The long slow cooking ensures tender meat and flavourful veggies.

Casserole Ingredients..
1 lb (500g) of lean beef round steak, fat removed and cubed
8 ounce (250g) rutabaga, peeled and diced
8 ounces (250g) boiling onions or shallots, peeled
5 ounces (150g) button mushrooms, halved
2 large carrots, sliced
1 bouquet garni if you have one
2 cups (500ml) of beef stock
1 tablespoon (15ml) of Worcestershire sauce
Salt and freshly ground pepper to taste

Dumpling Ingredients...
1/2 cup (125ml) of whole wheat flour
1/2 cup (125ml) of all purpose flour
1 teaspoon (5ml) of baking powder
1/2 teasoon (2ml) of salt
2 teaspoons (10ml) of dried Italian seasonings
3 tablespoons (50ml) of vegetable oil spread
1/2 cup (125ml) of skim milk

Preheat oven to 350F (180C). Place the cubed steak, vegetables, bouquet garni, stock and Worcestershire sauce in a Dutch oven or large flameproof casserole dish. Season with salt & pepper. Bring to a boil over medium heat. Cover and bake for 1 hour, stirring occasionally.

Mix together all the ingredients for the dumplings in a small bowl adding enough to form a stiff batter. Drop 8 spoonfuls of batter onto the casserole.

Bake 1 hour. Remove the bouquet garni if you used it before serving. Serve with new potatoes and cooked veggies. Makes 4 servings.

Per serving: 1/4 of the recipe:
Calories = 481
g protein = 42
g carbohydrate = 41
g dietary fiber = 5
g fat - total = 17
g saturated fat = 4
mg cholesterol = 79
mg sodium = 758

per serving = 1 starch, 2 fruit & veggie and 5 & 1/2 protein

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