Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Beef & Red Wine Stew

Serves: 4 | Prep time: 15 min | Cooking time: 120 min | 321 Cal per serve You dont have to forego a hearty beef stew just stick to the portion size and enjoy.

Ingredients
1g Olive Oil Spray 1 Cups Mushrooms (74g) 1 Medium Onion (89g) 1 Medium Carrot (61g) 1 Medium Celery Stalk (40g) 2 Cloves Garlic (6g) 400g Chat (New) Potato 400g Green Beans 400g Raw Lean Beef Chuck Steak 1 Tablespoons Plain Flour (11g) 2 Teapsoons Mustard Powder (3g) 2 Cups Beef Stock Liquid (510g) 1/2 Cups Red Wine (124g) Nutritional Information (per serve*)

Calories

321 Cal
30.0g 9.0g 3.0g 21.2g 4.6g 533.6mg 6.6g * This recipe has 4 serves.

Preparation Tips
Quarter mushrooms Chop onion, carrot and celery Crush garlic Remove excess fat from the beef and cut into 3cm cubes Cut potatoes into 2-3cm chunks

Protein Fat Total Fat Saturated Carbohydrates Sugars Sodium Dietary Fibre

Method
1. Spray a large saucepan with oil and heat over medium heat. Add mushrooms and cook, stirring occasionally, for 3 minutes or until lightly golden. Transfer to a plate. 2. Remove pan from heat and spray with oil. Return to heat. Add onion, carrot, celery and garlic. Cook, stirring occasionally, for 5 minutes or until soft. Transfer to a separate plate. 3. Remove pan from heat and spray with oil. Heat over medium-high heat. Cook the beef in 3 batches, stirring occasionally, for 3-4 minutes or until browned. Return all meat to pan. 4. Add flour and mustard powder and cook, stirring, for 30 seconds. 5. Gradually stir in stock and wine, and return onion mixture to pan. Stir to combine. Cover and bring to a simmer, then reduce heat to low and simmer gently for 1 hours. 6. Stir in mushrooms. Simmer uncovered for a further 30 minutes or until the beef is tender and gravy has thickened. Season with freshly ground black pepper.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.

Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

7. When stew is nearly ready, cook potatoes in a large steamer set over a saucepan of simmering water for 15 minutes. Carefully add beans and cook for 2 minutes. Toss beans and potatoes through stew, and serve.

Mish Tips
This freezes well. Simply store in an airtight container and freeze for up to 3 months. Thaw in the fridge overnight and then reheat in a saucepan over medium heat or in the microwave. Use 2 teaspoons Dijon mustard in place of the mustard powder if you prefer.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.