EIWITRIJK RECEPT · FASE 3 · DINER

Lean beef stew with red rice

Phase 3 stew with lean beef and red rice, balanced wholegrain carbohydrates.

105 min totaal 2 porties 500 kcal p.p. 40 g protein

Lean beef stew with red rice is a patiently simmered stew where the beef becomes so tender it falls apart. Carrot, onion and thyme infuse the rich broth into a deep, savoury sauce that pairs beautifully with nutty red rice. A truly wintry dish that lets time do the work for you.

In Phase 3, this is a nicely balanced dish because the lean beef delivers ample protein and the red rice adds wholesome, slow-release carbohydrates. So you enjoy a protein-rich dish that fits well within a protein diet and keeps you satisfied for a long time. The combination of protein and wholegrain rice delivers that solid, contented fullness that this phase requires.

Lovely with a spoonful of braised red cabbage alongside or some finely chopped parsley over the stew for a fresh finish.

Zo maak je het

  1. Sear the stewing beef on all sides in a casserole dish.
  2. Add onion and carrot and fry briefly.
  3. Stir in the tomato puree and deglaze with stock.
  4. Add bay leaf and thyme and simmer gently for 80 minutes.
  5. Meanwhile cook the red rice according to the packet instructions.
  6. Season the stewing beef and serve on the rice.

Bewaren

Keep the stew covered in the fridge for up to three days; the flavour will develop nicely. It freezes well, though it's best to cook the rice fresh.

Variatietips

Try adding a splash of red wine or a handful of mushrooms for more depth. Pearl onions give the stew a sweet, classic twist.

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