500 g steak, trimmed and cut into 3 cm cubes
2 tablespoons plain flour
2 onions, finely chopped
1 stalk celery, sliced
2 cloves garlic, finely chopped
1/2 teaspoon fennel seeds finely grated zest and sliced flesh of
2 oranges
1 tablespoon balsamic vinegar
1 cinnamon stick
1 cup red wine
1 cup water
1 large sweet potato, cut into chunks
1 cup cooked or canned beans, such as cannellini beans, drained
2 tablespoons chopped parsley, to garnish pepper, to taste

1. Preheat the oven to 170°C. Toss the meat in the flour, season with the pepper and place in an
ovenproof dish.
2. Add the remaining ingredients except for the beans and parsley. Cover with a tight‐fitting lid and cook
in the preheated oven until the meat is tender, about 2 hours. 3. Add the beansforthe last 10minutes of cooking. Sprinkle with parsley before serving.

A stew is usually cooked on top of the stove but if you cook it in the oven in a tightly covered casserole
you will find the result is particularly tender. One of the secrets is to use a casserole that is only just big
enough to contain the ingredients ‐ this allows for good flavour development and none of the juices will
evaporate. Use a tight‐fitting lid to cover or place a layer of foil before you put the lid on. This dish is
almost a meal in one and only needs a green vegetable such as lightly cooked green beans or peas for

Make it happen.

We will support your goals, guide your fitness and make it fun. Most importantly, we will know who you are and care that you’re here!


Making fitness a habit isn’t easy, but Viva makes it a whole lot more fun! Try our 10-Day free trial and find your fitness solution!


“Inspiring you to live YOUR best life”

Your Family here at Viva Fitness are constantly striving to improve and exceed your personal expectations in creating an enjoyable lifestyle. Through our professional and passionate team, together we will ‘make it happen’…

Viva Fitness 2018 © All Rights Reserved.

Site by Websector