Pasta

Campfire stew

Name: Campfire stew
Prep time: 30 min
Cook time: 2 h
Total time: 2 h 30 min
Yield: 4 servings
Ingredients: low-calorie cooking spray; 2 onions, roughly chopped; 2 red peppers, deseeded and roughly chopped; 4 garlic cloves, finely chopped; 4 celery sticks, thickly sliced; 2 carrots, peeled and thickly sliced; 300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes; 500ml/18fl oz chicken stock; 400g tin chopped tomatoes; 4 tbsp tomato purée; 400g tin cannellini beans, drained and rinsed; 400g tin kidney beans in chilli sauce; 1½ tbsp Cajun seasoning; 1 tbsp sweet smoked paprika; 1 tbsp Worcestershire sauce; 1 tsp Tabasco sauce; 600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed); salt and freshly ground back pepper

4 servings

portioner

30 minutes

aktiv tid

2 hours 30 minutes

total tid

Begynd at lave mad

Ingredienser

low-calorie cooking spray

2 onions, roughly chopped

2 red peppers, deseeded and roughly chopped

4 garlic cloves, finely chopped

4 celery sticks, thickly sliced

2 carrots, peeled and thickly sliced

300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes

500ml/18fl oz chicken stock

400g tin chopped tomatoes

4 tbsp tomato purée

400g tin cannellini beans, drained and rinsed

400g tin kidney beans in chilli sauce

1½ tbsp Cajun seasoning

1 tbsp sweet smoked paprika

1 tbsp Worcestershire sauce

1 tsp Tabasco sauce

600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed)

salt and freshly ground back pepper

Vejledning

Preheat oven to 200C/180C Fan/Gas 6.

Spray a wide, ovenproof casserole dish with the low-calorie cooking spray.

Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften.

Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened.

Season and serve with steamed vegetables.

Ernæring

Portionsstørrelse

Kalorier

283kcal

Fedt i alt

7.5g

Mættet fedt

Uumættet fedt

Transfedt

Kolesterol

Natrium

Kulhydrater i alt

19g

Kostfiber

8.5g

Sukker i alt

11g

Protein

36g