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Beef Stew

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Recipe Ingredients

  • 650g beef shin (without bone weight), diced
  • 1 tbsp plain flour 3 tbsp olive oil
  • 4 shallots, halved
  • 2 garlic cloves, sliced
  • 100ml red wine
  • 800ml hot beef stock
  • 1⁄2 tsp dried rosemary
  • 125g orzo pasta large
  • handful pitted black olives
  • large handful fresh parsley, roughly chopped
  • water
  • salt and freshly ground black pepper

Recipe Directions

1. Preheat oven to 160°C. Put beef shin in a bowl and stir through the flour. In  a large ovenproof casserole dish (that has a tight-fitting lid), heat half the oil over a medium-high heat and brown the beef shin in batches. Set meat aside.

2. Lower heat and add the remaining oil. Fry shallots for 5 minutes until golden, then stir in the garlic and return beef shin to the dish, along with any juices. Add wine, stock and rosemary. Bring to the boil, then cover the surface of the stew with greaseproof paper. Put on the lid and cook in oven for about 1 hour 45 minutes or until the beef shin is tender. (Add extra stock if the dish looks too dry.)

3. Carefully remove lid and stir in the orzo. Return to oven and cook, uncovered, for 12 to 15 minutes or until tender. Next stir in the olives, most of the parsley and a little water to loosen, if you like. Check seasoning, garnish with remaining parsley and serve.

 

EACH SERVING About 1 680kJ, 14g fat (3g saturated), 27g carbohydrate (2g total sugars), 39g protein, 2g fibre.

Each Serving:


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