Step 1

Put the corn flour into a paper bag. Season with salt and pepper, then add the meat cubes and toss to coat.

Step 2

Spray a flameproof casserole with low calorie cooking oil and gently fry the onion in the oil until softened.

Step 3

Add the meat and fry while turning to seal, until evenly browned.

Step 4

Stir in the orange rind, thyme, orange juice and tamari.

Step 5

Top up with water or stock, bring to the boil and top with the lid.

Step 6

Bake in a preheated oven at 170°C/fan150°C/325°F/gas mark 3 for about 1½ hours.