SERVES 4
INGREDIENTS
1 tablespoon extra virgin olive oil
2 small onions, cut into wedges
2 cloves garlic, crushed
4 x 120g blade steak, cubed (females)
4 x 220g blade steak, cubed (males)
2 cups salt-reduced beef stock
400g can diced tomatoes
1 carrot, sliced
3 sticks of celery, sliced
1 teaspoon cumin
1 teaspoon coriander
2 patty pan squash (button squash), quartered
METHOD
- Preheat oven to 160°C.
- Heat the oil in a heatproof casserole dish, over medium heat. Cook the onion and garlic until soft. Remove from dish and set aside.
- Heat casserole dish on high. Season the beef with salt and pepper, add half to the dish and cook until brown. Remove and repeat with remaining beef.
- To the empty dish, add the stock and bring to the boil. Return onion, garlic and beef to dish then add the tomatoes, carrots, celery and spices.
- Return to the boil, cover and place in the preheated oven for 1 hour.
- Remove, add squash and return to oven to cook for a further 30 minutes.
- Serve with Notatoes (cauliflower mash) according to recipe.
| AVERAGE QUANTITY | PER PORTION |
|---|---|
| Energy | 997.2kJ |
| Protein | 22.2g |
| Fat | 10.9g |
| Glycaemic carbohydrate | 12.1g |
| of which is sugar | 8.2g |
| Fibre | 3.7g |