SLOW-COOKED BEEF CASSEROLE
This is a perfect, easy way to make a nutritious winter meal, advises nutritionist Nigel Mitchell
THIS SLOW-COOKED beef casserole recipe is a time-saver for triathletes, as you can simply throw all of the ingredients into the slow cooker, leave it for eight hours and return home from work or training to a nutritious meal. Using the slow cooker also means you can produce larger batches to sustain you throughout the week.
A hearty 250g portion of casserole contains just 278kcal per portion but still manages to pack in 39g protein; perfect for supporting your recovery after a tough training session, but also for keeping you feeling full for longer, which is helpful when you are trying to restrict your calorie intake. As well as being high in protein, beef is a great source of iron, so a good helping of casserole can help you steer clear of deficiency.
Despite being high in protein, this recipe also manages to provide a decent helping of carbohydrate (12.8g) provided through low glycemic index (GI) ingredients, such as split peas, red lentils and carrots, delivering a slow-release source of energy. These vegetables are a great source of essential minerals too, such as magnesium and zinc, as well as being rich in energy-releasing B vitamins.
When you are adhering to a restricted calorie diet, it can be all too easy to become deficient in essential micronutrients, so ensure that any meals you do eat are nutrient-dense and, if in doubt, consider supplementing with a multivitamin.
PER SERVING ENERGY: 278 kcal FAT: 7.3g CARBOHYDRATE: 12.8g FIBRE: 2.8g PROTEIN: 38.6g