Classic beef stew with mash
A great winter warmer.
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500g extra-lean diced beef
2 tsp olive oil
1 medium brown onion, chopped
1½ tbs plain flour
1 tbs tomato paste
400g can diced tomatoes
1 cup (250ml) beef stock
2 medium carrots, halved, thickly sliced
150g green beans, trimmed, halved
600g sweet potato (kumara), peeled, chopped
¼ cup (60ml) skim milk
Lightly spray a large non-stick saucepan with oil and heat over high heat. Cook the beef, in 2 batches, for 2–3 minutes or until browned. Transfer to a plate.
Heat the oil in the same pan over medium heat. Add the onion and cook, stirring, for 3–5 minutes or until softened. Add the flour and cook, stirring, for 1 minute.
Return the beef to the pan with the tomato paste, tomatoes and stock. Bring to the boil. Reduce heat to low and simmer, covered, for 1 hour, stirring occasionally. Add the carrots and simmer for 1 hour. Add the beans and simmer a further 10 minutes or until the beef and vegetables are tender.
Meanwhile, boil, steam or microwave sweet potato until tender. Drain. Mash sweet potato in a large bowl with milk until smooth. Season with salt and freshly ground black pepper. Serve the stew with the mash.