Red meat has a whole range of health properties, making it a great inclusion in any healthy eating plan. Women in particular benefit from eating meat based dishes a couple of times a week due to its high iron and trace mineral content.
When you’re trying to lose weight but keep your energy levels stable (essential for any busy mum!), including protein rich foods, like beef in your diet, is so important. The problem we sometimes find however is that the cost of premium, and usually less fatty, cuts of beef come with a pretty hefty price tag.
This can make these kinds of meals tricky, especially for bigger families and while it’s nice to imagine that mum could buy herself the premium eye fillet and serve up the cheaper cuts to the rest of the family, it’s not especially practical!
Enter the slow cooker. This kitchen essential can turn cheaper (yet still healthy) cuts of meat like chuck, blade and oyster steak into mouth wateringly tender meals, all thanks to the increased cooking time.
Being able to use more affordable ingredients (along with the inevitable leftovers after cooking up a batch of casserole or stew), makes the slow cooker one of the best purchases you can make for creating cost effective yet stil healthy meals.
This beef stew uses blade steak, tinned tomatoes diced carrots and sweet potato for a nutrient packed, tasty dinner that’s sure to keep the whole family with full and happy tummies.
Ingredients
- 500g blade steak, cut into cubes
- 400g tin of diced tomatoes
- 1/2 cup salt reduced beef stock
- 2 cloves of garlic, crushed
- 1 brown onion, diced
- 1 carrot, diced
- 1 sweet potato, peeled and cut into chunks
- 2.5 tbsp wholemeal flour
- 2 tbsp tomato paste (salt reduced)
- 2 tbsp olive oil
- 1.5 tbsp paprika
- 1 tsp salt
- 1 tsp pepper
Method
- Place the flour and steak cubes into a large ziplock bag
- Zip closed and shake around for a minute or so to really coat the beef with flour. Set aside
- Heat the olive oil over medium heat
- When hot, add onion and garlic to the pan
- Cook, stirring, till heated through and starting to turn transparant
- Add the diced carrot and stir to combine
- Cook for a couple of minutes till carrot has softened then transfer to the slow cooker bowl
- Pour beef stock into the hot pan and bring to the boil
- Reduce the heat and allow to simmer for a couple of minutes to de-glaze the pan
- Pour stock into the slow cooker and add remaining ingredients
- Stir to ensure everything is well combined
- Place lid on cooker, turn onto low and cook for 8 hours
- Serve as is or with wholemeal toast or cooked brown rice.
Makes 4 servings – Cal per serve – 440
