Campfire stew

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 2 hours 30 minutes

材料

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

手順

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.

栄養

• カロリー: 283kcal
• 脂肪総量: 7.5g
• 飽和脂肪: 3g
• 炭水化物総量: 19g
• 食物繊維: 8.5g
• 糖質総量: 11g
• タンパク質: 36g