Honeyed Beef Stew

1. Preheat oven to 180°C.

2. Heat the oil in a flameproof casserole.

3. Add the beef and fry briskly on all sides.

4. Add the vegetables and fry a further 5 minutes, stirring occasionally.

5. Mix the remaining ingredients in a bowl, and stir into casserole.

6. Cover and cook for 2 - 2 1/2 hours or until meat is tender.

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Nutrient	Quantity
Total fats	31.369 g
Protein	202.4462 g
Carbohydrates	35.7211 g
Energy	1270.8487 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5523 g
Water	107887.583 g
Aspartic acid	0.6401 g
Calcium, Ca	12008.6847 mg
Lutein + zeaxanthin	1009.6083 g
Fiber, total dietary	9.8202 g
Carotene, beta	12541.7797 g
Niacin	13.2449 mg
Vitamin A, RAE	1763.0323 g
Arginine	0.328 g
Riboflavin	1.741 mg
Tocopherol, beta	0.0144 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0027 g
Fatty acids, total saturated 20:1	0.0004 g
Glutamic acid	1.1019 g
Sodium, Na	3072.8561 mg
Fatty acids, total saturated 16:1 undifferentiated	0.7251 g
Total lipid (fat)	31.369 g
Manganese, Mn	0.6009 mg
Fructose	3.7729 g
Proline	0.1373 g
Fatty acids, total saturated 16:0	7.7742 g
Fatty acids, total saturated 8:0	0.2847 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	6.9394 g
Choline, total	690.4395 mg
Sugars, total	16.5578 g
Serine	0.1515 g
Fatty acids, total saturated 10:0	0.6448 g
Fatty acids, total saturated 18:0	3.4539 g
Fatty acids, total saturated 20:4 undifferentiated	0.5197 g
Vitamin B-6	1.7386 mg
Selenium, Se	169.6177 g
Ash	90.1057 g
Fatty acids, total saturated 18:1 undifferentiated	7.2341 g
Pantothenic acid	1.0974 mg
Phenylalanine	0.1673 g
Copper, Cu	10.1636 mg
Betaine	0.918 mg
Thiamin	1.4131 mg
Retinol	510.773 g
Methionine	0.0432 g
Iron, Fe	15.1857 mg
Carbohydrate, by difference	35.7211 g
Phosphorus, P	1943.5153 mg
Folate, total	281.2745 g
Fatty acids, total saturated 4:0	0.8259 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2299 g
Fatty acids, total saturated 22:1 undifferentiated	0.0014 g
Lycopene	1.44 g
Alanine	0.241 g
Cholesterol	565.251 mg
Valine	0.1876 g
Fatty acids, total saturated 18:2 undifferentiated	1.246 g
Glycine	0.147 g
Carotene, alpha	5007.1133 g
Glucose (dextrose)	4.8746 g
Fatty acids, total saturated 14:0	2.5898 g
Zinc, Zn	10.8681 mg
Isoleucine	0.1766 g
Fatty acids, total saturated 12:0	0.7153 g
Fatty acids, total polyunsaturated	2.9977 g
Fatty acids, total saturated 14:1	0.0006 g
Leucine	0.2527 g
Tocotrienol, alpha	0.0936 mg
Vitamin A, IU	26779.204 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1199 g
Folate, DFE	281.2745 g
Tryptophan	0.0566 g
Vitamin C, total ascorbic acid	38.9848 mg
Phytosterols	34.02 mg
Galactose	0.9216 g
Fatty acids, total polyunsaturated 18:1 c	0.0012 g
Fatty acids, total saturated 6:0	0.489 g
Starch	2.0592 g
Tyrosine	0.1038 g
Vitamin B-12	9.9969 g
Vitamin K (phylloquinone)	85.0733 g
Fatty acids, total saturated	17.3311 g
Histidine	0.1036 g
Fatty acids, total monounsaturated	8.3399 g
Threonine	0.3482 g
Folate, food	281.2745 g
Cryptoxanthin, beta	2.1533 g
Vitamin E (alpha-tocopherol)	7.3054 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3298 g
Magnesium, Mg	2388.8627 mg
Lysine	0.2613 g
Potassium, K	3519.344 mg
Cystine	0.134 g
Fluoride, F	13.938 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Oil	2 tablespoons	224.256	0	25.4669
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Honey	2 tablespoons	0	0	0
Carrot	2	59.04	13.7952	0.3456
Onion	1	60	14.01	0.15
Green capsicum	1	889.4927	0	4.9971
Celery	3 stalks	30.72	5.7024	0.3264
Mustard	2 teaspoons	0.63	0.109	0.0098
Water	450	0	0	0
Tomato Sauce	175	0	0	0
salt pepper	0	889.4927	0	4.9971