This meal has a heavy ingredient list which means it is packed with protein, carbohydrates and micronutrients.
Two vegetables that deliver a vast number of vitamins and minerals are carrots and celery. Carrots are known for their high levels of carotenoids which are used to make vitamin A and help support our eye health. Carrots and celery both contain vitamin K which is used in blood clotting to help us heal properly. Celery also contains folate which is one of the B vitamins and is needed to make blood cells and convert carbohydrates into energy.
(Makes 6 servings)
Preparation Time: 30 minutes, plus 2-3 days for marinating
Cooking Time: 2 hours 45 minutes
Combine 500ml of the stock, the red wine, red wine vinegar, 1 chopped onion, the crushed garlic, 5 thyme sprigs, bay leaves, juniper berries, peppercorns and cloves in a medium saucepan over medium heat. This forms the marinade.
Bring to a boil, then simmer for 5 minutes.
Cool to room temperature.
Place the beef in a large resealable plastic bag and pour in the marinade. Seal the bag and refrigerate for 2 to 3 days, turning daily.
Preheat the oven to 180°C.
Remove the beef from the marinade and pat dry.
Strain the marinade and discard the solids.
Heat a large ovenproof pot on the hob over medium heat and add the olive oil.
Add the meat (whole) and brown on all sides for 10 to 12 minutes, then transfer to a plate.
Add the carrots, celery and the remaining onion to the pot and cook for 5 minutes, until slightly softened.
Stir in the chopped garlic and remaining thyme and cook for a further minute.
Sprinkle in the flour and cook for 2 minutes. Stir in the strained marinade, the remaining 250ml stock and bring to a simmer.
Return the meat to the pot, cover and carefully place in the oven to cook until tender - around 2 hours 30 minutes.
Remove from the oven, sprinkle over the crushed ginger biscuits and return to the oven for another 5 minutes.
Remove the beef and transfer to a plate. Thinly slice the beef then serve with spaetzle (or potatoes), the vegetables and sauce.
Add in your favourite vegetables to bulk out the meal some more.
If you can’t find spaetzle you can swap it out for other egg noodles.
|Calories: 421||Fat: 10.9||Saturates: 3.8||Total Sugar:||Salt: 1.7|