Pasta

Campfire stew

Name: Campfire stew
Prep time: 30 min
Cook time: 2 h
Total time: 2 h 30 min
Yield: 4 servings
Ingredients: low-calorie cooking spray; 2 onions, roughly chopped; 2 red peppers, deseeded and roughly chopped; 4 garlic cloves, finely chopped; 4 celery sticks, thickly sliced; 2 carrots, peeled and thickly sliced; 300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes; 500ml/18fl oz chicken stock; 400g tin chopped tomatoes; 4 tbsp tomato purée; 400g tin cannellini beans, drained and rinsed; 400g tin kidney beans in chilli sauce; 1½ tbsp Cajun seasoning; 1 tbsp sweet smoked paprika; 1 tbsp Worcestershire sauce; 1 tsp Tabasco sauce; 600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed); salt and freshly ground back pepper

4 servings

porce

30 minutes

aktivní čas

2 hours 30 minutes

celkový čas

Začít vařit

Ingredience

low-calorie cooking spray

2 onions, roughly chopped

2 red peppers, deseeded and roughly chopped

4 garlic cloves, finely chopped

4 celery sticks, thickly sliced

2 carrots, peeled and thickly sliced

300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes

500ml/18fl oz chicken stock

400g tin chopped tomatoes

4 tbsp tomato purée

400g tin cannellini beans, drained and rinsed

400g tin kidney beans in chilli sauce

1½ tbsp Cajun seasoning

1 tbsp sweet smoked paprika

1 tbsp Worcestershire sauce

1 tsp Tabasco sauce

600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed)

salt and freshly ground back pepper

Pokyny

Preheat oven to 200C/180C Fan/Gas 6.

Spray a wide, ovenproof casserole dish with the low-calorie cooking spray.

Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften.

Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened.

Season and serve with steamed vegetables.

Výživové údaje

Velikost porce

Kalorie

283kcal

Celkový tuk

7.5g

Nasycený tuk

Nenasycený tuk

Trans mastné kyseliny

Cholesterol

Sodík

Celkový obsah sacharidů

19g

Vláknina

8.5g

Celkové cukry

11g

Bílkoviny

36g