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Low-fat Roast Beef

1 fillet of beef, choose a less expensive cut, such as an eye silverside
vegetables of your choice - pumpkin, potatoes, tomatoes and beans
cooking oil (in a spray can)

Preheat the oven to 220 C. Cut the vegetables into serving size

To speed cooking first microwave or boil the vegetables
for 3 minutes, particularly if you like your vegetables cut into
large pieces.

Place the potatoes into a baking dish lined with
baking paper, lightly spray them with cooking oil, and put them in
the oven. 15 to 20 minutes later, repeat with the pumpkin.

To stop vegetables absorbing fat from the meat, cook them
in separate dishes.

Spray the beef lightly with cooking oil. Place it in a baking dish
lined with baking paper, then put it into the oven about 25 minutes
after the potatoes. You can vary the cooking time according to
the size of the roast and your own taste. After 45 minutes the
tomatoes can go into the oven, again in a dish lined with baking
paper. When they are cooked (after about 15 minutes) the meal will
be ready. Serve with cooked green vegetables, fat-free gravy (see
recipe below), and a glass of good red wine.

Fat-Free Gravy

2 heaped tablespoons wholemeal plain flour
1 level tablespoon dried onion flakes
1 heaped tablespoon tomato paste or dried tomato granules
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 teaspoon mixed herbs
freshly ground black pepper, to taste
600 ml cold water (add more water for thinner gravy)

Place all ingredients in a saucepan and mix thoroughly. Bring to
the boil, stirring constantly to remove any lumps. Simmer for 2-3
minutes and allow to thicken. Ingredients can be varied according
to the taste and preferred thickness.

Hint: Thick gravy can be divided into a number of small plastic
containers and placed into the freezer. When needed, heat one
portion of gravy in a saucepan or microwave and add water or stock
to thin. Serves a family of four for two meals.


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