Name: Slow cooker braised steak and onions
Yield: 2292.9 grams
Ingredients: 1000 grams of beef, topside roast, semi-trimmed, raw; 1 tbsp of oil, coconut (14 g); 2 medium units of onion, mature, brown skinned, peeled, raw (284 g); 3 cloves of garlic, raw (9 g); 2 cups of stock, chicken, home-prepared (480 g); 1.5 tbsps of sauce, worcestershire (26 g); 10 grams of thyme, dried, ground; 10 grams of spices, bay leaf; 10 grams of corn flour, whole-grain, white; 2 tbsps of parsley, fresh (8 g); 500 grams of green Beans

Ingredients

or1000 grams of beef, topside roast, semi-trimmed, raw

or1 tbsp of oil, coconut (14 g)

or2 medium units of onion, mature, brown skinned, peeled, raw (284 g)

or3 cloves of garlic, raw (9 g)

or2 cups of stock, chicken, home-prepared (480 g)

or1.5 tbsps of sauce, worcestershire (26 g)

or10 grams of thyme, dried, ground

or10 grams of spices, bay leaf

or10 grams of corn flour, whole-grain, white

or2 tbsps of parsley, fresh (8 g)

or500 grams of green Beans

Preparation

Heat the oil in a large frying pan over high heat. Cut steak into 3cm cubes. Cook the steaks, in 2 batches, for 3 minutes each side or until browned. Transfer to the slow cooker.

Add the coconut oil to the pan. Cook until foaming. Add the onions. Reduce heat to medium-low and cook, stirring often, for 10 minutes or until browned and tender. Add the garlic and cook, stirring, for 1 minute or until aromatic.

Add the stock, Worcestershire sauce, thyme and bay leaves. Bring to a simmer. Pour over the steaks in the slow cooker. Cover and cook on High for 5 hours or until beef is tender.

Combine the cornflour with water. Add to the slow cooker. Cook for 20 minutes or until the liquid has thickened slightly. Season. Stir through the parsley.

Sprinkle with extra parsley. Serve with green beans.

Nutritional information

	Per 100 g	Per portion (459 g)	% DRI
Energy	91 kcal	416 kcal	21 %
Fat	4 g	18 g	27 %
Fatty acids, total saturated	1 g	7 g	33 %
Cholesterol	16 mg	75 mg	25 %
Sodium	94 mg	433 mg	18 %
Carbohydrate	4 g	16 g	5 %
Sugars	1 g	4 g
Fiber	1 g	3 g	10 %
Protein	11 g	49 g

Recipes ofEmma Bambling

Nutritionist · 20517

Empowering individuals to heal, thrive, and live symptom-free

Slow cooker braised steak and onions

Wednesday, August 21, 2024