Pineapple Beef Stew
A comforting, slow-cooked classic featuring tender cuts braised in a rich, velvety reduction with root vegetables and fresh herbs.
Ingredients
- • 400 g diced beef, (all visible fat removed)
- • 1 medium onion, (peeled and sliced)
- • 2 garlic cloves, (peeled and crushed)
- • 1 medium red pepper, (deseeded and sliced)
- • 2 cm piece root ginger, (peeled and finely grated)
- • 2 carrots, (peeled and sliced)
- • 2 sticks celery, (sliced)
- • 200 g potato, (peeled and cut into chunks)
- • 180 g fresh pineapple, (peeled, cored and cut into small chunks)
- • 400 g tin chopped tomatoes
- • 400 ml beef stock ((1/2 beef stock cube dissolved in 400ml boiling water))
- • 1 tbsp tomato puree
- • 1 tbsp Henderson's relish or Worcestershire sauce
- • 1 tbsp light soy sauce
- • 2 tsp white granulated sweetener
- • 1/2 tsp hot pepper sauce
- • 2 tsp cornflour
- • salt and freshly ground black pepper, (to taste)
- • low-calorie cooking spray
Preparation Steps
Preheat the oven to 160°C fan. Place the cornflour on a plate and season with salt and black pepper. Place the beef in the cornflour, turning to coat on all sides.
Spray a large frying pan with low-calorie cooking spray and place on a medium heat. Add the beef and fry for a few minutes until browned and sealed all over. Add the onion, garlic, peppers and ginger, and continue to fry for a further 3 minutes. Transfer to a casserole dish.
Add the carrot, celery, potato, pineapple, chopped tomatoes, stock, tomato puree, Henderson's relish, soy sauce, sweetener and hot pepper sauce and stir well.
Cover the dish with a tight-fitting lid or tight-fitting foil and place into the oven for 2-3 hours. Check on the casserole occasionally and add a little more boiling water if needed.
The vegetables and beef should be soft and tender, and the sauce thickened. Serve with your choice of accompaniment.