Serves 3
Ingredients:
2 tsps ghee or coconut oil
500g stewing beef, diced
250g shallots, peeled and halved
3 garlic cloves, sliced
1 tsp ground cinnamon
1⁄2 tsp nutmeg, grated
1 tbsp ground cumin
5 whole cloves
12 black peppercorns
3 bay leaves
30ml red wine (optional)
30ml red wine vinegar or apple cider vinegar
300ml beef or vegetable stock (made with one organic stock cube)
1 tbsp tomato purée
150g tinned chopped tomatoes
450g new potatoes, halved (optional)
a sprinkle of fresh parsley, finely chopped
Method:
Preheat oven to 120 ̊C/250 ̊F.
Heat the ghee / oil in a large saucepan over a medium heat. Add the beef and cook, stirring until sealed all over. Transfer to a plate, using a slotted spoon, and set aside.
Reduce heat to medium / low. Add the shallots and fry for 5 minutes, stirring occasionally.
Add the garlic and fry for one minute, stirring occasionally.
Add the spices and fry for 30 seconds, stirring.
Add the vinegar and wine (if using) and stir well.
Add the beef back into the pan, along with any juices from the meat. Pour in enough stock to cover three-quarters of the beef. Stir well.
Add the tomato purée and tinned tomatoes.
Add the potatoes (if using) and stir. Cover and cook in the oven for 2 hours, or until the meat is tender. Add more stock during cooking time, if required. If the sauce is too thin, remove the lid from the saucepan and cook for 30 minutes, or until thickened.
Add the chopped parsley and serve.
Suggestion:
Serve with leafy green vegetables or on a bed of steamed rice (if omitting potatoes).
Store any leftovers in an airtight container and refrigerate for 4 days or freeze on same day.
Per serving: 385 calories 9g fat
34g carbs 42g protein