Rebecca's spicy beef - Healthy Food Guide

Rebecca’s spicy beef

Author: Rebecca Johnston

Photographer: Melanie Jenkins

Serves: 6

Time to make: 8 hrs 15 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

900g blade steak

1 tablespoon flour

½ teaspoon salt

1 teaspoon pepper

½ teaspoon ground ginger

1 onion, peeled, thinly sliced

400g can chopped tomatoes

400g can kidney beans, drained, rinsed

1 green capsicum, chopped

3 medium carrots, peeled, cut in quarters lengthways

2 dried bay leaves

2 tablespoons brown sugarlight brown cane sugarX

2 tablespoons red wine vinegar

1 teaspoon crushed garlic

2 tablespoons Worcestershire sauce

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Instructions

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1 Trim excess fat from steak and chop in chunks. Toss meat in flour, salt and pepper, and ginger.

2 Fry in a non-stick pan until meat is evenly browned. Use a little oil spray if necessary.

3 Place in the slow cooker with the remaining ingredients. Stir well. Cook for 7-8 hours on a low setting, or 4 hours on high. Adjust seasoning. Serve with kumara mash and green beans.

Nutrition Info (per serve)

Calories 301 cal

Kilojoules 1260 kJ

Protein 40 g

Total fat 8 g

Saturated fat 3 g

Carbohydrates 15 g

Sugar 11 g

Dietary fibre 6 g

Sodium 460 mg

Calcium 80 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.