Fife Miner'S Stew

1. Preheat the oven to 300°F

2. Heat the oil in a large flameproof casserole then gently fry the onion and garlic for a couple of minutes, or until softened.

3. Place the flour in a large plastic bag, add the meat and toss around to coat.

4. Tip into the casserole with all the remaining ingredients.

5. Stir, bring to the boil then cover. Place in the oven for 4 hours, stirring once.

6. Season to taste, then serve ideally with soda scones.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	18.3507 g
Protein	224.185 g
Carbohydrates	189.5931 g
Energy	1823.1021 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4604 g
Water	2109.8822 g
Aspartic acid	1.3299 g
Calcium, Ca	1640.8227 mg
Lutein + zeaxanthin	1317.12 g
Fiber, total dietary	44.963 g
Carotene, beta	43024.12 g
Niacin	24.1889 mg
Vitamin A, RAE	4659.4907 g
Arginine	0.6649 g
Riboflavin	2.4264 mg
Tocopherol, beta	0.0512 mg
Fatty acids, total saturated 20:1	0.0003 g
Glutamic acid	2.9619 g
Sodium, Na	3560.3716 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4004 g
Total lipid (fat)	18.3507 g
Manganese, Mn	4.9594 mg
Fructose	6.752 g
Proline	0.3197 g
Fatty acids, total saturated 16:0	3.3857 g
Fatty acids, total saturated 8:0	0.0315 g
Sucrose	20.0608 g
Choline, total	758.1725 mg
Sugars, total	67.6684 g
Serine	0.3504 g
Fatty acids, total saturated 10:0	0.063 g
Fatty acids, total saturated 18:0	1.6187 g
Fatty acids, total saturated 20:4 undifferentiated	0.5304 g
Vitamin B-6	2.7685 mg
Selenium, Se	195.6194 g
Ash	31.0425 g
Fatty acids, total saturated 18:1 undifferentiated	4.572 g
Pantothenic acid	5.4403 mg
Phenylalanine	0.3939 g
Copper, Cu	4.2298 mg
Betaine	2.336 mg
Thiamin	2.2241 mg
Retinol	331.2007 g
Methionine	0.1142 g
Iron, Fe	22.3709 mg
Carbohydrate, by difference	189.5931 g
Phosphorus, P	2557.6542 mg
Folate, total	663.6103 g
Tocopherol, gamma	0.1664 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2346 g
Lycopene	30100.4 g
Alanine	0.6548 g
Cholesterol	528.9012 mg
Valine	0.4151 g
Fatty acids, total saturated 18:2 undifferentiated	2.9145 g
Glycine	0.311 g
Carotene, alpha	17811.52 g
Glucose (dextrose)	8.0128 g
Fatty acids, total saturated 14:0	0.3266 g
Zinc, Zn	18.5112 mg
Isoleucine	0.4451 g
Maltose	0.0896 g
Fatty acids, total saturated 12:0	0.0945 g
Fatty acids, total polyunsaturated	4.6152 g
Leucine	0.6019 g
Tocotrienol, alpha	0.1152 mg
Vitamin A, IU	87665.4223 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1224 g
Folate, DFE	663.6103 g
Tryptophan	0.0937 g
Vitamin C, total ascorbic acid	144.736 mg
Phytosterols	24.68 mg
Fatty acids, total saturated 6:0	0.063 g
Starch	7.392 g
Tyrosine	0.2637 g
Vitamin B-12	10.2 g
Vitamin K (phylloquinone)	199.837 g
Fatty acids, total saturated	5.7565 g
Histidine	0.2499 g
Fatty acids, total monounsaturated	5.136 g
Threonine	1.0541 g
Folate, food	663.6103 g
Vitamin E (alpha-tocopherol)	20.6225 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3366 g
Magnesium, Mg	471.6505 mg
Lysine	0.6224 g
Potassium, K	6938.6253 mg
Cystine	0.4461 g
Fluoride, F	18.144 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Red wine	1 cup	0	0	0
Orange zest	1	1.94	0.5	0.004
Carrot	4	209.92	49.0496	1.2288
Onion	1	64	14.944	0.16
Extra virgin olive oil	1 tablespoon	907.8021	0	5.1
Tomato paste	2 tablespoons	26.24	6.0512	0.1504
Garlic Clove	2	907.8021	0	5.1
salt black pepper	0	907.8021	0	5.1
beef stock	1.25 1/4	214.2	23.3415	10.1115
parsnip	4	399	95.7068	1.596
stewing beef	2.25	907.8021	0	5.1
plain flour	2 tablespoons	907.8021	0	5.1