Pineapple Beef Stew
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Prep Time
10 MINS
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Cook Time
2 HR 30 MINS
- KCals 293
- Carbs 32G
Ingredients
- 400 g diced beef, all visible fat removed
- 1 medium onion, peeled and sliced
- 2 garlic cloves, peeled and crushed
- 1 medium red pepper, deseeded and sliced
- 2 cm piece root ginger, peeled and finely grated
- 2 carrots, peeled and sliced
- 2 sticks celery, sliced
- 200 g potato, peeled and cut into chunks
- 180 g fresh pineapple, peeled, cored and cut into small chunks
- 400 g tin chopped tomatoes
- 400 ml beef stock (½ beef stock cube dissolved in 400ml boiling water)
- 1 tbsp tomato puree
- 1 tbsp Henderson's relish or Worcestershire sauce
- 1 tbsp light soy sauce
- 2 tsp white granulated sweetener
- ½ tsp hot pepper sauce
- 2 tsp cornflour
- salt and freshly ground black pepper, to taste
- low-calorie cooking spray
Instructions
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Preheat the oven to 160°C fan. Place the cornflour on a plate and season with salt and black pepper. Place the beef in the cornflour, turning to coat on all sides.
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Spray a large frying pan with low-calorie cooking spray and place on a medium heat. Add the beef and fry for a few minutes until browned and sealed all over. Add the onion, garlic, peppers and ginger, and continue to fry for a further 3 minutes. Transfer to a casserole dish.
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Add the carrot, celery, potato, pineapple, chopped tomatoes, stock, tomato puree, Henderson's relish, soy sauce, sweetener and hot pepper sauce and stir well.
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Cover the dish with a tight-fitting lid or tight-fitting foil and place into the oven for 2-3 hours. Check on the casserole occasionally and add a little more boiling water if needed.
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The vegetables and beef should be soft and tender, and the sauce thickened. Serve with your choice of accompaniment.