Beef Stew
Prep: 5 mins
Cook: 75 mins
Serves: 4
4
4
A meaty stew, slow cooked to perfection!
3

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

  1. Bring water and rice to boil in a saucepan.
  2. When the water has come to a boil, cover the pan and reduce the heat.
  3. Boil gently for 20-30 minutes, stirring occasionally.
  4. Once rice is cooked drain and set aside.
  5. On medium-high heat, add the olive oil to a large pot.
  6. Add the beef and cook until browned.
  7. Once browned, remove the beef and set aside.
  8. Add the onions and garlic, cook for about 5 minutes, until softened.
  9. Reduce heat to medium-low, and add the flour and cook for 2 minutes stirring often.
  10. 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.
  11. Simmer water for 2 minutes, and then add the stock, coriander, thyme, rosemary, and the beef.
  12. Bring back to a gentle simmer, cover and cook on very low heat for about 1 hour.
  13. Add frozen vegetables and simmer, covered for another 15 minutes or until the meat and vegetables are tender.
  14. Serve warm on top of rice.

Variation: Replace frozen vegetables with 500g of fresh vegetables, simmer for 30 minutes or until meat and vegetables are tender.

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Nutrition Information

per serving per 100g
Energy 1532 kJ 349 kJ
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)

  • Avatar

    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.
    Iris Wood
    Posted on: 04 Jan 20

  • Avatar

    Good simple stew. Nice
    marise petchell
    Posted on: 09 Jun 14

  • Avatar

    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.
    Anne Skerratt
    Posted on: 08 Feb 14

Rating (2 ratings)

4




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