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| Ingredients | How to cook gravy beef

How to cook 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.

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

Best cooking methods – Slow Cooking, Simmer

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Zinc
  • Source of Iron
  • Low Sodium
  • Low Saturated Fat
Nutrient Composition:

Shin, Raw, Lean (per 100g)

  • Energy: 475kJ
  • Energy: 113kcal
  • Protein: 21.5g
  • Total Fat: 3.1g
  • Saturated Fat: 0.8g
  • Polyunsaturated Fat: 0.1g
  • Omega 3: 0.59g
  • Monounsaturated Fat: 1.2g
  • Cholesterol: 55.6mg
  • Sodium: 63mg
  • Iron: 2.0mg
  • Zinc: 3.9mg
  • Vitamin B12: 1.5ug
  • Vitamin D3: 0.00ug
  • 25-OH Vitamin D3: 0.164ug
  • Selenium: 2.0ug

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.

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