A week of lunchboxes SORTED

Can’t face making sandwiches every day? These lunches can be made ahead and easily adapted for variety

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Smoky beef stew

Makes 6-8 portions

Prep 10 min

Cook 3 hrs

1kg stewing beef, cut into large chunks

2 onions, chopped

2 x 400g cans chopped tomatoes

2 tsp each sweet paprika, ground cumin and mild chilli powder

2 tbsp red or white vinegar

2 tbsp caster sugar

400g can butter beans, drained and rinsed

1 Heat the oven to 160C/140C fan/gas 3. Mix the beef, onions, tomatoes, spices, vinegar and sugar in a casserole dish. Cover and bake for 2 hrs 30 mins, then stir in the beans and bake for 30 mins more (with the lid off if the casserole is a little wet, or covered if it’s a good consistency), until the beef is tender.

2 Leave to cool completely, then freeze in six or eight portions in freezer-proof food bags or containers. Defrost thoroughly overnight in the fridge, then heat in the morning and transfer to an insulated container, or heat in a microwave just before eating.

PER SERVING 341 kcals, fat 12g, saturates 5g, carbs 18g, sugars 11g, fibre 4g, Protein 42g, salt 0.9g

3 WAYS TO EAT THIS STEW

• Wrap in soft tortillas with lettuce and soured cream.

• Top with crumbled feta or grated cheddar and eat with a wholemeal pitta or cooked rice.

• Add leftover cooked potatoes and peas or sweetcorn to make it into a one-pot lunch.

Smashed bean dip

Makes 4 portions