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Beef and Green Bean Stew

QUICK FACTS

  PREPARATION TIME
10 min (for 6 serves)

 
  COOKING TIME
20 min (for 6 serves)
  DINNER
Beef
 

SUMMARY

 

This hearty comforting food will warm you up and keep you full on a cold winter night. It is rich in protein and fibre but low in fat, great dish when you are watching your weight.

INGREDIENTS

167 g
  cooked lean beef, cut into cubes
83 g
  green beans, cut into 2-inch pieces
0.33 carrot (20 g)
  carrot, cut into cubes
0.67 cup (176 g)
  tomato puree, unsalted
0.33 onion (30 g)
  onion, sliced
1.00 clove (3 g)
  garlic, minced
1.33 cup (340 g)
  beef stock
0.67 tablespoon (9 g)
  olive oil
0 g
  sea salt
0.08 teaspoon (0 g)
  black pepper, ground
 

METHOD

1. Heat oil in a large pot, stir-fry onion and garlic for 1-2 minutes.  

2. Add beef, green beans, carrot, tomato puree, cilantro and broth; bring to a boil. Reduce heat and simmer for 15 to 20 minutes.

3. Transfer in a serving dish.

4. Serve with rice.

  NUTRITIONAL PANEL
Per Serve
Energy:
819.6 kJ  (195.9 kcal)
Protein:
22.1 g
Total Fat:
5.8 g
-Saturated:
2.9 g
-Mono-Unsaturated:
2.3 g
-Poly-Unsaturated:
0.5 g
Total Carbs:
9.7 g
-Complex Carbs:
3.5 g
-Sugar:
6.2 g
Fibre:
3.4 g
Water:
365.0 mL
Alcohol:
0.0 g
Cholesterol:
41.7 mg
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