Beef with Orange
Nothing really compares with the flavour of homemade stock - simmered slowly until it is well reduced and sets in a thick jelly.
Ingredients
- 5 teaspoons plain wholemeal flour
- salt and pepper
- 12 oz lean chuck steak cubed
- 1/2 oz butter
- 1 small onion chopped
- 1/2 green pepper seeded and chopped
- grated rind and juice of 2 small oranges
- 7 floz beef stock
- chopped parsley to garnish
Instructions
- Season the flour with salt and pepper and use to coat the meat.
- Melt the butter in a non-stick frying pan, add the onion and pepper and fry until soft.
- Add the meat and fry, turning, until evenly browned.
- Transfer to a 900 ml (1 1/2 pint) casserole. Stir in the orange rind and juice, stock and salt and pepper to taste.
- Cover and cook in the oven for 1 - 1 1/4 hours. Serve hot, garnished with parsley.
Notes
Oven temperature: 160 °C, 325 °F, gas 3
Calories: 190 kcal
Carbohydrates: 9 g
Protein: 20 g
Fat: 9g
Saturated Fat: 4 g
Trans Fat: 1 g
Cholesterol: 66 mg
Sodium: 192 mg
Potassium: 562 mg
Fiber: 1 g
Sugar: 4 g
Vitamin A: 210 IU
Vitamin C: 29 mg
Calcium: 30 mg
Iron: 2 mg