B00CU1W244_EBOK

1 SERVE =
2 units protein
½ unit bread
1½ units vegetables
1 unit fats
Rich beef stew
SERVES 4 PREP 20 mins
cooking oil spray
800 g chuck steak, trimmed of fat
and cut into 3 cm pieces
1 tablespoon olive oil
12 whole pickling onions, peeled
or 2 small onions, chopped
300 g carrots, chopped into
2 cm pieces
300 g potato, chopped into 3 cm pieces
3 cloves garlic, chopped
1–2 tablespoons dried Italian herbs
2 cups (500 ml) salt-reduced
beef stock
1 tablespoon Vegemite
1½ tablespoons Worcestershire sauce
1 tablespoon salt-reduced tomato
paste (puree)
Parsnip and Cauliflower Puree
(see page 149), to serve
1
2
3
A warming winter favo
this hearty stew into a
on page 126.
Spray a large frying pan w
high heat. Working in bat
all sides, then transfer to
Reduce the heat to mediu
potato and cook for 7–8 m
soften. Add the garlic and
then transfer this mixture
of the stock to the frying
over medium heat to diss
along with the Worcester
stock. Season with peppe
on low for 6–7 hours until
Divide the warm cauliflow
or bowls and top with the
some sauce and serve.
Tip: Try replacing the stock
a different flavour.