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Wednesday, 21 May 2014

Slow cooker challenge Day 7 - Syn free beef stew

I must admit even on hot days stews are a much loved meal in my house. Now on slimming world if refuse to give up my fortnightly comfort meal, but gravy is a big no no. I was excited at finding a syn free version and as its my first time making and trying them i thought i would post the results. The whole meal is completely syn free including the gravy. Packed full of veggies, its filling and healthy.

Ingredients: Using a 3.5L slow cooker this makes around 6- cereal bowl sized portions. Gareth and the kids ALWAYS go back for seconds. Using a bigger bowl this would easily make 4 portions. I havent put exact amounts as personally i think its down to personal tastes the amount you use.

  • Carrots - peeled and sliced
  • Onion - peeled and diced
  • Courgette - sliced
  • Pasnips - sliced
  • Potatoes - diced or quartered
  • Swede- diced
  • Beef chunks (leave the meat out if wanting a vegetable stew)
  • Mixed herbs (optional)
  • Salt and pepper - to taste (optional) 
Gravy ingredients 
  • Beef or vegetable stock cube - I used 2 crumbled up 
  • 1 onion 
  • Mixed herbs to taste
  • 1 tsp lazy garlic
  • A splash of balsamic vinegar
  • Cold water I used 2 mugs 

Step one: make the gravy. 

- Dice an onion and fry in some fright light till brown and soft. Add the garlic and herbs then pour in the cold water. Add the remaining ingredients and stir.
- Boil for 10 mins and then cover and allow to simmer for 25-30 minutes. 

Step two: prepare the vegetables how you see fit. I prefer to peel and slice. Then place into a slow cooker. 

Step three: If not using meat, skip this step. Brown the meat. Can add a pinch of garlic, or seasonings if wanted. Add this to the vegetables In the slow cooker. 

Step three: cook on low for 6-8 hours, until thickened up and vegetables are soft.  

Step four: serve with a dollop of mash or a crusty roll :) 

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