Page 106 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Beef Shin Casserole
(Serves 2)
NUTRIENT ANALYSIS
(per serving)
Energy: 335 kcal
Carbohydrate: 32 g
Protein: 30 g
Fat: 10 g
Cholesterol: 47 mg
Dietary fibre: 5.4 g
Sodium: 464 mg

INGREDIENTS: METHOD
• Beef shin 6 taels (~240g)
• Potato, small 1 piece (~200g) 1. Cut the beef shin into chunks,
• Carrot, small 1 piece (~150g) and toss well with the marinade.
Peel, rinse and cut the potato and
• Tomato, small 2 pieces (~250g) carrot into small pieces. Rinse
• Water 1½ cup
• Vegetable oil 2 tsp and cut the tomatoes into wedges.
• Garlic 2 cloves 2. Heat up 1 tsp oil in a pot, and
sauté the garlic cloves. Then stir-
MARINADE (for beef): fry with the potato, carrot and
• Light soy sauce ½ tsp tomato. Set aside.
• Sugar ¼ tsp 3. Heat up 1 tsp oil in the same pot.
Add in the beef shin, and briefly
SEASONING: stir-fry until seared. Cover and
• Dark soy sauce ½ tsp simmer for 3 minutes.
• Ketchup 1 Tbsp
• Sugar 2 tsp 4. Add back the potato, carrot
• Salt ⅛ tsp and tomato, and stir-fry all the
ingredients.
5. Add in the seasoning and water,
and bring to a boil. Turn to low
heat and let it simmer until the
beef chunks become tender (about
45 minutes).

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