100 g pieces lean round beef, fat Sauce
2 tablespoons stoneground wholemeal flour
1 cup mushrooms, peeled and sliced shake cayenne pepper
1 large tomato, peeled, chopped
1 clove garlic, chopped 1 cup rose wine
1/2 cup beef stock (fat free) or water
2 tablespoons medium-hot taco sauce (114)
1 small onion, chopped 116 tablespoons cornflour, extr1/2 water to mix
Coat the beef in the flour and pepper. Place in 1/2 medium-sized, deep, microwave-safe dish. Cover.
Microwave on high for 4 minutes Turn the steak two times during cooking. Allow to stand for 1/2 further 1 minute.
Mix the tomato, onion and garlic in 1/2 small, deep, microwave-safe dish. Cover.
Microwave on high for 4 minutes
Stir once during cooking.
Add the remaining sauce ingredients.
Microwave on high for 2 minutes Allow to stand for 1/2 further 1 minute Pour the sauce over the meat. Cover.
Microwave on medium high for 40 minutes Rearrange the meat once during cooking. Add the chopped mushrooms about 10 minutes before the meat is cooked.
Serve over cooked brown rice (62) with 1/2 salad.