low-calorie cooking oil spray
500 g (1 lb) stewing beef, trimmed of fat and cubed
2 red onions, cut into wedges
2 celery sticks, thickly sliced
2 red peppers, cored, deseeded and cut into chunks
2 garlic cloves, finely chopped
teaspoon cumin seeds, roughly crushed
1 teaspoon chilli powder
2 teaspoons plain flour
450 ml (4 pint) beef stock
1 tablespoon tomato purée
salt and pepper
4 tablespoons chopped coriander
250 g (8 oz) long-grain rice. boiled


1.Preheat the slow cooker if necessary. Spray a large frying pan with a little low-calorie cooking oil spray and place over a high heat until hot.
2.Add the beef a few pieces at a time until all the beef is in the pan and cook for 5 minutes, stirring, until browned. Use a slotted spoon to transfer the beef to the slow cooker pot.
3.Add a little more low-calorie cooking oil spray to the pan, add the onion wedges and cook for 2-3 minutes, stirring.
4.Add the celery and red peppers, then stir in the garlic, crushed cumin seeds and chilli powder and cook for 1 minute.
5.Stir in the flour, then add the stock and tomato purée, season to taste and bring to the boil, stirring.
6.Spoon over the beef, cover and cook on low for 8-10 hours until the beef is tender.
7.Stir the chopped coriander into the cooked rice and spoon into shallow bowls. Stir the beef casserole, spoon over the rice and serve.
8.FOR CHINESE GINGERED BEEF, follow the recipe above, replacing the cumin seeds and chilli powder with 2 tablespoons soy sauce and 2 tablespoons finely chopped fresh root ginger.
9.Serve with 250 g (8 oz) dried egg noodles, cooked according to the packet instructions.

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