Directions:
- Preheat oven to gas mark 5.
- Prepare your shin beef by removing any hard gristley bits and excess fat. remeber thin veins of fat running through the meat are a sign of quality and will keep the meat moist, so dont get to OCD about the fatcut your beef into chunks.
- Mix together the flour and salt and pepper and toss the meat in this flour mix until lightly covered.
- Heat the olive oil in a frying pan until hot and add the meat in bathches browing for a couple of minutes. remove form heat and pan.
- In a large casserole dish place the meat the garlic and cut up vegeatables.
- Roughly break up plum tomatoes and tip into jug add the tomato paste oxo cubes, spices, water and vinger stirring well. tip this mix over the meat and veg in caseerole dish. if neccesaary add a little more water to bring the water level with top of meat and veg.
- Cover with foil and bake for at least 1.5hrs. if you wnat to make this earlier in the day and cook it for longer lower the gas mark to 4/3 and inccrease time to 3-4 hours, check on it occiasonally to see if it needs more water.
- Half an hour before serving remove foil and continue to cook uncovered. remove from oven and check consistentcy, if you would like to make it thicker add a couple of teaspoons of gravey granuales.
- Serve with baked potaoes and chilled shots of vodka yum.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 156.63 Kcal (656 kJ) | ||
| Calories from fat | 28.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.18g | 5% | |
|---|---|---|---|
| Sodium | 628.82mg | 26% | |
| Potassium | 742.31mg | 16% | |
| Total Carbs | 25.3g | 8% | |
| Sugars | 9.05g | 36% | |
| Dietary Fiber | 5.13g | 21% | |
| Protein | 8.3g | 17% | |
| Vitamin C | 22.3mg | 37% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 1.6mg | 9% | |
| Calcium | 93.6mg | 9% | |
| Amount Per 100 g | |||
| Calories | 28.95 Kcal (121 kJ) | ||
| Calories from fat | 5.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.59g | 5% | |
|---|---|---|---|
| Sodium | 116.21mg | 26% | |
| Potassium | 137.18mg | 16% | |
| Total Carbs | 4.68g | 8% | |
| Sugars | 1.67g | 36% | |
| Dietary Fiber | 0.95g | 21% | |
| Protein | 1.53g | 17% | |
| Vitamin C | 4.1mg | 37% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.3mg | 9% | |
| Calcium | 17.3mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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