Slim pasta spirals called fusilli are delicious cooked in a casserole of beef and vegetables. The dried, uncooked pasta is added towards the end of the cooking time so that it retains its al dente texture while still absorbing the savoury flavours of the meat, vegetables and oregano in the rich stew.
Excellent source of niacin, vitamin A, vitamin B12, vitamin C. Good source of copper, iron, potassium, vitamin B1, vitamin B6, zinc. Useful source of calcium, folate, selenium, vitamin B2, vitamin E.
For a Mediterranean flavour, replace the carrots and swede with 1 red pepper and 1 yellow or green pepper, seeded and chopped. Add the peppers with the onion. Also add 170 g (6 oz) button mushrooms with the pasta. * Try venison steak instead of the beef, and use whole baby carrots and turnips instead of the sliced carrots and chopped swede. Venison is particularly rich in iron.
Beef is an excellent source of iron and zinc. Iron from red meat is far more easily absorbed by the body than iron from vegetable sources. * Swede is a member of the cruciferous family of vegetables, all of which have an important role to play in cancer prevention. * Adding pasta and starchy root vegetables to a meat casserole increases its fibre content as well as the carbohydrate. Fusilli pasta has a low to medium Glycaemic Index.
- 30 Jan 2011
Used different ingredients. i added part boiled potatoes towards the end of cooking, instead of the pasta pasta..... - 19 Jan 2011
Altered ingredient amounts. added carrots, mushrooms. much tastier. cut all the amounts down for two and still served 4 generous portions - 29 Jun 2009