bill perfectly. Hot and filling, they're also time-saving for the busy cook, and a tasty way of getting a proper balance of protein, vitamins and fibre into the diet.

Without a little creativity, however, stews and casseroles can become predictably dull, but thanks to Best Recipes for Meat and Vegetables, a Betty Crocker Red Spoon Collection cookbook now available at the Bermuda Library, you can enjoy plenty of creativity in these easy-to-prepare recipes which virtually cook themselves.

Here's a sampling: COMPANY POT ROAST 3- to 4-lb. beef (rolled rump roast)* 3 tbsp. vegetable oil 3 cup diary sour cream 3 cup dry red wine 1 tsp. salt 1 tsp. pepper 1 tsp. dried thyme leaves 2 cloves garlic, finely chopped 2 medium carrots, cut crosswise into 1-inch pieces 2 medium onions, sliced and separated into rings 1 cup water 2 tbsp. all-purpose flour 1 tbsp. lemon juice * Beef bottom round or boneless chuck eye roast can be substituted for the rolled rump roast.

COOK beef roast in oil in 4-quart overproof Dutch oven until brown; remove beef. Mix remaining ingredients except water, flour and lemon juice in Dutch oven. Return beef to Dutch oven. Cover and bake in 325 degrees F oven until beef is tender, about 31 hours. Remove beef to heated platter; keep warm while preparing gravy.

Skim fat from liquid. Shake water and flour in tightly covered container; gradually stir into liquid. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in lemon juice; cook 1 minute. Slice beef thinly; serve with gravy.

TO MICROWAVE: Omit oil; increase flour to 3 tablespoons. Place 3-pound beef roast in 3-quart microwavable casserole. Cover tightly and microwave on high 12 minutes; drain.

Mix remaining ingredients except water, flour and lemon juice; add to casserole, spooning some of mixture over beef. Cover tightly and microwave 10 minutes; rotate casserole 1 turn. Microwave on medium-low (30%) 1 hour; turn beef over. Cover tightly and microwave until beef is tender, 45 minutes to 1 hour longer. Remove beef and vegetables to heated platter; keep warm.

Mix water and flour and stir into liquid as directed above. Microwave uncovered on high 2 minutes; stir in lemon juice. Microwave uncovered until thickened, 1 to 2 minutes longer. Serve beef as directed above.

PORK TENDERLOIN IN TEQUILA 1 cup prepared mustard 2 lbs. pork tenderloin 1 cup vegetable oil 2 cloves garlic, cut into halves 1 cup chopped carrot 1 cup chopped celery 1 cup lime juice 1 cup tequila 1 tablespoon ground red chilies 1 tsp. salt 1 tsp. dried oregano leaves 1 tsp. dried thyme leaves 1 tsp. pepper 4 medium tomatoes, chopped (above 4 cups) 1 small onion, chopped (about 1 cup) 1 bay leaf SPREAD mustard over pork tenderloin. Heat oil and garlic in 10-inch skillet until hot. Cook pork in oil over medium heat until brown. Remove garlic.

Stir in remaining ingredients except parsley. Heat to boiling; reduce heat.

Cover and simmer until pork is done, about 30 minutes. Remove bay leaf.

SPICY STIR-FRIED BEEF 11 lbs. beef boneless sirloin steak 1 tbsp. cornstarch 1 tbsp. vegetable oil 1 tbsp. soy sauce 1 tsp. sugar 1 tsp. salt 1 tsp. pepper 1 tbsp. soy sauce 1 to 1 tsp. finely crushed dried red pepper 2 tbsp. vegetable oil 1 tsp. finely chopped ginger root 2 large green peppers, cut into 1 -inch strips 2 medium carrots, shredded (about 1 cup) 1 can (8 oz.) bamboo shoots, drained 1 can (8 oz.) sliced water chestnuts 4 green onions (with tops), cut into 2-inch pieces TRIM fat from beef. Cut beef into 2-inch strips. Cut strip into 1 -inch slices. Stack slices and cut into thin strips. (Beef is easier to slice if partially frozen.) Toss beef, cornstarch, 1 tablespoon oil, 1 tablespoon soy sauce, the sugar, salt and pepper in glass or plastic bowl. Cover and refrigerate 30 minutes. Mix 1 tablespoon soy sauce and the red pepper; let stand at room temperature.

Heat 2 tablespoons oil in 12-inch skillet or wok over high heat until hot. Add beef mixture, ginger root and garlic; cook and stir until beef is brown, about 5 minutes. Add green pepper, carrots, bamboo shoots and water chestnuts; cook and stir 3 minutes. Add onions and red pepper mixture; cook and stir 1 minute.

AFRICAN BEEF AND RICE 1-lb. beef (round steak), 1 inch thick 2 tbsp. vegetable oil 1 cup water 1 bay leaf 1 tsp. salt 1 to 1 tsp. crushed red pepper 1 16-oz. can red kidney beans, drained 1 cup uncooked regular rice 2 medium green peppers, cut into 1-inch pieces 1 medium onion, chopped (about 1 cup) 11 tsp. salt 1 to 1 tsp. curry powder 1 teaspoon pepper CUT beef into 1-inch pieces. Heat oil in 10-inch skillet until hot. Cook and stir beef in oil over medium heat until brown on all sides, about 15 minutes.

Add water, bay leaf, 1 teaspoon salt and the red pepper. Heat to boiling; reduce heat. Cover and simmer 45 minutes.

Drain beef, reserving broth. Add enough water to reserved broth to measure 2 cups. Mix beef, broth and remaining ingredients. Pour into ungreased 2-quart casserole. Cover and cook in 350 degrees F. oven until liquid is absorbed, 45 to 50 minutes. Serve with sliced tomatoes, if desired.

BEEF BURGUNDY 21 lbs. beef boneless chuck, tip or round (1 to 1 1 inches thick) 1 cup vegetable oil 3 tbsp. all-purpose flour 11 tsp. salt 2 tsp. instant beef bouillon 1 tsp. dried marjoram leaves 1 tsp. dried thyme leaves 1 tsp. pepper 11 cups red Burgundy or other dry red wine 3 cup water 5 medium onions, sliced, or 12 small whole onions 8 oz. mushrooms, cut into halves Snipped parsley CUT beef lengthwise into 1 -inch strips; cut strips into 2- to 3-inch pieces.

(For easier cutting, partially freeze beef). Cook and stir beef in oil in 4-quart Dutch oven over medium heat until brown; drain. Sprinkle beef with flour, salt, bouillon (dry), marjoram, thyme and pepper. Stir in Burgundy, water and onions.

OVEN METHOD: Cover and cook in 325 degrees F oven until beef is tender, about 11 hours. Stir in mushrooms. Cover and cook until mushrooms are done, 10 to 15 minutes. Sprinkle with parsley.

RANGE-TOP METHOD: Heat to boiling; reduce heat. Cover and simmer until beef is tender, about 1 hour. Stir in mushrooms. Cover and simmer until mushrooms are done, 10 to 15 minutes. Sprinkle with parsley.

EASY BURGUNDY STEW 2 lbs. beef (boneless bottom or top round, tip or chuck steak) cut into 1-inch cubes 4 medium carrots, sliced (about 2 cups) 2 medium stalks celery, sliced (about 1 cup) 2 medium onions, sliced 1 can (8 oz.) water chestnuts, sliced 1 can (8 oz.) mushroom stems and pieces, drained 3 tbsp. all-purpose flour 1 tsp. salt 1 tsp. dried thyme leaves 1 tsp. dry mustard 1 tsp. pepper 1 can (16 oz.) whole tomatoes, undrained 1 cup water 1 cup dry red wine MIX beef, carrots, celery, onions, water chestnuts and mushrooms in 4-quart Dutch oven or casserole. Mix flour, salt, thyme, mustard and pepper; stir into beef mixture. Stir in remaining ingredients; break up tomatoes. Cover and cook in 325 degrees F. oven until beef is tender and stew is thickened, about 4 hours.

PRESSURE COOKER DIRECTIONS: Increase flour to 1 cup and omit 1 cup water. Mix all ingredients in 6-quart pressure cooker. Following manufacturer's directions, cover and cook at 15 pounds pressure 30 minutes. Cool 5 minutes; reduce pressure. Uncover and cook, stirring occasionally, until stew is thickened, about 10 minutes.

Note: 1 cup water and 1 teaspoon instant beef bouillon can be substituted for the wine.

SOUTHWEST BLACK BEAN SOUP 1 large onion, chopped (about 1 cup) 4 cloves garlic, finely chopped 2 tbsp. vegetable oil 1 lb. dried black beans 2 cups cubed fully cooked smoked ham 6 cups chicken broth 2 tbsp. ground red chilies 2 tbsp. snipped fresh cilantro 1 tbsp. dried oregano leaves 2 tsp. ground cumin 1 can (28 oz.) whole tomatoes, undrained 1 canned chipotle chili in adobo sauce Quick Creme Faiche (see recipe below) Chopped red bell pepper COOK and stir onion and garlic in oil in 4-quart Dutch oven until onion is tender. Stir in remaining ingredients except Quick Creme Fraiche and bell pepper; heat to boiling. Boil 2 minutes; reduce heat. Cover and simmer until beans are tender, about 21 hours.

Pour 1 of the soup into food processor workbowl fitted with steel blade or into blender container; cover and process until smooth. Repeat with remaining soup. Serve with Quick Creme Fraiche and bell pepper.

Quick Creme Fraiche 1 cup whipping cream 2 cup dairy sour cream GRADUALLY stir whipping cream into sour cream. Cover and refrigerate up to 48 hours.

tender, about 1 hour.