Recipe No
503
stew
Adapted
2014
Healthy warming winter stew
This is a hearty meal for those hungry indoor evenings when you’re watching the calories. It has many of the characteristics of a full-fat stew, but is mostly healthy vegetables with some delicious pieces of tender meat. Let’s not forget the wine, which gives the stew an indulgent quality that is hard to resist.
Adapted from The Fast Diet Recipe Book by Mimi Spencer
- Time
-
Prep:
Total:
- Difficulty
- very easy
- Yield
- 4–4 serves • 1500 g
Processes
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—
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01Preheat oven to 170°C / 340°F.
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Olive oil (1 tsp)5 g
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02Heat in an oven-proof casserole over medium heat.
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Onion, diced (1 large)150 g
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Star anise (optional) (1 item)0.5 g
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Sage leaves (¼ cup)5 g
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03Add to pan and sauté for .
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Beef, tough cut, fat trimmed and cut into 1" / 2.5 cm chunks400 g
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Plain flour (2 tsp)3 g
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Salt (½ tsp)2 g
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Pepper (pinch)0.5 g
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04Combine and toss to coat.
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05Add to pan and stir to combine.
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Tomato paste (purée) (2 tbsp)30 g
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Bay leaf (1 large)1 g
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Wine, red (1 cup)250 g
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Stock, vegetable (1 cup + 2 tbsp)285 g
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Salt (1 tsp)4 g
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06Add to pan and stir to combine.
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Parsnips, peeled and diced (2 medium)300 g
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Carrots, peeled and diced (4 medium)300 g
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Jerusalem artichokes, peeled and diced (2 large)150 g
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Butternut squash, deseeded and roughly chopped (½ small)500 g
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07Add to pan and stir gently to combine.
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08Bring to boil.
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09Cover and transfer to the oven. Cook until the meat is tender, about .
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Lemon zest, finely grated1 tsp
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Rosemary leavesto taste
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10Garnish.
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Can substitute sweet potato for butternut squash.
Storing
3 days in fridge; 3 months in freezer
Food pairings
Mash potato, if you’re not watching the calories
Categorisation
- Category
- braise stew
- Meal
- dinner
- Cuisine
- international
- Diet
- low calorie low fat
- Tags
- braise fast diet stew