A filling stew, packed full of nutrients, to help keep you on top of your weight loss goals during winter.


  • 500g extra-lean diced beef

  • 2 tsp olive oil

  • 1 medium brown onion, chopped

  • 1½ tbs plain flour

  • 1 tbs tomato paste

  • 400g can diced tomatoes

  • 1 cup (250ml) beef stock

  • 2 medium carrots, halved, thickly sliced

  • 150g green beans, trimmed, halved

  • 600g sweet potato (kumara), peeled, chopped

  • ¼ cup (60ml) skim milk


  • 1.

    Lightly spray a large non-stick saucepan with oil and heat over high heat. Cook the beef, in 2 batches, for 2–3 minutes or until browned. Transfer to a plate..

  • 2.

    Heat the oil in the same pan over medium heat. Add the onion and cook, stirring, for 3–5 minutes or until softened. Add the flour and cook, stirring, for 1 minute.

  • 3.

    Return the beef to the pan with the tomato paste, tomatoes and stock. Bring to the boil. Reduce heat to low and simmer, covered, for 1 hour, stirring occasionally. Add the carrots and simmer for 1 hour. Add the beans and simmer a further 10 minutes or until the beef and vegetables are tender.

  • 4.

    Meanwhile, boil, steam or microwave sweet potato until tender. Drain. Mash sweet potato in a large bowl with milk until smooth. Season with salt and freshly ground black pepper. Serve the stew with the mash.

  • Notes:

  • 1.

    8 ProPoints values per serve

  • 2.

    For a richer sauce, add ½ cup (125ml) red wine when returning the beef to the pan. The ProPoints values remain the same.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 404kj
  • Fat Total 9g
  • Saturated Fat 3g
  • Protein 35g
  • Carbohydrate 48g
  • Sugar 16g
  • Sodium 405mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Recipe a part of the Weight Watchers' ProPoints system

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