Beef - honest to goodness stew
Preparation time:
Recipe highlights Serves: 5
- Good source of folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
- Low salt
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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
Cooking 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.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 315.64g | 100.00g |
| Energy (kJ) | 894.82kJ | 283.50kJ |
| Protein (g) | 23.40g | 7.41g |
| Total fat (g) | 4.42g | 1.40g |
| - Saturated fat (g) | 1.82g | 0.58g |
| - Polyunsaturated fat (g) | 0.24g | 0.07g |
| - Monounsaturated fat (g) | 1.81g | 0.57g |
| Cholesterol (mg) | 57.00mg | 18.06mg |
| Carbohydrate-available (g) | 10.41g | 3.30g |
| CarbohydrateSE (g) | 10.28g | 3.26g |
| - Sugars (g) | 3.79g | 1.20g |
| Water (g) | 265.59g | 84.14g |
| Dietary fibre (g) | 2.52g | 0.80g |
| Thiamin (mg) | 0.13mg | 0.04mg |
| Riboflavin (mg) | 0.23mg | 0.07mg |
| Niacin (mg) | 5.05mg | 1.60mg |
| Niacin equivalents (mg) | 9.77mg | 3.10mg |
| Vitamin C (mg) | 18.50mg | 5.86mg |
| Total folate (ug) | 57.07ug | 18.08ug |
| Total vitamin A equivalents (ug) | 363.12ug | 115.04ug |
| Retinol (ug) | 1.00ug | 0.32ug |
| Beta carotene equivalents (ug) | 2167.98ug | 686.86ug |
| Sodium (mg) | 83.61mg | 26.49mg |
| Potassium (mg) | 591.70mg | 187.46mg |
| Magnesium (mg) | 41.83mg | 13.25mg |
| Calcium (mg) | 42.31mg | 13.41mg |
| Phosphorus (mg) | 257.16mg | 81.47mg |
| Iron (mg) | 3.12mg | 0.99mg |
| Zinc (mg) | 4.15mg | 1.31mg |
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Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was orginally published as:
Honest to goodness beef stew
Recipe publication date on: 08/30/2001
Last reviewed on: 15/11/2013
