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.

Eggs & Tuna with Green Beans

July 23, 2025
Eggs & Tuna with Green Beans 2 servings | 25 minutes  INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped)  METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts ​ ​ Amount per serving ​ 309 calories 30gs protein 13gs carb 16gs fat

Ham & Cheese Stuffed Chicken

July 16, 2025
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts ​ ​Amount per serving​ 315 calories 48gs protein 5gs carb 12gs fat

Garlic Butter Steak, Edamame & Asparagus

July 9, 2025
Garlic Butter Steak, Edamame & Asparagus 2 servings | 20 minutes INGREDIENTS 2 cups Edamame Pods 10 ozs Flank Steak (sliced very thinly against the grain) 2 tbsps Tamari (divided) 2 tsps Cornstarch 2 tsps Avocado Oil 2 tbsps Water 2 tbsps Butter 2 Garlic (clove, minced) 2 cups Asparagus (woody ends trimmed, chopped) METHOD Bring a large pot of salted water to a boil. Place the edamame pods in the boiling water and cook for three minutes, stirring occasionally. Drain and rinse and set aside. In a bowl, mix together the steak with half the tamari and cornstarch. Heat a large wok over medium-high heat. Add the oil. Once hot, add the steak in a single layer, working in batches if needed. Cook for one minute, undisturbed. Flip and cook for one more minute. Remove with a slotted spoon and set aside. Remove the wok from the heat and let cool slightly for one minute. Return over medium heat and add the water, butter, and garlic. Toss to combine. Add the edamame, asparagus, and remaining tamari and cook for three minutes, tossing often. Add the steak and toss everything together. Divide onto plates and enjoy!  Notes Leftovers: Refrigerate in an airtight container for up to two days. Serving Size: One serving is approximately one cup of edamame, one cup of asparagus, and 3/4 cup of steak (sliced). More Flavor: Add chili flakes. Serve Ii With: As is, or with rice on the side. Nutrition Facts ​ ​Amount per serving​ 531 calories 46gs protein 24gs carb 30gs fat