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Low Fat Beef And Pumpkin Casserole

335 Calories per serving

ingredients

serves 4
8 large dried prunes
1 lb 2 oz (540 g) braising steak
1 tablespoon vegetable oil
1 large clove garlic, finely chopped
2 medium onions, chopped
1 green pepper, cored, seeded and sliced
4 teaspoons flour
2 tablespoons tomato puree
18 fl oz (540 ml) beef stock
6 oz (180 g) pumpkin, cubed

method

1. Cover the prunes with cold water and leave to soak for several hours or overnight.

2. Drain and remove the stones.

3. Lay the steak on a rack under a hot grill and cook, turning once, for 6 - 8 minutes until brown.

4. Allow to cool, then cut into 1 1/2 inch (4 cm) cubes.

5. Heat the oil in an ovenproof casserole, add the garlic and onions and stir-fry for 3 - 4 minutes.

6. Add the green pepper and stir-fry for a further 2 minutes.

7. Sprinkle in the flour and remove from the heat.

8. Gradually blend in the tomato puree and beef stock.

9. Stir in the prunes, braising steak and pumpkin and bring to the boil over a moderate heat, stirring all the time.

10. Cover the casserole and transfer to the oven, Gas Mark 3, 160°C, 325°F for 1 1/2 hours.

What did you think?

2 people have helped to review this recipe. Thankyou!

How about some spice?
posted by Marta @ 09:26AM, 9/19/08
It's a great recipe, but it's missing some spice. I get it that salt and pepper are part of the broth, but I also added some rosemary, ground nutmeg and Worchestershire sause. I also modified the sauce a little (by substituting some cream and red wine for a part of the beef stock). It made the dish come to life and become a real something! Recommended :)
@Marta
posted by Aidan Whitehall @ 02:48AM, 10/29/08
Thanks for your addition... tried the recipe last week with your suggestions, and it was fantastic -- as judged by the g/f ;)
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