Healthy Classic Beef Stew Recipe
Ingredients
- 1 cup brown rice (uncooked)
- 7 cups water
- 1 tbs olive oil
- 500 g lean beef, cut into 2-3cm pieces
- 2 onions, thinly sliced
- 3 cloves garlic, crushed
- 1/4 cup plain flour
- 1 cup water, extra
- 3 cups reduced-salt beef stock
- 1 tsp ground coriander
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 500 g frozen mixed vegetables
Method
- Bring water and rice to boil in a saucepan.
- When the water has come to a boil, cover the pan and reduce the heat.
- Boil gently for 20-30 minutes, stirring occasionally.
- Once rice is cooked drain and set aside.
- On medium-high heat, add the olive oil to a large pot.
- Add the beef and cook until browned.
- Once browned, remove the beef and set aside.
- Add the onions and garlic, cook for about 5 minutes, until softened.
- Reduce heat to medium-low, and add the flour and cook for 2 minutes stirring often.
- Add water, scraping any brown bits stuck to the bottom of the pan. The flour will start to thicken the water as it comes to a simmer.
- Simmer water for 2 minutes, and then add the stock, coriander, thyme, rosemary, and the beef.
- Bring back to a gentle simmer, cover and cook on very low heat for about 1 hour.
- Add frozen vegetables and simmer, covered for another 15 minutes or until the meat and vegetables are tender.
- Serve warm on top of rice.
Replace frozen vegetables with 500g of fresh vegetables, simmer for 30 minutes or until meat and vegetables are tender.
Healthy tip!
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1532 kJ | 349 kJ |
| 366 Cal | 83 Cal | |
| Protein | 24.2 g | 5.5 g |
| Fat, total | 7.6 g | 1.7 g |
| — saturated | 1.7 g | 0.4 g |
| Carbohydrate | 45.6 g | 10.4 g |
| — sugars | 4.7 g | 1.1 g |
| Sodium | 515.6 mg | 117.6 mg |
| Fibre | 8.8 g | 2 g |
Member comments & rating
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Comments (3)
-
I haven't started to use the plan yet. Just checking it out. But it does say you can use fresh vegetables. Frozen is convenient for 1 person, and the whole meal it can be frozen in 1 person portions. Not ideal, but convenient for me because I can only do one internet shop per fortnight. I appreciate the option.
Anonymous
Posted on: 04 Jan 20 -
Good simple stew. Nice
Anonymous
Posted on: 09 Jun 14 -
Why would you use frozen vegetables? Watery and tasteless. Fresh is so much better and they can be cooking separately while the stew is simmering.
Anonymous
Posted on: 08 Feb 14
