Slow-cooker beef stew
This hearty stew is full of iron, protein and natural antioxidants. Pop beef shin, red wine and veggies into a slow cooker and leave for four hours
- 750g beef shin or other braising beefcut into other large chunks and fat removed
- 2 tbsp plain flourheavily seasoned
- 2 tbsp olive oil
- 100ml red wine
- 1 onionchopped
- 2 carrotsdiced
- 2 sticks celerydiced
- 1 tbsp tomato purée
- chopped to make 2 tsp rosemary
- 400ml beef stock
- to serve mashed potato
- to serve long-stemmed broccol
- a handful flat-leaf parsleyto serve
Nutrition: per serving
- kcal400low
- fat17g
- saturates5.5g
- carbs12.7g
- sugars4.4g
- fibre3.4g
- protein42.3g
- salt0.5glow
Method
step 1
Heat the slow cooker to high. Toss the beef in the seasoned flour then shake off the excess. Heat 1 tbsp of the oil in a large, non-stick frying pan. Fry some of the beef chunks, making sure not to crowd the pan, on a high heat until browned all over. This will add a lovely deep colour to the final stew. Scoop the beef out of the pan and into the slow cooker. Repeat with the remaining beef and oil.
step 2
Pour the red wine into the frying pan and bubble, scraping the crusty bits from the base. Tip into the slow cooker. Add the onion, carrots, celery, tomato purée, rosemary and beef stock to the slow cooker and stir. Put on the lid and cook for 4 hours, then season. Serve the stew in bowls with mashed potato, broccoli and a sprinkle of parsley, if you like.
