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Beef stew and mash

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Category: Lunch Dinner


For the stew

560g of lean stewing beef, diced
1 tablespoon of vegetable oil
1 beef stock cube, dissolved in 1000ml water
1 heaped tablespoon of plain flour
4 large carrots, peeled and chopped
4 medium onions, peeled and chopped
4 medium parsnips, peeled and chopped
3 large green peppers, deseeded and sliced
Black pepper, to taste

For the mash 

4 large potatoes (120g per potato), peeled
3 tablespoons of semi-skimmed milk
2 teaspoons of low-fat spread

Beef stew and mash Directions

  1. 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.


Serves 4

Nutrition facts

Per Serving

Kcal: 70 kcal
Kjoule: 291 Kjoule
Fibers (g): 1.9g
Sodium (mg): 0.2mg
Carbs: 7.9g
Sugar (g): 3.5g
Fat: 1.5g
Saturated fat (g): 0.4g
Proteins: 5.2g

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