GRAVY BEEF

DON'T BE FOOLED BY IT'S APPEARANCE; GRAVY BEEF WHEN COOKED LONG AND SLOW RESULTS IN MEAT THAT IS FLAVOURSOME AND FORK TENDER.

GravyBeef 330x330

recipe-btn-513

THE CUT

Gravy beef is a cut that comes from three main areas; the hind leg and the front leg (also known as shin) plus the neck area. It is rich in flavour and is traditionally used with the bone in for excellent stews and soups. Richly flavoured, it has little fat but contains a lot of connective tissue that softens during long, slow cooking.
 

HOW TO COOK

Cut beef into cubes, coat with flour and brown in a frying pan over high heat. Browning meat first improves colour and helps develop the flavour. Transfer to a casserole dish. Add cubed seasonal vegetables. Removes excess fat from pan and add stock or liquid, stir well then pour over meat and vegetables. Liquid should almost cover meat. Cover dish tightly and cook in a preheated oven or slow cooker according to the recipe. If using a slow cooker, follow the above steps but do not add as much liquid (water, stock, wine). Generally 1 cup of liquid is usually sufficient for cooking 1kg of meat.
 

NUTRIENT COMPOSITION

SHIN, RAW, LEAN (per 100g)
Energy (kJ) 475
Energy (kcal) 113
Protein (g) 21.5
Total Fat (g) 3.1
Saturated Fat (g) 0.8
Polyunsaturated Fat (g) 0.1
Omega 3 (g) 0.059
Monounsaturated Fat (g) 1.2
Cholesterol (mg) 55.6
Sodium (mg) 63
Iron (mg) 2.0
Zinc (mg) 3.9
Vitamin B12 (ug) 1.5
Vitamin D3 (ug) 0.00
25-OH Vitamin D3 (ug) 0.164
Selenium (ug) 2.0
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   
diagram gravybeef
 
  • LOW SATURATED FAT (less than 1.5%)
  • LOW SODIUM (contains less than 120mg/100g)
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)   
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)  
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
 

SIGN UP TO RECEIVE REGULAR RECIPE INSPIRATION DIRECT TO YOUR EMAIL

Name
Email*
 

BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE

0800 733 466

enquiries@beeflambnz.co.nz

facebook twitterpinterestinstagram