High-protein braised beef with root veg and thyme sauce

Beef shoulder braised in a casserole with carrots, parsnip, celeriac and thyme, with the sauce blended with the veg. A high-protein dinner with 44 g protein per serving.

At a glance

• Serves 6
• Prep time: 25 min
• Cooking time: 165 min
• Total time: 190 min
• Calories: 424 kcal per serving
• Protein: 44 g
• Fat: 21 g
• Carbs: 13 g

Ingredients

• 1.2kg beef shoulder
• 3 carrots
• 1 parsnip
• 200g celeriac
• 2 tbsp olive oil
• 2 onions
• 1 tbsp tomato purée
• 1 tbsp apple cider vinegar
• 800ml beef stock
• 1 tsp salt
• 1/2 tsp pepper
• 4 sprigs of thyme
• 2 bay leaves

Method

You’ll need: oven · casserole dish · stick blender · chopping board · knife · wooden spoon

1. Preheat the oven to 160 °C (140 °C fan). Pat the meat dry and season it all over with salt and pepper.
2. Brown the meat hard all over in the olive oil in a casserole for 8 min, then take it out.
3. Cut the onions, carrots, parsnip and celeriac into rough chunks, fry them in the casserole for 5 min and stir in the tomato purée for 1 min.
4. Deglaze with the cider vinegar and stock, add the meat, thyme and bay leaves, cover and braise for 2.5 hours at 160 °C. Turn the meat halfway through.
5. Take out the meat and leave it to rest for 10 min. Remove the thyme and bay leaves and blend half the veg with the sauce.
6. Slice the beef across the grain and serve with the sauce and the rest of the veg.

Good to know

A pot roast made from beef shoulder forgives almost anything: it gets more tender with every half hour in the oven. You thicken the sauce without flour, just with the blended root veg. Braised the day before, it tastes even better.

Swaps

Beef shoulder → beef brisket or rump cap. Parsnip → parsley root. Apple cider vinegar → 1 tbsp lemon juice. Thyme → rosemary.

Cooking tips

Brown the meat in one piece and not in a pan that's too small, otherwise it releases water. A core temperature of 90 °C shows that the roast is tender.

Storage

In the sauce, 4 days in the fridge or 3 months in the freezer; reheat gently in the sauce.

Allergens

No gluten, milk, egg or nuts; contains celery. Suitable for children and in pregnancy.

Dairy-free recipes