A generous dollop of plum jam adds sweetness to this hearty beef stew.
Ingredients
- 40ml (2 tablespoons) olive oil
- 1kg lean stewing beef, diced
- 2 onions, thinly sliced
- 2 carrots, peeled, sliced
- 2 garlic cloves, crushed
- 1 tablespoon tomato paste
- 1 heaped tablespoons plain flour
- 1/2 teaspoon chilli powder
- 1 lemon, zested plus 1 tablespoon juice
- 375ml (1 1/2 cups) Massel beef stock
- 1/2 cup plum jam
- Chopped flat-leaf parsley, to garnish
- Creamy mashed potato, to serve
Method
- Step 1Preheat oven to 170°C.
- Step 2Heat the olive oil in a large ovenproof casserole dish over medium heat. Add the beef, in batches, and cook until browned all over. Transfer to a plate and set aside to rest.
- Step 3Add the onion to the pan and cook, stirring, for 1-2 minutes until softened. Add the carrot, garlic, tomato paste, flour and chilli powder. Stir to combine and cook for a further minute. Add the lemon rind and lemon juice, beef stock and plum jam (the liquid needs to just cover the meat so add a little water if necessary).
- Step 4Season well with salt and pepper and bring to the boil, then place in the preheated oven and cook covered for 2 hours until the beef is tender.
- Step 5Garnish with the parsley and serve with some creamy mashed potato.
- High protein
- Low carb
- Lower gi
Nutrition
2538 kj
Energy
25g
Fat Total
8g
Saturated Fat
4g
Fibre
57g
Protein
118mg
Cholesterol
526.87mg
Sodium
33g
Carbs (sugar)
36g
Carbs (total)
All nutrition values are per serve
- Author: Valli Little
- Image credit: Jared Fowler
- Publication: Taste.com.au
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