Stews that won't make your diet go to pot

Preparation:

1. Heat olive oil in a large saucepan and gently brown the fillets. Add the onion, pepper and garlic. Cook until softened.

2. Sprinkle the plain flour and paprika over the contents of the pan and cook briefly. Stir in the tomatoes, tomato puree, balsamic vinegar, brown sugar, vegetable stock, bay leaf and mixed herbs.

3. Now add the parsnips, carrots and season with pepper. Cover and simmer for around 35 minutes, adding a little more water or stock if necessary.

4. Meanwhile, sieve the plain flour, salt, baking powder and mustard powder into a large bowl.

5. Stir in cheese, season with black pepper and mixed herbs. Pour in milk and combine all the ingredients with a fork to form a soft dough.

6. Transfer this to a lightly floured surface and knead lightly for a few minutes. Divide into 10 and roll each portion into a round dumpling.

7. Add green beans to the casserole, top with the dumplings and continue to cook for a further 15 minutes or until the dumplings have risen.

8. Serve topped with a spoonful of low-fat natural yoghurt.

Serves: 5

Nutritional information:
340 calories, 7.4g of fat and 45g carbs per serving.

Source: Body Boost

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