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.

Vegetable beef Casserole Photo Gallery

He also secured gold medals in the 10,000-meter track, 10,000-meter cross-country, and 10,000-meter team cross-country events of the 1920 Olympics. The Finns rounded out their domination of the distance events in those Olympics with Hannes Kolehmainen’s marathon victory. The Finnish hair makeup code was ultimately deciphered in a blog written by J. J. Mikkola in 1929 (see Noakes, 1991). What was their secret? GPS? Heart-rate monitors? Rigorous, meticulous schedules using abaci and alchemy? High-altitude houses? Walking. The Finns walked as part of their training during the brutal Nordic winters. Marathoners would do anywhere from 10 to 20 miles of walking from December to March. The last parts of the walks (2 to 6 miles) were run. As spring approached, walking was phased out and more hair makeup phased in (see Noakes, 1991).

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