Healthy warming winter stew

Adapted from The Fast Diet Recipe Book by Mimi Spencer

This is a hearty meal for those hungry indoor evenings when you’re watching the calories. It has many of the characteristics of a full-fat stew, but is mostly healthy vegetables with some delicious pieces of tender meat. Let’s not forget the wine, which gives the stew an indulgent quality that is hard to resist.

Time

3 hours 30 minutes total: 30 minutes attended, 3 hours unattended

Storage notes

3 days in fridge; 3 months in freezer

Difficulty

very easy

Yield

1500 g (servings 4 )

Ingredients

Weight

Volume

Procedure

—

Preheat oven to 170°C / 338°F.

Olive oil

5 g

1 tsp

Heat in an oven-proof casserole over medium heat.

Onion, diced

150 g

1 large

Star anise (optional)

0.5 g

1 item

Sage leaves

5 g

1 handful

Add to pan and sauté for 3 minutes.

Beef, tough cut, fat trimmed and cut into 1" / 2.5 cm chunks

400 g

1 lb

Plain flour

3 g

2 tsp

Salt

2 g

½ tsp

Pepper

0.5 g

1 pinch

Combine and toss to coat.

Add to pan and stir to combine.

Tomato paste (purée)

30 g

2 tbsp

Bay leaf

1 g

1 large

Wine, red

250 g

1 cup

Stock, vegetable

285 g

1⅛ cup

Salt

4 g

1 tsp

Add to pan and stir to combine.

Parsnips, peeled and diced

300 g

2 medium

Carrots, peeled and diced

300 g

4 medium

Jerusalem artichokes, peeled and diced

150 g

2 large

Butternut squash, deseeded and roughly chopped

500 g

½ small

Add to pan and stir gently to combine.

Bring to boil.

Cover and transfer to the oven. Cook until the meat is tender, about 3 hours.

Lemon zest, finely grated

1 tsp

Rosemary leaves

to taste

Garnish.

Adapted: 2014.

Notes

Can substitute sweet potato for butternut squash.

Food pairings

Mash potato, if you’re not watching the calories

Nutrition

Serving size 375 g; calories 275.4 kcal, kilojoules 1152.5 kJ, protein 15.9 g, carbohydrates 22 g, sugar 7.9 g, fat 8.7 g, saturated fat 3.2 g, unsaturated fat 8.2 g, trans fat 0.4 g, fiber 7.4 g, cholesterol 40.9 mg,

Type braise stew

Author bhsimon

Yield

Servings

Serving size 375 g

Serve	Per serve
Energy (kcal)	275.4
Energy (kJ)	1152.5
Protein (g)	15.9
Fat (g)	8.7
Carbs (g)	22
Sugars (g)	7.9
Fiber (g)	7.4
Sodium (mg)	473.2
Cholesterol (mg)	40.9

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