Campfire stew



A nourishing and warming low-calorie casserole with a little kick. Serve with your choice of steamed vegetables.

Each serving provides 283 kcal, 36g protein, 19g carbohydrate (of which11g sugars), 7.5g fat (of which 3g saturates), 8.5g fibre and 3.1g salt.

Ingredients

low-calorie cooking spray
2 onions, roughly chopped
2 red peppers, deseeded and roughly chopped
4 garlic cloves, finely chopped
4 celery sticks, thickly sliced
2 carrots, peeled and thickly sliced
300g/10½oz peeled butternut squash, cut into 2cm/1¾in cubes
500ml/18fl oz chicken stock
400g tin chopped tomatoes
4 tbsp tomato purée
400g tin cannellini beans, drained and rinsed
400g tin red kidney beans in chilli sauce
1½ tbsp Cajun seasoning
1 tbsp sweet smoked paprika
1 tbsp Worcestershire sauce
1 tsp Tabasco sauce
600g/1lb 5oz lean, thick gammon steaks, cut into large pieces (any visible fat trimmed)
salt and freshlly ground back pepper

Method

Preheat oven to 200C/180C Fan/Gas 6.

Spray a wide, ovenproof casserole dish with the low-calorie cooking spray.

Add the onion and peppers and stir-fry for 4–5 minutes over a medium–high heat to soften.

Add the remaining ingredients and bring to the boil. Cover and bake for 1½ hours, or until the gammon is tender and the sauce has thickened.

Season and serve with steamed vegetables.

Recipe Tips : pg