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Witches brew meatball stew
This deliciously tasty and satisfying stew is ideal for filling potatoes, for topping freshly cooked rice or pasta.
What you need
- 675 g lean minced beef
- 3 tsp vegetable oil
- 1 medium onion, peeled and finely chopped
- 1 clove garlic, peeled and crushed, optional
- 1 medium egg, beaten
- 3 tsp tomato puree
- 3 tsp chopped mixed fresh herbs
- 50 g fresh white breadcrumbs
- 25 g plain flour
- 60 ml vegetable oil for frying the meatballs
- 400 g canned chopped tomatoes
- 2 tsp worcestershire sauce
- 4 sticks celery, trimmed and sliced
- 1 green pepper, halved, cored, de-seeded and cut into thin strips
- 300 ml beef stock
- seasoning
- 225 g cocktail sausages
- 3 tsp chopped fresh parsley
- 2 tsp arrowroot
Method
Preheat oven to 190°C.
Heat the oil in a pan. Add the onion and garlic and cook for 2 min until softened. Leave to cool.
In a bowl, mix together the beef, onion, garlic, egg, tomato puree, herbs and breadcrumbs until well mixed. Divide into 16 equal amounts and roll each into a small ball.
Roll each ball in the flour to lightly coat, shaking off any excess. Heat the oil in a frying pan. Add the meatballs for 3-5 min until sealed and lightly browned.
Remove meatballs with a slotted spoon. Drain thoroughly on kitchen towel. Add the celery and pepper and fry for 2-3 min. Stir in the tomato, Worcestershire sauce, stock and seasoning to the frying pan and bring to the boil.
In a large ovenproof dish (or cauldron!), mix together the hot tomato, Worcestershire sauce, celery, pepper and seasoning mixture with the sausages and meatballs.
Cover and cook in the oven at 190°C for 45 min until thoroughly cooked.
Stir the parsley into the stew. If sauce is too thin, mix a little cold water with the arrowroot and stir into the casserole. Put back into the oven until thickened slightly.
Serving suggestion
Baked potatoes, rice or pasta.
Cook's tip
Why not cut out ghoulish faces from baked potatoes using a sharp knife. (Use an oven glove to hold the potato.) Then put a little knob of butter in the holes to serve.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1942 | 643 | 10475 | 8350 |
| Energy (kcal) | 464 | 153 | 2500 | 2000 |
| Protein (g) | 24.2 | 8.02 | ||
| Carbohydrate (g) | 14.3 | 4.74 | 345 | 275 |
| Fat (g) | 34.3 | 11.4 | 95 | 70 |
| Fat (saturated) (g) | 11.0 | 3.63 | ||
| Fibre (g) | 1.93 | 0.64 | ||
| Sodium (mg) | 678 | 224 | ||
| Salt (equivalent) (g) | 1.70 | 0.56 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 67.4 | 22.3 | 800 |
| Vitamin B-12 (µg) | 2.41 | 0.80 | 1 |
| Vitamin B-6 (mg) | 0.45 | 0.15 | 2 |
| Vitamin C (mg) | 29.6 | 9.81 | 60 |
| Vitamin D (µg) | 18.5 | 6.13 | 266 |
| Vitamin E (mg) | 2.67 | 0.88 | 10 |
| Zinc (mg) | 4.83 | 1.60 | 15 |
| Calcium (mg) | 63.7 | 21.1 | 800 |
| Folate (mcg) | 42.6 | 14.1 | 200 |
| Iron (mg) | 3.35 | 1.11 | 14 |
| Magnesium (mg) | 40.6 | 13.5 | 300 |
| Niacin (mg) | 6.25 | 2.07 | 18 |
| Pantothenic acid (mg) | 0.78 | 0.26 | 6 |
| Riboflavin (mg) | 0.39 | 0.13 | 1.6 |
| Phosphorous (mg) | 213 | 70.6 | 800 |
| Thiamin (mg) | 0.23 | 0.08 | 1.4 |
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