Vegetable beef Casserole

400 g lean round beef, diced, fat removed clove garlic, crushed 1 small onion, peeled, sliced in rings 1/2 cup stock, fat free 1 tablespoon stoneground wholemeal flour

1 tablespoon unsweetened apple juice concentrate 1 tablespoon medium-hot taco sauce (114)

1/2 cup unsweetened apple juice 1 cup mushrooms, sliced 1 medium tomato, cut into wedges

Place the onion and garlic in 1/2 large, deep, microwave-safe dish. Cover.

Microwave on high for 4 minutes Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Add the meat and remaining ingredients. Cover.

Microwave on high for 10 minutes Turn two to three times during the cooking. Allow to stand for 1/2 further 10 minutes.

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