Beef casserole with onions is one of the delicious dishes that combines the rich flavor of meat with the sweet taste of roasted onions. This recipe is considered one of the easiest and quickest ways to prepare a tasty casserole, where simple ingredients like meat and onions are mixed with spices and seasonings to give you a unique and nutritious meal. This dish offers many benefits, as it provides protein from the meat, which promotes muscle health, while onions contain antioxidants that strengthen the immune system and help regulate blood sugar levels. Tomatoes also provide vitamin C, which supports skin and tissue health, and the spices enhance digestion and improve overall health. If you are looking for a filling meal full of warm flavors, this recipe is the perfect choice.

Ingredients:

• 1 kg of meat
• 1 kg of onions
• 1 tablespoon of oil
• 2 tomatoes
• 1 tablespoon of butter or ghee
• Spices (bay leaves, cardamom, black pepper) in small quantities
• 1 cup of boiling water

Preparation Method:

Searing the Meat:

1. Heat a piece of butter or ghee with a tablespoon of oil in a pan over high heat.
2. Add the meat pieces and stir until they turn golden brown on both sides.

Adding the Spices:

1. Once the meat is browned, add the spices: black pepper, bay leaves, and cardamom.

Preparing the Onions:

1. Use the same weight of onions as the meat (for example, if you’re using 1 kg of meat, use 1 kg of onions).
2. Slice half of the onions and leave the other half whole if it’s small in size.

Initial Cooking:

1. Add the onions to the meat and stir well.
2. Add two grated tomatoes and a cup of boiling water.
3. Cover the pot and let it simmer on low heat for about an hour.

Transferring to the Casserole:

1. After an hour, transfer the mixture to a casserole dish.
2. Adjust the salt and black pepper to taste.
3. Place the casserole in the oven and bake until it takes on a golden, appetizing color.

Notes:

1. The casserole can be served with white rice or traditional bread for a complete meal.
2. To ensure the best flavor, it's recommended to use fresh meat and tender onions.
3. You can add some vegetables like carrots or bell peppers to increase the nutritional value.
4. With this method, you will get a delicious and filling casserole that brings back memories of the good old days with every bite. Enjoy your meal!

Note: The beef casserole with onions is suitable for lovers of traditional dishes rich in flavors, but it is not recommended for those with onion allergies or high-fat diets.

Health Benefits of the Ingredients:

• Meat: Contains high-quality proteins that help build muscles and regenerate cells. It is also an important source of iron and zinc, which promote blood and immune system health.
• Onions: Rich in antioxidants like sulfates and flavonoids, which help strengthen immunity and prevent diseases. They also support heart health and reduce levels of harmful cholesterol in the body. Onions also help regulate blood sugar levels.
• Tomatoes: Rich in vitamin C, which boosts the immune system and helps maintain healthy skin and tissues. They also contain lycopene, a powerful antioxidant that protects cells from damage and improves heart health.
• Oil: Provides essential fatty acids such as omega-3 and omega-6, which support brain and heart health and help reduce inflammation in the body.
• Butter or Ghee: Contains vitamins like A and D, which support eye and bone health. It also helps absorb fat-soluble vitamins from other foods.
• Spices (bay leaves, cardamom, black pepper): Help improve digestion and enhance digestive system function. They also have antibacterial and antifungal properties, boosting immune system health.

Calories and Nutritional Values:

1. 1 kg of Meat:

   • Calories: Approximately 2500 calories
   • Protein: 200 grams
   • Fat: 200 grams
   • Carbohydrates: 0 grams

2. 1 kg of Onions:

   • Calories: Approximately 400 calories
   • Protein: 8 grams
   • Fat: 0 grams
   • Carbohydrates: 92 grams

3. 1 Tablespoon of Oil:

   • Calories: 120 calories
   • Protein: 0 grams
   • Fat: 14 grams
   • Carbohydrates: 0 grams

4. 2 Tomatoes:

   • Calories: 36 calories
   • Protein: 2 grams
   • Fat: 0 grams
   • Carbohydrates: 8 grams

5. 1 Tablespoon of Butter or Ghee:

   • Calories: 100 calories
   • Protein: 0 grams
   • Fat: 11 grams
   • Carbohydrates: 0 grams

6. Spices:

   • Calories: Very low, negligible

Total Calories and Nutritional Values:

• Calories: Approximately 3156 calories
• Protein: Approximately 210 grams
• Fat: Approximately 225 grams
• Carbohydrates: Approximately 100 grams

These estimates are approximate and may vary based on the quality and quantity of the ingredients used.