Beef Stew

Ingredients

250 g (1 cup) lean beef, cubed
50 g (5 tbsp) flour
12 tsp salt
14 tsp pepper
90 g (1 medium sized) potatoes, cubed
90 g (34 cup) carrots, diced
125 g (1 cup) celery, diced
60 g (34 cup) onions, chopped
30 ml (2 tbsp) tomato puree
15 ml (1 tbsp) Worcestershire sauce
30 ml (2 tbsp) vegetable oil
625 ml (2 12 cup) water
5 ml (1 tsp) dark soya sauce
20 g (2 tbsp) onions, sliced for sauteing
2 bay leaves
Salt and black pepper to taste

Method

  1. Marinate beef cubes with flour, salt and pepper.
  2. Stir-fry onions in oil until fragrant. Add the meat and cook until slightly brown.
  3. Add water, Worcestershire sauce, dark soya sauce, tomato puree, bay leaves into the pan. Mix well. Simmer and cover until meat is tender.
  4. Add potatoes, celery, carrots and chopped onions. Continue to simmer for about 30 minutes or until the sauce thickens.
  5. Add salt and black pepper to taste.
  6. Remove additional oil fat from the sauce.
  7. If necessary, adjust the consistency of the sauce with additional flour or water.

Nutrient content per serving

Calories : 267 kcal
Protein : 14.2 g
Carbohydrate : 16.7 g
Fat : 15.9 g

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