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Ингредиенты
- 1 kg braising steak
- 50 gm can anchovies in extra virgin olive oil
- 450 gm onions peeled and thinly sliced
- 6 lrg clv garlic peeled and crushed
- 2 Tbsp. capers liquid removed and minced
- 4 Tbsp. minced fresh parsley
- 2 Tbsp. extra virgin olive oil freshly grnd black pepper
Инструкции
- Cut the braising steak into large bitesize pcs.
- Drain the anchovies reserving 2 tbsp of the oil then chop.
- Place the anchovies and reserved oil in a bowl with the onions garlic capers and parsley.
- Heat the extra virgin olive oil in a 3.4 litre flameproof casserole on the boiling plateand brown the braising steak in 2 or possibly 3 batches proportionately on all sides.
- Remove with a slotted spoon and set aside.
- Off the heat add in about 3 tbsp water to the warm casserole and scrape with a spoon to loosen the brown sediment.
- Scatter half of the browned meat pcs over the bottom of the casserole.
- Layer the remaining meat alternately with the onion mix seasoning with pepper as you go.
- Dampen a large piece of greaseproof paper and place on top of the casserole.
- Cover with the lid to ensure a tight seal. Place on the simmering plate for 5 - 10 min then transfer to the middle of the simmering ovenposition the casserole towards the back.
- Cook for 4 to 5 hrs or possibly till the meat is very very tender.
- Remove any fat from the surface then serve the braised steak with vegetables of your choice.
- The meat should create its own liquid as it cooks but check the level of liquid after the first hour of cooking. If the lid does not seal completely you may have to add in a little water is. If your simmering ovenis a little too cold it may be necessary to place the casserole in the roasting ovenfor 15 to 20 min every hour to speed up cooking. This is based on an original french recipe. The anchovies heat into the cooking juices during the long slow cooking process resulting in a delicious and fullflavoured dish. If possible prepare the recipe a day ahead to allow the flavours time to develop.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 169g | |
| Recipe makes 4 servings | |
| Calories 213 | |
| Calories from Fat 105 | 49% |
| Total Fat 11.79g | 15% |
| Saturated Fat 2.09g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 43mg | 14% |
| Sodium 1968mg | 82% |
| Potassium 457mg | 13% |
| Total Carbs 11.19g | 3% |
| Dietary Fiber 2.1g | 7% |
| Sugars 4.38g | 3% |
| Protein 16.02g | 26% |
