Boost vitamin intake with cooked carrots, which convert beta carotene into vitamin A.

PREPARATION TIME: 20 MINUTES,

PLUS MARINATING

COOKING TIME: 2 HOURS 30 MINUTES SERVES 8

PREPARE AHEAD / FREEZE

2 garlic cloves, peeled

leaves from 4 stalks rosemary,

finely chopped

50ml (2fl oz) olive oil

350ml (12fl oz) late-bottled vintage port

1kg (2lb 4oz) stewing beef, cut into 4cm

(TViin) cubes

50g (2oz) porcini mushrooms

150g (5oz) pancetta, cubed

1  onion, chopped

2 carrots, diced

2 celery stalks, sliced

2tbsp plain flour

300ml (Vipt) rich beef stock

16 small shallots, peeled

250g (9oz) chestnut mushrooms, halved

or quartered

1 With a pestle and mortar, pound the garlic, rosemary and a little black pepper. Stir in the oil and 50ml (2fl oz) of the port.

Put in a sealable bag with the beef, coating it. Refrigerate overnight, or for 24 hours.

2  Soak the porcini in enough hot water to cover. Brown the beef in batches in a large lidded pan, then remove. Add the pancetta and cook until the fat runs. Add the onion, carrots and celery. Cook for 15 minutes, Stir in the flour and cook for 1 to 2 minutes.

3  Return the beef to the pan with the stock, remaining port, porcini and its liquid (strained to remove grit). Bring to the boil. then simmer for 1 hour 30 minutes. Add the shallots and mushrooms; cook for

45 minutes. Serve with sliced potatoes baked in stock.

Per serving: 394 caiories, 17g fat (5g saturated). 13g carbohydrate

SMART IDEA

Pre-cut meat from the supermarket, meant for casseroles, is often cut too small and simply disintegrates during cooking. Instead, buy large pieces of chuck, shin or brisket from your butcher, then trim and cut into pieces yourself.