Beef Stock - Healthier. Happier.

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Lamb Shank Casserole
  • 3 kg beef bones, cut small
  • Oil for brushing
  • 2 carrots, sliced
  • 2 sticks celery, sliced
  • 2 large ripe tomatoes, chopped
  • 6 black peppercorns
  • 3 sprigs parsley
  • 1 bay leaf, fresh or dried
  • Water

 

Note: Serving quantity of fruit and veg will be zero. There will be some nutrients in the liquid but it’s hard to quantify once solid vegetables are drained

  • Preheat oven to 220˚C.
  • Place bones in a baking dish and roast for 30 minutes.
  • Meanwhile place chopped vegetables in plastic bag with 1 teaspoon of oil, coat vegetables.
  • Turn the bones after 30 minutes and add vegetables.
  • Cook for a further 30 minutes.
  • Transfer to a large saucepan. Add peppercorns, parsley, bay leaf and water to cover.
  • Bring to the boil, cover and simmer over gentle heat for 3 hours.
  • Strain into a bowl and refrigerate overnight.
  • Skim off surface fat the next day and use stock as required.

Process

Beef Stock

Step 1

Place bones on a baking dish and roast for 30 minutes.

Step 2

Turn the bones after 30 minutes and add vegetables.

Step 3

Transfer to a large saucepan. Add peppercorns, herbs and water to cover.

Step 4

Simmer for 3 hours and skim off surface fat.

Step 5

Strain into a bowl and use as required.

Storage Suggestions

Stock will keep in the refrigerator for up to 3 days. Freeze in portion sizes ready to use in recipes, eg: ½ cup, 1 cup, 2 cups

Equipment List

  • Chopping board
  • Large knife
  • Baking dish
  • Large deep pot with lid
  • Colander or strainer

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


250ml Quantity per serving Quantity per 100g
Energy 242kJ 97.1kJ
Protein 8g 3.2g
Fat, total 2g 0.8g
— Saturated 0.75g 0.3g
Carbohydrate 1.35g 0.54g
— Sugars 1.3g 0.51g
Fibre 0.87g 0.35g
Sodium 30mg 12mg
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