Start stewing! A great winter warmer is here.
Ingredients
- 2 tablespoons olive oil
- 750g gravy beef, trimmed, cut into 3cm cubes
- 1 large brown onion, finely chopped
- 2 garlic cloves, crushed
- 2 medium carrots, peeled, halved, sliced
- 2 celery stalks, chopped
- 2 tablespoons plain flour
- 1 1/2 tablespoons Moroccan seasoning
- 2 dried bay leaves
- 1 cinnamon stick
- 2 cups Massel beef stock
- 400g can diced tomatoes
- 400g can chickpeas, drained, rinsed
- Mashed potato, to serve
- Green beans, to serve
- Steamed green beans
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Heat half the oil in a large, heavy-based, flameproof casserole dish over medium-high heat. Cook beef, in batches, for 5 to 6 minutes or until browned. Transfer to a bowl.
- Step 2Heat remaining oil in dish. Add onion, garlic, carrot and celery. Cook, stirring, for 5 minutes or until onion has softened. Return beef to dish. Add flour and seasoning. Cook, stirring, for 1 minute. Add bay leaves and cinnamon.
- Step 3Stir in stock and tomatoes. Cover dish. Bring to the boil. Transfer to oven. Bake for 1 hour 30 minutes. Remove from oven. Stir in chickpeas. Bake for 30 minutes or until beef is tender. Remove and discard cinnamon and bay leaves. Serve with mash and beans.
- High protein
- Low carb
- Lower gi
Nutrition
2058 kj
Energy
18.7g
Fat Total
5.4g
Saturated Fat
8g
Fibre
49.3g
Protein
111mg
Cholesterol
1650mg
Sodium
27.8g
Carbs (total)
All nutrition values are per serve
Notes
You could cook the casserole at 160C/140C for 3 hours. You could use beef chuck, skirt, topside or blade instead of gravy beef.
- Author: Claire Brookman
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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