SHOPPING LIST: Slow-Cooked Beef and Bean Stew (makes 2 portions: 1 to eat, 1 to freeze)
Meal Plan 4, Saturday dinner (beef)

[ ] 300 g braising or stewing beef (such as chuck), fresh or frozen
[ ] 1 onion
[ ] 2 carrots
[ ] 1 head of garlic (you need 2 cloves)
[ ] 1 tin chopped tomatoes (400 g)
[ ] 120 g cannellini beans: the other half tin from lunch
[ ] Reduced-salt vegetable stock cubes (1 whole cube)
[ ] Wholemeal bread (2 slices)
[ ] Smoked paprika (1 tsp)
[ ] Dried thyme (1 tsp)
[ ] Olive oil (2 tsp)
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, stock cubes, paprika, thyme, olive oil, salt and pepper are probably already at home.
Equipment: a flameproof casserole dish with a lid (or a large pan and a baking dish with foil), and a freezer-safe container with a lid.
Beef tip: if frozen, defrost it in the fridge overnight. Pat it dry before browning.
Freezing: cool for up to an hour, freeze within a few hours, use within 3 months.