Feed Your Fitness (Dk Yoga & Fitness) by Michael Kirtsos & Joseph Ewing

Author:Michael Kirtsos & Joseph Ewing
Language: eng
Format: mobi, epub
ISBN: 9780241255681
Publisher: Dorling Kindersley Ltd
Published: 2016-01-14T23:00:00+00:00

NUTRITION PER SERVING

ENERGY 1,512kJ (360kcal) FAT 13g

CARBOHYDRATES 31.4g CHOLESTEROL 53mg

SUGARS 1.8g SODIUM 325mg

DIETARY FIBRE 2.4g VITAMIN C 19%

PROTEIN 27g VITAMIN A 13%

IRON 11%

Slow Cooker Pot Roast

This dish is a great winter warmer that is easy to prepare. Prepare it in the morning and it will be ready in time for dinner. Serve with rice or quinoa and some extra vegetables to make a complete meal.

Easy

PREP 10–20 mins

COOK 3–9 hours

SERVES 5

INGREDIENTS

1kg (21/4lb) beef joint, such as silverside or brisket

1 tbsp oil

2 medium onions

3-4 cloves garlic, crushed

2 tsp ground cumin

2 tsp ground coriander

250ml (9fl oz) beef stock

125ml (4fl oz) red wine (optional)

1 × 410g (141/2oz) tin chopped and peeled tomatoes

1 medium butternut squash, peeled and chopped (400g/14oz)

1 tbsp honey

2 sticks cinnamon

4 bay leaves

1 Use a 5.5-litre (91/2-pint) or larger slow cooker. Brown the meat in the oil in a deep frying pan, remove and place in the slow cooker.

2 Fry the onions and garlic in the same pan, and add the spices. Cook for 1 minute on medium heat. Add the remaining ingredients, stir, and transfer to the slow cooker.

3 Cover and cook on high for 3–4 hours or on low for 8–9 hours, whichever suits you best.

4 Stir, and serve immediately.

Storage: Refrigerate leftovers for 3–5 days.

You can replace the butternut squash with 400g (14oz) baby carrots. If you wish, you can also add about 700g (1lb 8oz) new potatoes when you add the beef joint. There’s no need to add any extra liquid.

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