Ingredients:
- 1 lb / 600 ish grams rump steak
- tobasco sauce (1 tbsp- more if you like it very hot! if you don'tsp like spice at all, add a few dashes and more at the end to your taste - 1 should be ok though!)
Directions:
- Pre heat oven to 190 C (375 F)
- HEAT oil in a pan and brown the meat.
- Remove meat to a clean plate and then FRY the onion, carrots and garlic gently for a couple of minutes
- Return meat to the pan along with tomato puree and can, beans, stock and tobasco. Add a little salt and pepper - SIMMER for 30 minutes
- In the meantime, BOIL potatoes for 15 mins - drain, cool and coarsely GRATE.
- SPOON the chilli from the pan into an overproof dish and SCATTER the potatoes on top -DOTTED with butter and BAKE for 25-30 mins until golden.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 32.48 Kcal (136 kJ) | ||
| Calories from fat | 0.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.09g | 0% | |
|---|---|---|---|
| Sodium | 54.54mg | 2% | |
| Potassium | 132.7mg | 3% | |
| Total Carbs | 6.73g | 2% | |
| Sugars | 1.4g | 6% | |
| Dietary Fiber | 1.56g | 6% | |
| Protein | 1.45g | 3% | |
| Vitamin C | 1.6mg | 3% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 0.4mg | 2% | |
| Calcium | 15.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 66.7 Kcal (279 kJ) | ||
| Calories from fat | 1.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.19g | 0% | |
|---|---|---|---|
| Sodium | 112.01mg | 2% | |
| Potassium | 272.51mg | 3% | |
| Total Carbs | 13.82g | 2% | |
| Sugars | 2.87g | 6% | |
| Dietary Fiber | 3.21g | 6% | |
| Protein | 2.98g | 3% | |
| Vitamin C | 3.3mg | 3% | |
| Vitamin A | 0.4mg | 6% | |
| Iron | 0.9mg | 2% | |
| Calcium | 32.6mg | 2% | |
* 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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