Oriental Beef Casserole

4 100 g pieces of lean round beef, cut into very fine strips, fat removed 1/2 cup skim milk liquid 1 medium onion, chopped 1 large carrot, cut into rings.

1 large potato, peeled, diced 10 medium mushrooms, peeled, whole.

1 cup water.

2 tablespoons stoneground wholemeal flour.

1/2 teaspoon onion powder l1/2 teaspoon garlic powder 1/2 teaspoon Chinese five spice.

Place the skim milk and onions into 1/2 large, deep, microwave-safe dish. Cover.

Microwave on high for 3 minutes Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Cool.

Toss the meat strips in 1/2 plastic bag containing the flour and spices.

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Place the coated meat in the dish with the onions. Add all the remaining ingredients. Cover.

Microwave on medium high for 14 to 15 minutes Stir at least four times during cooking. If necessary, add extr1/2 water.

5 minutes before the finish as the mixture thickens. Allow to stand for 1/2 further 5 to 10 minutes.

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