooking until the liquid reduces by half.
5.Add the onion mixture into the cooked together with the undrained tomatoes, stock, paste, bay leaves, capsicum, oregano and the chopped basil.
6.Cooked covered in the slow cooker for 7 hours.
7.Add the zucchini and mushrooms and cook for a further hour.
8.Add salt and pepper to taste and discard the bay leaves.