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Smoky Beef Stew
found in Mains - Meat Dishes

Serves:    4    (original recipe serves 6)

icon Nut Free    icon Gluten Free    icon Dairy Free

FIBRE
 
4g
13% RDA
CALORIES
 
341
17% RDA
CARBS.
 
18g
7% RDA
PROTEIN
 
42g
84% RDA
FAT
Medium
12g
17% RDA
SAT. FAT
Medium
5g
21% RDA
SALT
Medium
0.92g
23% RDA
SUGAR
Medium
11g
12% RDA

Prep: 10 minutes
Cook: 3 hours

Difficulty:     
Moderate

Enjoy this simple stew for dinner, then pack into boxes to keep you going for lunches.

Ingredients  scales
Directions

1
Heat oven to 160°C / 140°C (fan oven) / 320°F / Gas Mark 3. Mix the beef, onions, tomatoes, spices, vinegar and sugar in a casserole dish. Cover and bake for 2½ hrs. Stir in the beans and bake for 30 mins more (with the lid off if the casserole is a little wet or lid on if good consistency), until the beef is tender.
2
Cool, then freeze in 512 portions in small food bags or plastic containers. Defrost in microwave or overnight in fridge, then heat in the morning and transfer to a thermos container, or heat in the microwave at lunchtime.



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