HEALTHY BEEF CASSE­ROLE

Sunday Independent (Ireland) - Living - - PEOPLE -

The trick to get­ting a rich flavour is brown­ing the meat prop­erly. Serves 6 Olive oil cook­ing spray 1.35kg stew­ing beef or shin of beef, cut into 5cm chunks Ap­ple cider, red wine or white wine vine­gar (op­tional), to deglaze the pan 225g car­rots, peeled and cut into 5cm chunks 225g cel­ery, cut into 5cm chunks 4 sprigs fresh thyme 1 bay leaf 1 tsp fine sea salt Freshly ground black pep­per 725ml dry cider or veg­etable stock 1 tbsp Worces­ter­shire sauce 1 x 400g tin of but­ter beans, drained and rinsed

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spoon of ap­ple cider, red wine or white wine vine­gar to the pan, boil it un­til it dis­ap­pears, then add a splash of wa­ter and let it bub­ble up again. As the meat is browned, add it and the deglazed juices to a 3.5-litre casse­role with a tight-fit­ting lid. Lightly spray the pan with oil again and al­low it to come back up to a high heat be­fore adding the next batch of beef and re­peat­ing the deglaz­ing process.

Once all the beef is in the casse­role, add the car­rots and cel­ery to the casse­role along with the herbs, salt and pep­per, then pour in the cider or stock and the Worces­ter­shire sauce. Put the casse­role on the hob and bring it up to a gen­tle sim­mer.

Cover the casse­role with a sheet of foil, then a tight-fit­ting lid. Put the casse­role on the mid­dle shelf of the oven and cook for 2 –3 hours, un­til the beef is com­pletely ten­der.

Re­move the casse­role from the oven and raise the tem­per­a­ture to 200°C. Stir well, then add the but­ter beans.

Re­turn the casse­role to the oven and cook, un­cov­ered, for a fur­ther 25–30 min­utes, to re­duce and thicken the juices. La­dle into warmed shal­low bowls to serve.

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