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Orange Stew

Beef & Orange Stew


  • Author: Michelle Minnaar
  • Prep Time: 105 minutes
  • Cook Time: 10 minutes
  • Total Time: 1 hours 55 minutes
  • Yield: 2 1x
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Ingredients

  • 15ml (1 tbsp) corn flour/corn starch
  • 500g (1 lb) braising beef, trimmed and cut into small cubes
  • 1 medium onion, peeled and sliced
  • 15ml (1 tbsp) vegetable oil
  • 1 orange, grated rind and juice
  • 15ml (1 tbsp) soy sauce or Tamari
  • few sprigs of fresh thyme leaves

Instructions

  1. Put the corn flour into a paper bag. Season with salt and pepper, then add the meat cubes and toss to coat.
  2. Fry the onion in the oil until soft.
  3. Add the meat and fry while turning to seal, until evenly browned.
  4. Transfer to a flameproof casserole with a lid. Stir in the orange rind, thyme, orange juice and soy sauce.
  5. Top up with water, bring to the boil and put on the lid.
  6. Bake in a preheated oven at 170°C/fan150°C/325°F/gas mark 3 for about 1½ hours. Serve hot.

Notes

  • Serve with baked jacket potatoes and green vegetables.

Nutrition

  • Serving Size: 1 serving
  • Calories: 589
  • Sugar: 11.5 g
  • Sodium: 962 mg
  • Fat: 25.2 g
  • Saturated Fat: 5.6 g
  • Carbohydrates: 29.9 g
  • Fiber: 6.2 g
  • Protein: 55.5 g
  • Cholesterol: 144 mg