March 24, 2022

Mediterranean Beef Stew

Mediterranean Beef Stew

INGREDIENTS


  • 1 kg (2.2 lbs) stewing beef (See note 1)
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 3 tbsp olive oil (See note 2 and 3)
  • 1 large brown/yellow onion – cut into small cubes
  • 4 cloves garlic – roughly chopped
  • 800 g (28 ounces) crushed tinned tomatoes
  • 1 cup (250 ml) beef stock (See note 4)
  • 3 tsp fresh rosemary – finely chopped finely chopped
  • 1/4 tsp chilli flakes – optional
  • 2 large zucchini/courgette cut into slices 1 cm (1/3″) wide
  • 2 large red capsicum/bell peppers cut into 2 ½ cm (1”) squares
  • 1/2 cup Kalamata olives – pitted
  • 3 tbsp fresh parsley – roughly chopped divided
  • sea salt and black pepper to taste

 

METHOD


  1. Cut your meat into cut into 3 ½ cm (1 ¼ " cubes) or buy pre-cut meat.
  2. Pat the cubed meat dry with paper towels. This will help the meat to form a nice brown crust when seared.
  3. Sprinkle the beef with salt and pepper. 
  4. Heat 2 tablespoons of oil, over high heat, in a large, heavy-based Dutch Oven or saucepan with a tight-fitting lid. The oil should not smoke. You will notice that the oil is hot and ready to use when it begins to shimmer.
  5. Add 1/3 of the beef to the pan. Brown the meat for several minutes on all sides. See Note 5.
  6. Remove the meat to a plate and set it aside. Repeat with the remaining beef, adding more oil if necessary.
  7. Turn the heat down to low. Add a little extra oil if necessary.
  8. Add the onion and cook for about 2 minutes, stirring occasionally, then add the garlic and cook a further minute and stir again to ensure the garlic doesn’t burn.
  9. Return the cooked beef, including any juices, to the pan.
  10. Add the tomatoes, beef stock, rosemary and chilli flakes (if using). Stir well.
  11. Bring to a simmer, cover the pan and cook for 1 ½ – 2 hours or until the meat is almost at perfect tenderness. Stir occasionally.
  12. Add the zucchini and capsicum, stir well and cover again. Cook for 30 minutes. Stir halfway through and add a little more water if necessary.
  13. Add the olives and 2 tablespoons of parsley. See Note 6.
  14. Check the seasoning, adding additional salt, pepper or chilli flakes to taste.
  15. Turn into a serving dish or serve, family-style, at the table in the pan in which it was cooked.
  16. Add some extra parsley just before serving.
  17. Serve with rice, mashed potato, crusty bread or buttered noodles. See Note 7

 

NOTES



  1. For long, slow cooking, choose a cut such as chuck steak or boneless shin/shank/gravy beef. Lean meats do not suit this method of cookery; they will become tough and dry.
  2. Start cooking the beef with 2 tablespoons of oil and add extra if you need it to finish cooking the beef or when adding the onion.
  3. The Australian tablespoon is 20 ml or 4 teaspoons. In many countries, the tablespoon is 15 ml or 3 teaspoons. Please adjust the recipe accordingly if necessary.
  4. You can use homemade or good quality beef stock. If you don’t have beef stock, you can use chicken stock. The flavour will not be quite as robust but your dish will not taste like chicken.
  5. It is important to not “play” with the meat. If you try to turn it too soon it will stick to the pan. It will turn easily when it has formed a brown crust. This is an exercise which requires patience. If moved too much, the meat will release its juices and steam rather than fry. Browning the beef gives the meat an appetizing colour and adds tremendous depth of flavour.
  6. To obtain maximum flavour and freshness of the parsley, add it at the end of cooking.
  7. For buttered noodles, boil the pasta of your choice until it is al dente, toss in a bowl with some butter, salt, pepper and chopped parsley.
  8. Please note, the nutritional information is based on this dish serving six people. It does not include what the dish is served with. The nutritional information is an estimate only.

One Pan Salmon & Fennel with Lime

By Zina Stone • May 1, 2025
 One Pan Salmon & Fennel with Lime 2 servings | 35 minutes  INGREDIENTS 1 bulb Fennel (medium, thinly sliced) 3 tbsps Extra Virgin Olive Oil (divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 2 Lime (divided) 1/4 tsp Fennel Seed (ground)  METHOD Preheat the oven to 400oF (205oC). Place the fennel in a baking dish. Drizzle with half of the oil and season with salt and pepper. Toss to combine. Transfer to the oven and bake for 15 minutes. Pat the salmon dry and season with salt and pepper. Zest some lime over the top and sprinkle with the fennel seed. Slice half of the lime and set aside. Remove the baking dish from the oven and place the salmon on top of the fennel. Drizzle with the remaining oil. Scatter the lime slices around. Place back in the oven and bake for 12 to 15 minutes, until cooked through, depending on thickness. Quarter the remaining lime. Divide fennel and salmon onto plates and serve with the quartered lime, squeezing more lime juice on if needed. Enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 3/4 cup of fennel and one salmon fillet. More Flavor: Season the salmon with ground coriander or cumin.  Nutrition Facts ​  ​ Amount per serving ​  450 calories  29g fat  12g carbs  4g fiber  5g sugar  39g protein  87mg cholesterol  195mg sodium  2mg iron

Chicken & Broccoli Stew

By Zina Stone • April 22, 2025
 Chicken & Broccoli Stew  2 servings | 30 minutes  INGREDIENTS 1 tsp Extra Virgin Olive Oil 10 ozs Chicken Breast (cut into cubes) 1/2 tsp Sea Salt (divided) 2 Garlic (clove, minced) 1 1/2 pints Bone Broth 2 cups Broccoli (chopped into florets) 1/2 cup Canned Coconut Milk (full fat) 1/2 Lemon (juiced)  METHOD Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides. Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes. Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through. Remove from the heat, stir in the lemon juice and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months. Serving Size: One serving is equal to approximately 1 1/2 cups. More Flavor: Add carrot and celery.  Nutrition Facts ​  ​ Amount per serving ​  515 calories  27g fat  15g carbs  4g fiber  4g sugar  49g protein  156mg cholesterol  1285mg sodium  3mg iron

Sheet Pan Smoky Sweet Salmon & Potatoes

By Zina Stone • April 9, 2025
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts ​ ​ Amount per serving ​  441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron
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