The Moan in Red Plum with
Mashed Potato Recipe is not only a good looking recipe but also it tastes as delicious.
Whereas not in principle low fat (3g of fat or less per 100g), it is not way off at only 3.8g. More significantly, it is low down in saturated fat, sugar and sodium and is high in protein, to remain you feeling fuller longer.
This recipe is a good source of protein and low in saturated fat.
Whereas not in principle low fat (3g of fat or less per 100g), it is not way off at only 3.8g. More significantly, it is low down in saturated fat, sugar and sodium and is high in protein, to remain you feeling fuller longer.
This recipe is a good source of protein and low in saturated fat.
Energy per 100g:
|
364kJ - 85Cal
|
Fat per 100g:
|
3.8g
|
Recipe Serves:
The Recipe Serves 6.
Recipe Elements:
- 1 kg beef diced, blade or casserole
- 2 big carrots, sliced in chunks
- 400 g button mushrooms, quartered
- 2 big onions sliced
- 5 cloves garlic
- 2 cups red wine
- 2 cups beef stock (we use powdered with water)
- 2 tablespoons olive oil
- 1 can diced tomato
- 1 tiny can tomato paste
- 1 tablespoon brown sugar
- Dried thyme and oregano
- Salt and Pepper
- 2 tablespoons plain flour
- Potato - mashed
Recipe Method:
- A slow cooker can be used by or on the stove top.
- Put the beef in a big bowl and attach the flour and mix around with spoon and make sure that all the beef is coated.
- Place half oil in pan (slow stove top or cooker) and brown ½ beef for around 2 minutes stay stirring as you don’t want to cook it just seal it. Take out and place on plate and brown the next half and place with the additional beef once done.
- Now place a little more olive oil in pan and cook the onions, this should take around 5 minutes. Now put in the crushed garlic and stir for 1 minute.
- In the similar pot place the beef back in and stir. At the moment add wine, oregano, stock, and thyme and canned tomato. Just the once liquid is bubbling add the rest of the ingredients, pepper, sugar salt and tomato paste. Keep lid on, turn down heat to the lowest point and cook for 1 hour. Now add the button mushrooms and carrot. Cook for an additional 2-3 hours or until meat is tender. Stir irregularly, put in some water if necessary.
- Serve up with mashed potato.
Recipe Nutrition Panel:
Servings:
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6
|
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Serving size:
|
688g
|
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Average Serve
|
Average 100g
|
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Energy
|
2500
|
kJ
|
363
|
kJ
|
|
598
|
Cal
|
86
|
Cal
|
||
Protein
|
60.1
|
g
|
8.7
|
g
|
|
Fat, total
|
25.7
|
g
|
3.7
|
g
|
|
- saturated
|
8.3
|
g
|
1.2
|
g
|
|
Carbohydrate
|
21.9
|
g
|
3.2
|
g
|
|
- sugars
|
9.1
|
g
|
1.3
|
g
|
|
Sodium
|
193
|
mg
|
28
|
mg
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