By Stacy Adimando
Believe the buzz: booze is one of the quickest – and most low-kilojoule, low-sodium, fat-free – ways to turn protein- and veggie-packed hot pots into flavour bombs. A splash infuses sweetness and a bright, acidic kick, so open your liquor cabinet and fire up the stove to make this intoxicating beef bowl…
WHAT YOU NEED
450g trimmed,cubed beef chuck, divided
Flour, for dredging meat
4 tsp extra-virgin olive oil, divided
1½ tsp grated ginger
2 cloves garlic, minced
¼ cup bourbon
6 cups chicken stock
340g carrots, cut into 10cm pieces
550g new potatoes, quartered
170g shallots, peeled and halved
1 large yellow pepper, sliced
Parsley, to garnish
1/ Season beef with kosher salt, then sprinkle with flour, tossing to coat. In a large pot over medium-high heat, warm three teaspoons olive oil. Add half the beef to cook until browned on all sides (about four minutes); transfer to a large plate. Add remaining olive oil and beef and repeat.
2/ Add ginger and garlic to the pot and cook, stirring, for one minute. Add bourbon and cook until almost evaporated (one minute). Return beef to the pot, pour in chicken stock and bring to a boil. Reduce to a simmer and cook for 45 minutes. Skim away any foam or fat on the surface.
3/ Add vegetables to the pot and simmer until tender (a further 20 to 25 minutes). Season to taste and garnish with parsley.
SERVES 4. Per serving: 1839kJ, 12g fat (3.5g sat), 44g carbs, 10g sugar, 360mg sodium, 7g fibre, 32g protein.
van Wyk has bowed out as a professional football player, right after earning another cap and securing her position as the most-capped African footballer, male or female.