A delicious healthy winter warming stew- the whole family can enjoy!

Ingredients

1/4 cup wheat flour

2 1/2 teaspoons Chinese 5 Spice

600g diced beef

olive oil

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)

Method

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.

Seves: 6

Family Review:

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.

Allergy Tips:

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