Accredited Practicing Dietitian Geraldine Georgeou, together with, 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.


  • 1 tbsp olive oil

  • 800g gravy beef, fat trimmed, dice into 2cm cubes

  • 1 large onion, diced

  • 2 sticks celery, diced

  • 1 large carrot, peeled, diced

  • 1 large parsnip, peeled, diced

  • 3 garlic cloves, thinly sliced

  • 2 tbsp no added salt tomato paste

  • 250ml beef stock, salt reduced

  • 11/2 tbsp horseradish cream

  • 2 tbsp chopped flat-leaf parsley

  • 700g sweet potato, peeled, diced

  • Steamed greens, to serve


  • 1.

    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.

  • 2.

    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.

  • 3.

    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.

  • 4.

    Meanwhile, cook sweet potato in a large saucepan of boiling water until tender. Drain, return to pan and mash until smooth.

  • 5.

    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 information

Nutritional analysis per serving (4 servings)

  • Energy 584kj
  • Fat Total 21g
  • Saturated Fat 9g
  • Protein 49g
  • Carbohydrate 51g
  • Sugar 13g
  • Sodium 486mg

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.

Powered by Edamam


You can substitute the gravy beef with oyster blade steak

Metric Converter

Tell us what you think in the comments below


Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings