Spiced Beef Stew

1. Preheat the oven to 300°F, Gas Mark 2.

2. Combine all the ingredients into a casserole dish.

3. Simply shove in the oven for 2-3 hours or until the meat is tender!

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Nutrient	Quantity
Total fats	3.0711 g
Protein	94.0765 g
Carbohydrates	35.6445 g
Energy	563.4231 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0884 g
Water	677.1298 g
Aspartic acid	0.432 g
Calcium, Ca	654.188 mg
Lutein + zeaxanthin	208.415 g
Fiber, total dietary	6.155 g
Carotene, beta	477.645 g
Niacin	6.6272 mg
Vitamin A, RAE	176.1003 g
Arginine	0.2118 g
Riboflavin	0.8575 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	0.0003 g
Glutamic acid	1.1456 g
Sodium, Na	778.5674 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0692 g
Total lipid (fat)	3.0711 g
Manganese, Mn	0.4468 mg
Fructose	4.5977 g
Proline	0.0547 g
Fatty acids, total saturated 16:0	0.5164 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	1.8624 g
Choline, total	323.1248 mg
Sugars, total	17.4622 g
Serine	0.0867 g
Fatty acids, total saturated 10:0	0.0061 g
Fatty acids, total saturated 18:0	0.174 g
Fatty acids, total saturated 20:4 undifferentiated	0.2357 g
Vitamin B-6	0.8665 mg
Selenium, Se	79.1425 g
Ash	8.4551 g
Fatty acids, total saturated 18:1 undifferentiated	0.3932 g
Pantothenic acid	0.4396 mg
Phenylalanine	0.0944 g
Copper, Cu	1.4102 mg
Betaine	0.352 mg
Thiamin	0.6813 mg
Retinol	136.3403 g
Methionine	0.015 g
Iron, Fe	9.8307 mg
Carbohydrate, by difference	35.6445 g
Phosphorus, P	929.5459 mg
Folate, total	134.1002 g
Tocopherol, gamma	0.1664 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1043 g
Lycopene	9204.48 g
Alanine	0.0909 g
Cholesterol	227.3172 mg
Valine	0.0791 g
Fatty acids, total saturated 18:2 undifferentiated	0.2733 g
Glycine	0.0838 g
Carotene, alpha	9.62 g
Glucose (dextrose)	5.5798 g
Fatty acids, total saturated 14:0	0.017 g
Zinc, Zn	5.1818 mg
Isoleucine	0.0643 g
Maltose	0.0896 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	0.9061 g
Fatty acids, total saturated 14:1	0.0006 g
Leucine	0.1002 g
Tocotrienol, alpha	0.0704 mg
Vitamin A, IU	1260.5844 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0544 g
Folate, DFE	134.1002 g
Tryptophan	0.0381 g
Vitamin C, total ascorbic acid	37.0555 mg
Phytosterols	27.84 mg
Galactose	0.3072 g
Fatty acids, total polyunsaturated 18:1 c	0.0012 g
Starch	0.0704 g
Tyrosine	0.0493 g
Vitamin B-12	4.5333 g
Vitamin K (phylloquinone)	23.8333 g
Fatty acids, total saturated	0.7766 g
Histidine	0.0528 g
Fatty acids, total monounsaturated	0.4634 g
Threonine	0.089 g
Folate, food	134.1002 g
Cryptoxanthin, beta	2.24 g
Vitamin E (alpha-tocopherol)	3.9205 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1496 g
Magnesium, Mg	134.8869 mg
Lysine	0.1226 g
Potassium, K	2092.318 mg
Cystine	0.0237 g
Fluoride, F	4.32 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Brown sugar	1 tablespoon	19.9875	3.7505	0.312
Onion	1	64	14.944	0.16
Celery	1 stalk	10.24	1.9008	0.1088
Worcestershire sauce	2 tablespoons	26.52	6.6164	0
Tomato paste	2 tablespoons	26.24	6.0512	0.1504
salt pepper	0	403.4676	0	2.2667
cider vinegar	2 tablespoons	6.258	0.2771	0
english mustard	2 tablespoons	403.4676	0	2.2667
stewing beef	1	403.4676	0	2.2667