• 2 tbsp olive oil
  • 1 tbsp plain flour
  • 1 tsp ground cinnamon
  • 450 g beef rump steak
  • 1 red onion, diced
  • 1 sprig rosemary sprig
  • 400 g can of cherry tomatoes
  • 400 ml water
  • Zest and juice of orange juice
  • Handful fresh parsley, chopped (optional)
  • Crusty bread and green salad, to serve


  1. 1

    Preheat the oven to 150°C, fan 130°C, gas mark 3.

  2. 2

    Cut the beef into big pieces (two or three mouthfuls for each piece).

  3. 3

    Put the flour and cinnamon into a bowl and mix together. Add the beef and mix to coat the meat.

  4. 4

    Heat half the oil in a heavy-based pan, add the beef and fry on both sides until golden. Put the beef into a heavy-based casserole dish.

  5. 5

    Add the rest of the oil to the pan, add the onion and gently fry with the rosemary stalk for 5 minutes until soft. Add the tinned tomatoes, fill the empty can with water and add to the pan with the orange juice and zest. Stir well.

  6. 6

    Add the beef, cover with foil and then put the lid on top and put it into the oven for 2 hours. You will need to check on it a couple of times during cooking, stir and add a little more water if necessary. The end result should be beef in a sauce (it is not really wet like a stew). If using, sprinkle the chopped parsley over the top.

Nutritional Details

Each serving provides
  • Energy 1587kj 379kcal 19%
  • Fat 15.0g 21%
  • Saturates 2.9g 15%
  • Sugars 7.5g 8%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 314kj/75kcal

Each serving provides

27.2g carbohydrate 4.3g fibre 31.8g protein

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