Beef and Jerusalem Artichoke Stew
This stew is perfect if you find yourself with time during the day but are always rushing about in the evenings racing to make dinner. Once you have chopped all the vegetables (which does take some time), you can let the stew cook for up to six hours (although it will be ready after three hours). The beef is a good source of protein and iron, and there plenty of healthy vegetables. If you can't find Jerusalem artichokes use potatoes instead, and you can substitute the red wine for stock, if you prefer.
Ingredients
Serves 4
Per portion: 552kcal, 55g protein, 12g fat, 48g carbohydrate
900g lean beef steak, diced
Flour to dust
6 shallots, peeled and quartered
3 large carrots, diced
3 Jerusalem artichokes, peeled and diced
3 parsnips, diced
Half a butternut squash, diced
Handful of fresh sage
500ml red wine
300ml beef stock
2 tbsp tomato puree
Salt and freshly ground pepper
Per portion: 552kcal, 55g protein, 12g fat, 48g carbohydrate
900g lean beef steak, diced
Flour to dust
6 shallots, peeled and quartered
3 large carrots, diced
3 Jerusalem artichokes, peeled and diced
3 parsnips, diced
Half a butternut squash, diced
Handful of fresh sage
500ml red wine
300ml beef stock
2 tbsp tomato puree
Salt and freshly ground pepper
Method
Preheat the oven to 150°C/Gas Mark 2.
Toss the meat in the flour and place in a casserole dish with the vegetables.
Add all the other ingredients, cover with a lid and cook in the oven for up to 4 hours.
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