A delicious healthy winter warming stew- the whole family can enjoy!
1/4 cup wheat flour
2 1/2 teaspoons Chinese 5 Spice
600g diced beef
1 onion- diced
3 stalks celery- diced
3 cups of diced frozen veggie mix (mine had carrot, broccoli core, green beans, peas, corn
2 capsicums diced
2 large flat mushrooms diced
1 450g can of diced pineapple in pinapple juice
3 teaspoons minced garlic (I used jarred variety, could use fresh)
3 teaspoons minced ginger (I used jarred variety, could use fresh)
1/2 cup soy sauce (choose salt reduced variety)
1/3 cup Hoisin sauce
1/2 cup water
rice to serve (I used a 50:50 mix of white and black rice)
Mix flour and Chinese 5 spices on a plate. Coat diced beef pieces in flour and spice mix. Fry beef in a little olive oil till browned. Add all ingredients to a large pressure cooker or slow cooker. Cook under pressure for 20 minutes, or in slow cooker for 4-6 hours. Serve with cooked rice.
4 year old child- ate it all, said yum (winning!)
Dad and type 1 diabetic (ate it all, but I probably should use a brown basmati rice to help lower the GI), loved the flavour
Me the Mummy: This was so good, nice and easy as a midweek meal. I love cooking meals with leftovers so I can have a healthy lunch or another nights meals pre-prepared). The pressure cooker is Superb, makes last minute stews a possibility, it would also do great in a slow cooker.
Budget wise: If it was a different time of year could replace veggies with other seasonal veggies on special, or just use a whole large bag of mixed frozen veg plus onion and garlic.
Me the Family Dietitian: High in iron, fibre, zinc, vitamin C, beta caretone, antioxidants and plant sterols. This is a nourishing meal for the whole family. Can be altered to make allergy and coeliac friendly – see below.
Good for the whole family! Will definitely be adding this to the regular winter meal planning options.
Coeliac disease & wheat allergy- swap flour for rice or corn flour, ensure to purchase gluten free soy sauce and gluten free hoisin sauce and Chinese 5 spice (these are all readily available- the versions I bought where all gluten free even though I was not trying for this to be the case), use fresh garlic and ginger.
Milk Allergy- double check ingredients in sauces and spice to ensure dairy free, use fresh garlic and ginger
Soy allergy – not suitable
Egg allergy- double check ingredients in sauces and spice to ensure egg free, use fresh garlic and ginger