Beef and Bean Pot Recipes

Ingredients :

500 g

40 g

2.5 ml

15 ml

1

2

6

1

225 g

275 ml

15 ml

350 g

25 g

25 g

stewing beef

whole meal flour

mixed dried herbs

vegetable oil

large onion, sliced

cloves garlic, crushed

stalks celery, sliced

green pepper, trimmed and thinly sliced

canned tomatoes

brown stock

tomato purée

cooked, dried red kidney beans

stuffed olives, sliced

bran

salt and ground black pepper

1. Heat the oven to 170^oC (325^oF), Gas 3.

2. Trim the beef of any excess fat and cut it into 4 cm cubes.

3. Toss in flour seasoned with salt, pepper and the herbs.

4. Heat the oil and fry the beef over moderate heat, a few cubes at a time, until evenly brown.

5. Transfer to an ovenproof casserole.

6. Fry the onion, garlic, celery and green pepper for 3-4 minutes in the fat remaining in the pan without allowing the vegetables to brown.

7. Stir in the tomatoes, stock and tomato purée and bring to the boil.

8. Pour over the beef and stir well.

9. Cover and cook in the oven for 2 hours.

10. Add the beans, olives and bran and stir well.

11. Cook for a further 45 minutes, or until the beef is tender.

Serving Suggestions :

Hot, crusty granary rolls and cabbage topped with a few caraway seeds.

Serves 4

Per Serving : 525 calories, 20 g fat, 19 g fiber.

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