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Beef with orange

Preparation time: 20 minutes,
Cooking time: 1 1/4 - 1 1/2 hours,
Oven temperature: 160 °C, 325 °F, gas 3,
Calories: 155 per portion, Nothing really compares with the flavour of homemade stock - simmered slowly until it is well reduced and sets in a thick jelly.

ingredients

serves 4
5 teaspoons plain wholemeal flour
salt and pepper
350 g (12 oz) lean chuck steak, cubed
15 g (1/2 oz) butter
1 small onion, chopped
1/2 green pepper, seeded and chopped
grated rind and juice of 2 small oranges
200 ml (7 fl oz) beef stock
chopped parsley, to garnish

method

1. Season the flour with salt and pepper and use to coat the meat.

2. Melt the butter in a non-stick frying pan, add the onion and pepper and fry until soft.

3. Add the meat and fry, turning, until evenly browned.

4. Transfer to a 900 ml (1 1/2 pint) casserole. Stir in the orange rind and juice, stock and salt and pepper to taste.

5. Cover and cook in the oven for 1 - 1 1/4 hours. Serve hot, garnished with parsley.

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