Tuesday, 5 June 2012

Slow cooked Chilli Beef GF DF LowFODMAP

Shin of beef is a cheap cut, but needs to be cooked for a long time. If it is, the beef falls apart and melts in your mouth.  Cut down on the tomatoes if you are following a low FODMAP or Low Fructose diet.  Feeds 2-3


2 small shins of beef
2 carrots
2 small parsnips
2 medium potatoes
A carton/ can of chopped tomatoes 
A handful of basil
A slug of red wine (about half a glass) 
Half a red chilli, chopped
Salt and Pepper to taste

Brown the beef in a frying pan, just to sear the sides. Add to a slow cooker or casserole. 
Roughly chop the veg and add to the dish.
Break the basil with your hands, tearing leaves to release flavour. Add around the veg and meat.
Pour over the tomatoes and red wine.
Add salt and pepper to taste.

Slow cook: I cook mine in a slow-cooker on low for around 18 hours. In the oven, cover the casserole dish to avoid drying out and cook at around 120 for 4-5 hours until the beef is soft.

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