Beef stew and mash

1. Heat the oil in a pan and fry the meat on both sides until browned.
2. Remove from the frying pan and place in a saucepan.
3. Chop the onions, parsnip, pepper and carrots and fry lightly.
4. Remove from the frying pan and place with the meat in the saucepan.
5. Sprinkle the flour into the frying pan and stir well.
6. Add the stock and seasoning. Continue stirring.
7. Add this to the meat and chopped vegetables and cook gently over a low heat for 1 ½ hours
until the meat is tender.
8. As your stew simmers, boil your potatoes in boiling water for about 20 minutes until they
are tender.
9. When the potatoes are cooked, drain and return them to the saucepan. Add the milk and
low-fat spread and a little black pepper if you wish, and mash them with a potato masher or
ricer until smooth.