Hearty
Beef Stew with Beans and Veg
Serves
4, ready in 1 hour 40 minutes
· Low calorie cooking spray
· 500g extra-lean stewing steak, all visible fat removed, cut
into chunks
· 1 large onion, finely chopped
· 2 large carrots, peeled and chopped
· 2 large parsnips, peeled and roughly chopped
· 3 large garlic cloves, crushed
· 2 tsp dried thyme
· 500ml beef stock
· 1 tbsp Worcestershire sauce
· 400g can butter beans, drained and rinsed
· 4 large potatoes
· 1 swede
· Salt and ground black pepper
· Handful of chopped flat leaf parsley
Preheat the oven to 180°C/Fan 160°C/Gas 4.
Spray a large heavy-based casserole dish with low calorie
cooking spray.
Heat gently then brown the beef in batches, setting each
batch aside on a plate once it has browned. Add the onion, carrots, parsnips
and garlic to the casserole and cook for 5-6 minutes. Return the meat to the
pan, sprinkle over the thyme and pour in the stock and Worcestershire sauce.
Bring to the boil, cover and cook in the oven for 1 hour.
Stir in the butter beans, then cover and return to the oven for 30 minutes.
Meanwhile, peel the potatoes and swede and cut into chunks. Cook in a pan of
lightly salted boiling water for 15 minutes. Drain and return to the pan over a
low heat to remove excess moisture. Remove from the heat and crush with a fork.
Season to taste and serve with the chunky beef casserole,
scattering parsley over the top.
