Pasta
Campfire stew
4 servings
porsi30 minutes
waktu aktif2 hours 30 minutes
total waktuBahan-bahan
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
Petunjuk
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.
Nutrisi
Ukuran Porsi
-
Kalori
283kcal
Total Lemak
7.5g
Lemak Jenuh
3g
Lemak Tak Jenuh
-
Lemak Trans
-
Kolesterol
-
Natrium
-
Total Karbohidrat
19g
Serat Diet
8.5g
Total Gula
11g
Protein
36g
4 servings
porsi30 minutes
waktu aktif2 hours 30 minutes
total waktu