Basic Beef Stew and Basic White Bread

I have just posted this recipe on So Simple. It is a stew which I made for the Grand Kids dinner the other night
This version gives weight and calories of all the ingredients.
On My Net Diary it is called Gillis Basic Beef Stew
My helping at dinner was 240 gms only 217 calories of a nourishing stew.




840 gms Blade Steak     2134 cals
2 tablespoons seasoned flour 57 cals 
3 tablespoons Olive oil    360 cals 

185 gms  Chopped Onions    78 cals
Sea Salt and Freshly ground black pepper
198 gms Carrot chopped    80 cals
55 gms Celery chopped  8 cals
150 gms finely chopped Mushrooms    33 cals
130 Grated Courgette    23 cals
50 mls white wine    42 cals

2 Massel Beef Stock cubes    24 cals
2 litres hot water
2 tablespoons Tomato Ketchup   30 cals

Cut beef into cubes and dust with seasoned flour
Put 2 tablespoons olive oil into a med hot pan
Drop in the beef and brown.
Don't overcrowd the pan, you want a nice crust on the beef, for that extra flavour
Pop the cooked beef into your casserole dish
Add onions cook gently till soft
Season with little salt and pepper
Add celery, carrot and continue to cook till soft
Add to casserole

Add 1 more tablespoon oil to pan and add mushrooms
Season and after about 2 minutes, add courgettes
Continue ot saute about another 3 minutes
Add white wine and reduce down
Place in the casserole
dissolve the stock cubes in hot water
Use a little to get any scraps from the pan
All into the casserole along with the tomato ketchup
Stir well, Make sure everything is just covered.

Into 160C oven
Cook for about 2 hours
The aroma filled the kitchen.
Yum

I am making a really nice white loaf and I have "Caloriefied" it
I am using the food processor and it is working really well
Nice crust and a good crumb and it has a wonderful taste
Never quite sure how much water you will need should be 200 mls approx but have extra ready just in case.
I cut myself 4 slices for lunch
They weighed 100 gms
That was 187 cals
I had some rare roast beef
Tomato and lettuce on lightly buttered bread
Just 381 Calories.
Excellent lunch.
1149 Cals left for dinner and wine tonight

2 cups white flour   910 cals
1 tsp salt                  0
1 tsp sugar               15 cals
1 tablespoon olive oil 120 cals
1 packet yeast (8gms)   24 cals
230 mls hand hot water

Put yeast and sugar in 200 mls of hand hot water
Stir
Leave about 5 minutes to activate the yeast
put the other ingredients into the food processor
Let it whiz not too fast
If it is not forming into a ball slowly add more water until it does

Turn out onto bench and start kneading by pulling edges into the middle
like a little parcel

Turn the ball over so it has a nice smooth skin
and place into a greased bowl
Toss it around to make sure it is oiled
Leave to rise about 1 hour
Punch down and do the same knead again
Into a nice smooth ball and leave for a second rise
Around 30-40 minutes

Grease and flour a baking tray
Shape the bread into a rectangular shape about 3 cms thick
One more rise while you heat the oven to 210C
Cook about 15 minutes
Take off the tray and put back in the oven on your pizza stone if you have one
It should have a nice hollow sound when you knock it on the bottom
Remove from oven


Cool on a rack

I made soup with the leftovers the next day
On the Net Diary Gillis Beef Stew Soup


Soup
Carrot 152 gms                             62 cals
Onion 76 gms                                32 cals
Olive oil    1 tbs                          120 cals
Leftover Basic Stew 286  gms    259 cals
Chicken stock 750 gms                90 cals



Saute Onion and Carrot in olive oil
Throw in the rest of the ingredients
Bring to the boil and simmer for about 15 minutes
Great lunch
 
My Portion 275 gms
Seconds 190 gms

Total  only 207 calories