Healthy Classic Beef Stew Recipe
Ingredients
- 1 cup brown rice (uncooked)
- 7 cups water
- 1 tbs olive oil
- 500 g lean beef, cut into 2-3cm pieces
- 2 onions, thinly sliced
- 3 cloves garlic, crushed
- 1/4 cup plain flour
- 1 cup water, extra
- 3 cups reduced-salt beef stock
- 1 tsp ground coriander
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 500 g frozen mixed vegetables
Method
- Bring water and rice to boil in a saucepan.
- When the water has come to a boil, cover the pan and reduce the heat.
- Boil gently for 20-30 minutes, stirring occasionally.
- Once rice is cooked drain and set aside.
- On medium-high heat, add the olive oil to a large pot.
- Add the beef and cook until browned.
- Once browned, remove the beef and set aside.
- Add the onions and garlic, cook for about 5 minutes, until softened.
- Reduce heat to medium-low, and add the flour and cook for 2 minutes stirring often.
- Add water, scraping any brown bits stuck to the bottom of the pan. The flour will start to thicken the water as it comes to a simmer.
- Simmer water for 2 minutes, and then add the stock, coriander, thyme, rosemary, and the beef.
- Bring back to a gentle simmer, cover and cook on very low heat for about 1 hour.
- Add frozen vegetables and simmer, covered for another 15 minutes or until the meat and vegetables are tender.
- Serve warm on top of rice.
Replace frozen vegetables with 500g of fresh vegetables, simmer for 30 minutes or until meat and vegetables are tender.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1532 kJ | 349 kJ |
| 366 Cal | 83 Cal | |
| Protein | 24.2 g | 5.5 g |
| Fat, total | 7.6 g | 1.7 g |
| — saturated | 1.7 g | 0.4 g |
| Carbohydrate | 45.6 g | 10.4 g |
| — sugars | 4.7 g | 1.1 g |
| Sodium | 515.6 mg | 117.6 mg |
| Fibre | 8.8 g | 2 g |
Member comments & rating
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Comments (3)
-
I haven't started to use the plan yet. Just checking it out. But it does say you can use fresh vegetables. Frozen is convenient for 1 person, and the whole meal it can be frozen in 1 person portions. Not ideal, but convenient for me because I can only do one internet shop per fortnight. I appreciate the option.
Anonymous
Posted on: 04 Jan 20 -
Good simple stew. Nice
Anonymous
Posted on: 09 Jun 14 -
Why would you use frozen vegetables? Watery and tasteless. Fresh is so much better and they can be cooking separately while the stew is simmering.
Anonymous
Posted on: 08 Feb 14
