This one isn't actually very quick due to cooking time, but I suggest you make this in large quantities at weekend and it will be there all week for when late home from work or after a workout.  Quantities below are about 3-4 servings depending on your protein need.

Ingredients:

- 500 grams braising/stewing steak - cut into 1" squares, excess fat trimmed

- 2 medium or 1 large onion cut into large chunks

- 2 medium hot chillis (or to taste), chopped

- 2 cloves garlic, finely chopped or crushed

- 11/2 tablespoons olive oil

- 1 dessert spoonful plain flour

- 1 tin chopped tomatoes

- 1 tin red kidney beans (drained)

- Juice of 1/2 lime

- Fresh coriander chopped

Method:

1. Heat oven to 150 degrees Centigrade.
2. Heat 1/2 tablespoon of oil in heavy pan (one that can go in oven) over medium heat.
3. Add onion, garlic and chilli and cook on medium heat for 5 minutes or until onion just soft.
4. Remove from pan and put to one side.
5. Add rest of oil to pan and increase heat.
6. When really hot add beef and cook for a few minutes until browned on all sides. Turn frequently.
7. Sprinkle flour on top of beef and mix.
8. Return onion, garlic and chilli to pan, stir and then add tomatoes and beans.
9. Place pan in oven and cook for about 1 1/2 hours.  (If you have increased quantities increase time in oven slightly).
10. About 15 mins before end of cooking time add lime juice and chopped coriander.
11. Serve with rice or baked potato depending on your carb intake for day.