Winter Beef &x Squash Casserolex
INGREDIENTS:
low-cal spray oil
1 onion, thinly sliced
3 garlic cloves, crushed
2 celery stalks, chopped
2 large carrots, sliced
450g lean stewing or braising steak, all visible fat removed, cubed
400g butternut squash, peeled,
deseeded and cubed
250g swede or parsnips, peeled and cubed
300g mushrooms, sliced
750ml hot beef stock
1 x 400g can chopped tomatoes
1 tbsp tomato paste
1 juicy orange
1 tbsp Worcestershire sauce
1 bay leaf
1 tbsp cornflour
salt and freshly ground black pepper
a handful of parsley, finely chopped
METHOD:
M Preheat the oven to 170c /gas 3.
● Lightly spray a large flameproof casserole with low cal oil and set over a low heat.
● Add 1, thinly sliced onion, 3 crushed garlic cloves, 2 chopped celery sticks and 2 large sliced carrots. Cook for 8-10 minutes, stirring occasionally, until tender.
● Remove from the pan and set aside.
● Add 450g cubed, lean, stewing or braising steak to the pan and cook until browned and seared.
● Stir in 400g peeled, cubed, butternut squash, 250g, peeled, cubed, swede or parsnips and 300g sliced mushrooms. Add 750ml hot beef stock, 1x400g can chopped tomatoes and 1 tbsp tomato paste. Bring to the boil and remove from the heat.
● Return the onion and carrot mixture to the casserole.
● With a potato peeler, peel a long wide strip of rind from a juicy orange and add to the casserole with the juice of the orange.
● Stir in 1 tbsp Worcestershire sauce and a bay leaf. Cover and cook in the oven for 1 ½ -2 hrs, until the beef is tender and the liquid has reduced.
● Mix a tbsp of cornflour with a little water to form a paste and stir into the stew. Cook gently on the hob for 2-3 minutes, stirring until it thickens.
● Discard the bay leaf, season, and serve sprinkled with chopped parsley.