186.Beef stew Recipe: Low Fat, Low Sugar

serves 4

1 lb / 450g shin of beef (remove all visble fat)

1 tablespoon olive oil

1 large onion

1 oz / 25g mushrooms

2 large carrots

½pint / 300ml beef stock

salt to taste

fresh ground black pepper to taste

1 bayleaf

• Slice the meat into 1/2 inch / 1.5 cm cubes and then brown in a hot frying pan with a little olive oil.
• Chop the onion, mushroom and carrot, and then briefly fry them in the olive oil.
• Place the beef and vegetables with the stock in an oven proof dish.
• Add the herbs and seasoning.
• Bring to a simmer over a low heat.
• Cover with a tight lid and cook slowly in the oven gas mark 1, 275°F, 140°C, for 3 hours.
• Check at intervals to make sure it is simmering gently and add more water if required.