Irish Beef Stew

2 Reviews
100% would make this recipe again

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and sliced onions arranged in layers and stewed. I make this beef version exactly as it was passed on to me by my mum.

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Preparation : 20 min Cooking : 1 h 40 min
530 calories/serving

Ingredients

1.7 lb stewing beef cubes, of about 2 cm
1/2 cup white flour (all purpose) 2.4 oz
1/4 cup canola oil 2.2 fl.oz
6 cloves garlic, minced
4 cups beef broth 1.2 quart
3 tbsp tomato paste 2 oz
1 1/2 tbsp sugar 0.7 oz
1 1/2 tbsp Worcestershire sauce 0.8 fl.oz
1 sprig rosemary, fresh 0.2 oz
3 bay leaf 0.1 oz
1 1/2 onions, coarsely chopped 11 oz
3 stalks celery, cut into 1 cm pieces 7.5 oz
4 1/2 potatoes, peeled then cut into 1 cm pieces 2.1 lbs
3 carrots, peeled then cut into 1 cm pieces 11 oz
3 tbsp margarine non-hydrogenated 1.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]
3 tbsp Italian parsley, fresh, chopped 0.6 oz

Method

  1. Cut the beef into 2 cm cubes, if not already cubed, then dredge the cubes in flour.
  2. Heat the oil in a large pot over medium-high heat. Add the beef cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, Worcestershire sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 1 h, stirring occasionally.
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Heat the margarine in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the beef stew. Continue to simmer, uncovered, until the beef and vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Observations

This stew can be prepared a few days in advance and brought to a simmer before serving.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

530

Fat

21 g

33 %

Saturated 5.2 g
+ Trans 0.5 g

28 %

Cholesterol

80 mg

Sodium

600 mg

25 %

Carbohydrate

49 g

16 %

Fibre

5 g

22 %

Sugars

9 g

Net Carbs

44 g

Protein

36 g

Vitamin A

86 %

Vitamin C

46 %

Calcium

7 %

Iron

35 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Copper, Fibre, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin D, Vitamin E
Source of  :
Calcium
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 2
Meat and Alternatives 3 ½
Fats 4
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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