Low Fat Beef And Pumpkin Casserole recipe
information
335 Calories per serving
ingredients
8 large dried prunes
1 lb 2 oz (540 g) braising steak
1 tablespoon vegetable oil
1 large clove garlic, finely chopped
2 medium onions, chopped
1 green pepper, cored, seeded and sliced
4 teaspoons flour
2 tablespoons tomato puree
18 fl oz (540 ml) beef stock
6 oz (180 g) pumpkin, cubed
1 lb 2 oz (540 g) braising steak
1 tablespoon vegetable oil
1 large clove garlic, finely chopped
2 medium onions, chopped
1 green pepper, cored, seeded and sliced
4 teaspoons flour
2 tablespoons tomato puree
18 fl oz (540 ml) beef stock
6 oz (180 g) pumpkin, cubed
method
1. Cover the prunes with cold water and leave to soak for several hours or overnight.
2. Drain and remove the stones.
3. Lay the steak on a rack under a hot grill and cook, turning once, for 6 - 8 minutes until brown.
4. Allow to cool, then cut into 1 1/2 inch (4 cm) cubes.
5. Heat the oil in an ovenproof casserole, add the garlic and onions and stir-fry for 3 - 4 minutes.
6. Add the green pepper and stir-fry for a further 2 minutes.
7. Sprinkle in the flour and remove from the heat.
8. Gradually blend in the tomato puree and beef stock.
9. Stir in the prunes, braising steak and pumpkin and bring to the boil over a moderate heat, stirring all the time.
10. Cover the casserole and transfer to the oven, Gas Mark 3, 160°C, 325°F for 1 1/2 hours.
2. Drain and remove the stones.
3. Lay the steak on a rack under a hot grill and cook, turning once, for 6 - 8 minutes until brown.
4. Allow to cool, then cut into 1 1/2 inch (4 cm) cubes.
5. Heat the oil in an ovenproof casserole, add the garlic and onions and stir-fry for 3 - 4 minutes.
6. Add the green pepper and stir-fry for a further 2 minutes.
7. Sprinkle in the flour and remove from the heat.
8. Gradually blend in the tomato puree and beef stock.
9. Stir in the prunes, braising steak and pumpkin and bring to the boil over a moderate heat, stirring all the time.
10. Cover the casserole and transfer to the oven, Gas Mark 3, 160°C, 325°F for 1 1/2 hours.
serving amount
serves 4
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