Accredited Practicing Dietitian Geraldine Georgeou, together with themainmeal.com.au, has developed a Study Diet that tailors to the nutritional and lifestyle needs of students. For parents of students, this is a delicious and healthy meal to whip up for your children during exam time.
Preheat oven to 160°C or 140°C for a fan forced oven. Place beef in a bowl with 2 teaspoons of olive oil and toss to coat. Heat a large flameproof casserole dish over a high heat and add the beef in batches. Cook for 2 minutes or until browned. Remove from pan and set aside.
Return pan to a medium heat, add the remaining oil, onion, celery, carrot and parsnip. Stir for 5 minutes or until softened. Add the garlic, cook stirring for 1 minute, add tomato paste, cook for 1 minute further. Return beef to pan with the stock and 325ml (1 ½ cups) water, stir to combine and bring to the boil.
Cover dish and transfer to preheated oven for 2 hours or until meat is very tender. Remove from oven, stir through the horseradish and parsley. Season with freshly cracked black pepper.
Meanwhile, cook sweet potato in a large saucepan of boiling water until tender. Drain, return to pan and mash until smooth.
Increase oven temperature to 180°C or 160°C for a fan forced oven. Divide beef mixture between 4 x 250ml (1 cup) oven proof ramekins. Top each with ¼ of the mashed sweet potato. Place ramekins on a baking tray, bake for 15 minutes or until topping is golden. Serve pies with steamed green vegetables.
Nutritional analysis per serving (4 servings)
Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.
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