James tanner is serving up a Burns night supper - a hearty and healthy Highland beef and veg stew - only 489 calories per serving!
Serves 4
Ingredients:
600g Scottish braising steak, cubed
Pinch of salt and pepper
2 tbsp plain flour, for dusting
2 tbsp olive oil
1 large onion, cut into wedges
2 cloves minced garlic
300ml red wine
350ml beef stock
2 large carrots, cut into large chunks
2 sticks of celery, cut into large chunks
125g potatoes, peeled and quartered
100g turnip, peeled and quartered
1 tbsp chopped thyme leaves
1 bay leaf
3 large sheets of filo pastry
1 tsp chopped parsley
Method:
1. Preheat the oven to 200C/gas mark 6.
2. Season the cubed beef and dust with flour.
3. Heat a large casserole dish and add 1 tablespoon of olive oil. Sauté the onion for 2 minutes then add the beef and garlic and seal the meat on all sides. Add the wine and reduce by half, then add the beef stock and bay leaf and simmer for 30 minutes.
4. Add the chunky cut vegetables, thyme and a little seasoning of salt and pepper then put into the preheated oven and cook for 1 hour.
5. With the remaining olive oil lightly brush the filo sheets then crunch up roughly to the size of the top of casserole dish and put on a lined baking sheet.
6. Cook in the oven with the stew for the last 10 minutes of the stew cooking time.
To serve:
Place the cooked filo lid on top of the stew in the casserole dish, sprinkle with chopped parsley and dig in!
Nutritional info per serving:
Calories (kcal) 489
Fat 11.1
Sat fats 2.4
Carbs 41.7
Fibre 3.7
Note: If you wanted to make this an even healthier, lower calorie meal then remove the filo topping and serve it as a stew. This would make it just 384 calories per serving.