|
| Health and medical information for consumers, quality assured by the Victorian government (Australia). |
|
 |
|
|
|
     |
|
|
|
 |
Beef - honest to goodness stew
Use the 'Add to shopping list' button on the right to add the ingredients of this recipe to your shopping list.
|
|
| |
 Suitable to freeze
Store covered in fridge (under 5°C)
Dairy free
|
Egg free
Nut free
Low salt
|
|
Good source of: folate, iron
Preparation time: 15 minutes
Cooking time: 120 minutes
Serves: 5
|
Ingredients:
500 g blade bone steak, trimmed and cut into 3 cm cubes
2 tablespoons plain flour
2 onions, finely chopped
1 stalk celery, sliced
2 cloves garlic, finely chopped
1/2 teaspoon fennel seeds
finely grated zest and sliced flesh of 2 oranges
1 tablespoon balsamic vinegar
1 cinnamon stick
1 cup red wine
1 cup water
1 large sweet potato, cut into chunks
|
|
1 cup cooked or canned beans, such as cannellini beans, drained
2 tablespoons chopped parsley, to garnish
pepper, to taste
Method:
1. Preheat the oven to 170°C. Toss the meat in the flour, season with the pepper and place in an ovenproof dish.
2. Add the remaining ingredients except for the beans and parsley. Cover with a tight-fitting lid and cook in the preheated oven until the meat is tender, about 2 hours.
3. Add the beans for the last 10 minutes of cooking. Sprinkle with parsley before serving.
Notes: For variation you can substitute lean boned lamb or pork instead of the beef.
A stew is usually cooked on top of the stove but if you cook it in the oven in a tightly covered casserole you will find the result is particularly moist and tender. One of the secrets is to use a casserole that is only just big enough to contain the ingredients - this allows for good flavour development and none of the juices will evaporate. Use a tight-fitting lid to cover or place a layer of foil before you put the lid on.
This dish is almost a meal in one and only needs a green vegetable such as lightly cooked green beans for balance.
Contributed by:
(Logo links to further information)
Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was originally published as: Honest to goodness beef stew
Recipe publication date: 08/30/2001
Last reviewed: 13/05/2009
|
|
|
|
| |
|
|
|
