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Preparation Time: 20 minutes
Cooking time: 2½ hours
Serves: 4
If served as four portions, provides 428 cals, 10.5g fat (of which 2.5g saturates), 15g sugar and 1.2g salt per portion.
Ingredients
For the stew:
- Low-calorie cooking spray
- 2 onions, peeled and diced
- 400g (14oz) diced stewing beef (all visible fat removed)
- ½ tsp garlic granules
- ½ tsp onion granules
- ½ tsp beef extract, such as Bovril
- ½ tbsp balsamic vinegar
- 1 tbsp Worcestershire sauce
- 120g (4oz) carrots, peeled and diced
- 8 shallots, peeled and cut in half
- 1 celery stick, roughly chopped
- 200g (7oz) swede, peeled and diced
- 100g (4oz) button mushrooms, left whole
- 300g (10oz) potato, peeled and cut into chunks
- 500ml (16fl oz) beef stock (1 very low-salt beef stock cube dissolved in 500ml boiling water)
- 15g (½oz) cornflour
For the dumplings:
- 100g (4oz) self-raising flour
- ¼ tsp baking powder
- Pinch of salt
- 2 egg yolks
Method
1. Preheat the oven to 180°C/Fan 160°C/Gas Mark 4.
2. Spray a casserole dish with low-calorie cooking spray and place over a medium heat Add the onions and cook for 5 minutes until softened, then add the beef and cook for a further 5 minutes until browned all over. Add the garlic and onion granules, beef extract, balsamic vinegar and Worcestershire sauce and stir. Add the remaining stew ingredients, except the cornflour, cover with a lid and cook in the oven for 2 hours.
3. While the stew is cooking, make the dumplings. Sift the flour and baking powder into a bowl, add the salt and egg yolks and mix slightly with a fork. Using your hands, rub in the egg yolk in the same way you would if using fat, until the mixture resembles breadcrumbs. Add 4 tbsp of cold water, a little at a time, until it comes together to form a dough. You will need a firm dough that's not too wet, so the amount of water you need will depend on the size of your egg yolks.
4. Shape the dough into four equally sized dumplings and set aside in the fridge for later.
5. After the stew has been cooking for 2 hours, mix the cornflour with a little water, then stir it into the stew. Add the dumplings to the stew, replace the lid and cook for another 30 minutes, until the stew has thickened and the dumplings are puffed up. Remove the lid for the last 10 minutes if you want the dumplings to be browned a little.
6. Remove from the oven and serve.
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