Beef & Green Bean Stew


·      2 tbsp sunflower / rice bran oil
·      500g chopped beef shin/stewing steak 
·      2 cloves peeled and bashed garlic cloves 
·      1/2 tsp freshly milled salt 
·      1/2 tsp freshly milled black pepper 
·      1 tsp mixed spice 
·      1/2 tsp cinnamon 
·      1 heaped tsp dried oregano 
·      1 large onion peeled, halved and roughly sliced 
·      1 can chopped tomatoes
·      1 tbsp tomato purée
·      1 beef or chicken stick cube melted in 500ml boiling water 
·      3-4 sprigs thyme 
·      2 carrots, peeled and chopped into 1cm rounds 
·      2 large potatoes, peeled and quartered 
·      300g frozen green beans 


Preheat oven to 200C (fan). Dab the beef with kitchen paper to dry a little, then add the beef and the oil to a large oven casserole dish, stir and cook uncovered in the oven on the middle shelf for 15-20 mins until browned. Take out, stir, add the onions, spices, oregano and garlic cloves and cook for a further 15-20 mins. Take out, stir again, add the salt and pepper, chopped tomatoes, purée, thyme and stock, stir well, put the lid on the dish (or foil) and cook for another 30 mins, take out, stir again, add the carrots, potatoes and green beans stir well, and cook for a further 1-1 1/2 hrs. Serve with rice

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