Slow-cooker Beef Stew

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 8 hours 10 minutes

配料

1 ⅕ kg (2 lb 10 oz–3 lb 5 oz) chuck (braising) steak, cut into bite-sized pieces

1 tsp salt, plus extra to taste

½ tsp cracked black pepper, plus extra to taste

¼ cup (35 g) plain (all-purpose) flour

3 tbsp olive oil

¼ cup (60 ml) water

1 onion, chopped

1 tbsp freshly minced garlic

3 large carrots, peeled and sliced diagonally

2 tbsp tomato paste (concentrated tomato puree)

2 tbsp Worcestershire sauce

3 cups (750 ml) beef stock

1 tsp dried thyme or two sprigs of fresh thyme

2 bay leaves

1 cup (155 g) frozen peas

3 tbsp cornflour (cornstarch) mixed with 3 tbsp cold water

Freezer Friendly Mashed Potatoes

Fresh thyme leaves (optional)

步骤

Place the beef in a large, shallow dish and sprinkle it with the salt, pepper and flour. Use tongs to toss the beef so that it is evenly coated in the flour mixture.

Heat half the olive oil in a large, heavy-based frying pan over medium–high heat. Cook the beef in batches, using more olive oil as needed (taking care to not overcrowd the pan, otherwise the beef will stew and not caramelise), for 2–3 minutes per batch, or until browned. Set aside on a plate.

Add the water to the pan and scrape up any browned, sticky bits from the base.

Add the onion and garlic, then cook, stirring, for 1–2 minutes.

Transfer the beef, onion and garlic to the slow-cooker.

Add the carrot, tomato paste, Worcestershire sauce, beef stock, thyme and bay leaves. Stir to combine. Cook on high for 3–4 hours or on low for 7–8 hours, or until the carrots and beef are tender.

In the last 15 minutes of cooking, add the peas and cornflour mixture and stir them through. Remove and discard the bay leaves and thyme sprigs, if using. Leave the slow-cooker lid off (this will allow for the mixture to thicken slightly) for the last 15 minutes.

Season to taste with the extra salt and pepper, serve with mashed potatoes and a sprinkle of thyme leaves, if desired.

营养

• 每份大小: one pan
• 卡路里: 685
• 总脂肪: 23.1 g
• 饱和脂肪: 7.6 g
• 反式脂肪: 0.3 g
• 胆固醇: 186.8 mg
• 钠: 1590.2 mg
• 总碳水化合物: 41.6 g
• 膳食纤维: 6.7 g
• 总糖: 10.1 g
• 蛋白质: 76 g