Beef and vegetable stew and dumplings

This is another flexible meal which is suitable for fasters and non-fasters. With the dumplings, the calories total around 600. Without, the meal is under 250.

Recipe for Beef and vegetable stew (serves 5)

Stew ingredients1 tsp oil
425g stewing beef, cubed
360g swede, peeled and cubed
70g onions, diced
150g carrots, diced
100g cabbage, sliced
1l beef stock
1 tsp Worcestershire sauce

Total calories per serving: 225

Method: Preheat the oven to 300°F/150°C. Heat the oil in an ovenproof dish and brown the beef at a high temperature. Stir in the swede, onions, carrot and cabbage, cook for 5 minutes or so and then stir in the stock and Worcestershire sauce. Cover the dish with a lid or foil and put in the oven. Cook for three hours, checking the level of the liquid every so often and topping up with hot water if needed.

Recipe for parsley dumplings (serves 4)

200g flour
100g butter
5g parsley
1 tsp baking powder
salt and pepper
water

Total calories per serving: 365

Method: Put all the ingredients except the water into a food processor and blitz until well blended and the texture of breadcrumbs. Tip into a bowl and add enough water to make a soft dough. Form into eight dumplings and add to the stew in the last half-hour of its cooking time.

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