Beef Stew

1 hour and 15 minutes to cook and prepare Serves 4

Ingredients

Beef Stew

15ml Sunfoil oil
3ml Crushed garlic
500ml Cubed lean beef
60ml Beef stock

 

Caramalised Onion (Garnish)

1tbsp Sunfoil oil
1 Whole chopped onion
1tbsp Sugar

 

Vegetables

3 Whole baby marrows
1pck Cherry tomatoes
1 Garlic
2tbsp Sunfoil oil
2tbsp Balsamic vinegar

 

Rice

250ml Allsome RiceĀ 
1l Water
2.5ml Salt to taste (optional)
1pck Crushed cashew nuts (garnish)

 

Method

  1. Cook the Allsome Rice according to instructions on pack.
  2. Add crushed cashew nuts on the cooked rice as a garnish
  3. In a large pan, add oil, garlic and beef cubes.
  4. Fry until the meat is browned for about 2 minutes.
  5. Add 400ml cold water to the pan and stir in the contents of the beef stock.
  6. Bring to the boil while stirring.
  7. Simmer uncovered for 20 min, stirring occasionally.
  8. Heat up the saucepan and add oil and the chopped onion.
  9. Add the sugar.
  10. Stir them often, while scraping off the browned bits from the pan so that it doesn’t get burned, until the onions are browned and soft.
  11. Chop the head and tail of the baby marrows off.
  12. Slice the baby marrows thinly with a potato peeler.
  13. Marinate the sliced baby marrows with oil and balsamic vinegar for 20 minutes.
  14. Cut the cherry tomatoes in half.
  15. Put a medium pan on high heat.
  16. Add the oil.
  17. Add the crushed garlic with the sliced baby marrows.
  18. Fry the baby marrows until soft – tossing around regularly.
  19. Add the cherry tomatoes into the pan for a few minutes. (Make sure the tomatoes are not too soft.)
  20. Remove the pan off the heat and serve.

Nutrition

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