Pork, beef & lamb· DF

Beef & Swede Scouse

Name: Beef & Swede Scouse
Prep time: 15 min
Cook time: 1 h 45 min
Total time: 2 h
Cuisine: British
Ingredients: 550g lean beef braising steak, 2cm pieces; 400g potato, diced; 250g swede, diced; 250g carrot, diced; 1 small (100g) onion, finely chopped; 10ml rapeseed oil; 15ml soy sauce; 5g yeast extract; 2g dried thyme; 2 cubes stock cube; 600ml water

Liverpool-style lean beef stew with potato, swede and carrot, cooked until the potato melts into the gravy.

makes 24 blocks, about 35p each

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BatchJoy

batchjoy.com/recipes/beef-and-swede-scouse/

Illustration of a bowl of Beef & Swede Scouse

Time: 2 hr15 min prep · 1 hr 45 min cook
Makes: 24 blocks
Cost per blockPer block: 35p
Calories per blockCalories: 60 kcal
Fibre per blockFibre: 0.9g

You’ll need

Batch size

blocks

550glean beef braising steak, 2cm pieces
400gpotato, diced
250gswede, diced
250gcarrot, diced
1 small (100g)onion, finely chopped
10mlrapeseed oil
15mlsoy sauce
5gyeast extract
2gdried thyme
2 cubesstock cube
600mlwater

Allergens: Gluten, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Crusty bread and butter · With steamed greens · On its own as a hearty bowl

Method

Step 1: Brown the beef in the oil in two batches.
Step 2: Add the onion and carrot and cook for 6 minutes.
Step 3: Add the swede, half the potato, the stock, thyme, soy and yeast extract. Cover and simmer for 1 hour 15 minutes.
Step 4: Add the rest of the potato and cook 25 minutes more, crushing some into the gravy.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	60	5.8g	5.4g	1.7g	0.9g	0.52g
Per 3 blocks	180	17.4g	16.2g	5.1g	2.7g	1.56g

Cook’s notes

The potato added early breaks down and thickens the gravy, so no flour is needed.
One small onion across the batch is a small amount per meal.
Traditionally served with pickled red cabbage; skip it if vinegar triggers reflux.

Serve it

Crusty bread and butter · With steamed greens · On its own as a hearty bowl.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 180 kcal and 17.4g protein before rice, bread or potatoes.

Beef & Swede Scouse questions

Can I use lamb instead of beef?

Scouse is often made with lamb or a mix of lamb and beef. Use lean diced lamb with the visible fat trimmed off and cook it the same way.

Why add the potato in two goes?

The first half cooks for long enough to break down and thicken the gravy, and the second half keeps its shape, so the blocks still have pieces of potato.

Which potatoes should I use?

A floury potato such as Maris Piper or King Edward breaks down best and gives the thickest gravy. Waxy potatoes hold their shape and leave it thinner.