Ingredients
Beef Stew
1/2 onion, chopped
0.5 Kilo lean round steak, diced
2 tsps rapeseed oil
1tbsp flour
3 carrots, sliced
4 celery stalks, chopped
50g button mushrooms
200g Tin chopped tomatoes in tomato juice
Creamed Potato
1 Kg Maris Piper/King Edward potatoes, peeled and diced
150ml/ 1/4 pint Milk
3tbsp rapeseed oil
Pinch grated nutmeg
Ground Black Pepper
1 tbsp fresh parsley chopped
Method
Stew:
Preheat oven to gas mark 4/180°C/350°F.
In an ovenproof dish gently sauté (on the hob) the onions in oil until they are transparent, but not brown.
Toss the beef in flour and brown in the same pot on the hob, frying in batches.
Add the remaining ingredients to the pot of onions and beef.
Add pepper and just enough water to cover.
Cover with a lid and bake for 1 hour until cooked thoroughly.
Creamed Potatoes:
Boil the potatoes for 10-15 minutes.
Drain away all of the water and mash well.
With a wooden spoon, beat the oil into the potato with just enough of the milk to make a smooth thick purée.
Flavour with nutmeg, pepper and parsley to taste.
Nutritional Information
Per serving:
Energy: 418kcal
Protein: 28g
Carbohydrate: 45g
Fat: 15g
High in Fibre and Vitamin C
Source of Iron, Omega-3, Iodine, Calcium and Folate
