Food/hearty fare
and fry the beef on a high heat, 227g can chopped tomatoes
then add the onions and stir-fry 1 tsp tomato purée
for a further 5 minutes. Add the 2 fresh thyme sprigs, woody
flour and stir to coat the meat. stems discarded and leaves
n Add the carrots, celery, sage (if chopped
using) and mushrooms, and stir-fry ½ tsp dried oregano or
together for 1-2 minutes, taking Mediterranean herbs
care not to let the flour burn. 1 celery stick, finely sliced
n Pour over the stock and beer 1 bay leaf
and stir. Cover and place in the 50g/2oz thickly sliced lean ham,
oven for 1 hour, stirring cubed
occasionally. If the stew starts to 227g can haricot beans, drained
dry out, add a little stock or water. small bunch of fresh parsley,
chopped
Nutrition per serving: calories
234; fat 7g, of which sat. fat 2g; n Spray a frying pan with the
protein 24g; carbohydrates 18g, low-fat cooking spray and fry the
of which sugars 8g; fibre 3.5g; onion and garlic for 3 minutes,
salt 0.5g until softened, adding a
tablespoon of water, if necessary,
Cal Fat Sat Sug Sal
d to prevent them from sticking.
n Add the tomatoes and tomato
French ham and purée, thyme, oregano or
bean casserole
Mediterranean herbs, celery and
This is a quick and satisfying
bay leaf and bring to the boil.
Season and simmer for 5 minutes
stew for a winter’s night. It
until thick.
works well served with spinach
n Add the ham and beans and
or other green vegetables.
continue simmering for a further
5 minutes. Stir through the
finely chopped the vegetables and cook for
parsley and then serve.
1 yellow or red pepper, cored, 4-5 minutes, stirring frequently.
deseeded and sliced n Mix together the stock, hoisin
Nutrition per serving: calories
50g/2oz mushrooms, sliced sauce and sherry. Add the mixture
330; fat 7g, of which sat. fat 1.5g;
5 tbsp good, hot beef stock to the pan, season and heat
protein 26g; carbohydrates 42g,
3 tbsp hoisin sauce through for 1 minute.
of which sugars 15g; fibre 7g;
1 tbsp sweet sherry n Garnish with the parsley and
salt 2.5g
1 tbsp freshly chopped parsley serve with green vegetables.
Cal Fat Sat Sug Sal
8
n Boil the potato chunks for Nutrition per serving: calories
Beef and potato
6-8 minutes, or until just cooked, 456; fat 12g, of which sat. fat
drain and set aside. 2.5g; protein 31g; carbohydrates
stir-fry
n Heat the oil in a large non-stick 55g, of which sugars 11g; fibre
A sizzling wok dish, with sweet
frying pan or wok until really hot 6g; salt 1.1g n
and spicy hoisin sauce, peppers
(the oil will be smoking) and cook
and mushrooms.
the beef strips for 1 minute. Add
Cal Fat Sat Sug Sal
8
d
Serves 2
Find out more
Preparation 15 minutes
Cooking 15 minutes The recipes for Fish Stew with Saffron, Hearty Beef and Beer
Casserole, and French Ham and Bean Casserole are taken
Serves 1
450g/1lb potatoes, peeled and from Weight Watchers Deeply Delicious cookbook (£20,
Preparation 10 minutes
cut into bite-sized chunks Simon and Schuster), which features over 150 healthy-eating
Cooking 15 minutes
1 tbsp sunflower oil recipes. Beef and Potato Stir-fry is provided courtesy of Quality
225g/8oz lean rump or sirloin Standard beef, www.simplybeefandlamb.co.uk; look out for the
low-fat cooking spray
steak, cut into 10cm/4-inch strips
Quality Standard beef logo when shopping for meat. Sausage
1 small onion, finely chopped
1 onion, peeled and sliced
Casserole comes from Slimming World; to find your nearest
1 clove garlic, crushed
1 large clove garlic, peeled and
group, visit www.slimmingworld.com or call 0844 897 8000.
22 Sweet Magazine
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