Beef Stock
Ingredients
- 3 kg beef bones, cut small
- Oil for brushing
- 2 carrots, sliced
- 2 sticks celery, sliced
- 2 large ripe tomatoes, chopped
- 6 black peppercorns
- 3 sprigs parsley
- 1 bay leaf, fresh or dried
- Water
Note: Serving quantity of fruit and veg will be zero. There will be some nutrients in the liquid but it’s hard to quantify once solid vegetables are drained
Method
- Preheat oven to 220˚C.
- Place bones in a baking dish and roast for 30 minutes.
- Meanwhile place chopped vegetables in plastic bag with 1 teaspoon of oil, coat vegetables.
- Turn the bones after 30 minutes and add vegetables.
- Cook for a further 30 minutes.
- Transfer to a large saucepan. Add peppercorns, parsley, bay leaf and water to cover.
- Bring to the boil, cover and simmer over gentle heat for 3 hours.
- Strain into a bowl and refrigerate overnight.
- Skim off surface fat the next day and use stock as required.
Process
Beef Stock
Step 1
Place bones on a baking dish and roast for 30 minutes.
Step 2
Turn the bones after 30 minutes and add vegetables.
Step 3
Transfer to a large saucepan. Add peppercorns, herbs and water to cover.
Step 4
Simmer for 3 hours and skim off surface fat.
Step 5
Strain into a bowl and use as required.
Storage Suggestions
Stock will keep in the refrigerator for up to 3 days. Freeze in portion sizes ready to use in recipes, eg: ½ cup, 1 cup, 2 cups
Equipment List
- Chopping board
- Large knife
- Baking dish
- Large deep pot with lid
- Colander or strainer
Acknowledgements
Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.
Nutrition Information
| 250ml | Quantity per serving | Quantity per 100g |
|---|---|---|
| Energy | 242kJ | 97.1kJ |
| Protein | 8g | 3.2g |
| Fat, total | 2g | 0.8g |
| — Saturated | 0.75g | 0.3g |
| Carbohydrate | 1.35g | 0.54g |
| — Sugars | 1.3g | 0.51g |
| Fibre | 0.87g | 0.35g |
| Sodium | 30mg | 12mg |
