Beef mince simmered with potato, carrot, onion and tomato into a quick stew. Thirty-five minutes.
Ground beef is done at 71 C (160 F), the USDA safe minimum. The library measures it cooked; start with about a quarter more raw.
- Ready in35 minutes
- Prep8 min
- Cook27 min
- Serves1
Ingredients
- 140 g lean beef mince, 5% fat (cooked weight)
- 220 g potatoes (baked or boiled)
- 100 g carrots
- 60 g onions
- 150 g tomatoes, chopped or crushed (canned)
- 6 g olive oil
Method
- Dice the onion, carrot and potato. Chop the tomatoes.
- Heat the olive oil in a pan over medium-high heat and brown the mince for five minutes, breaking it up.
- Add the onion and carrot and cook for four minutes. Add the potato, tomatoes and 300 ml of water or stock.
- Simmer, covered, for 18 to 20 minutes until the potato is tender. Season.
What this plate gives you
Lean mince at 5% fat is the beef here so a stew reaches 46 g of protein at 17 g of fat; 140 g of it gives about 36 g of the protein. The potatoes, carrots and tomato give 12 g of fibre, 43 percent of a 2,000-calorie day’s 28 g. At 614 calories it is 30 percent of that day. It is a thirty-five-minute stew because mince needs no hours of simmering; brown it hard first, and the potatoes are measured cooked.
Swaps
- Diced stewing beef: about the same numbers and two hours of simmering.
- Sweet potato: about the same numbers.
- Bay, thyme and a spoon of tomato purée: no change worth counting.
Keeping it
Stew keeps four days in the fridge and is better on the second day. It freezes for three months; thaw in the fridge overnight.
