Performance Stew

Performance Stew

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and sliced onions arranged in layers and stewed. This "performance" version has been adjusted to address your energy needs before intense physical activity.

6 servings
Preparation 20 min
Cooking 1 h 40 min

600 calories per serving 


Ingredients

750 g stewing beef cubes, of about 2 cm    
1/2 cup white flour (all purpose)   65 g
1/4 cup canola oil   65 mL
6 cloves garlic, minced    
4 cups beef broth   1 L
3 tbsp tomato paste   45 mL
1 1/2 tbsp sugar   18 g
1 1/2 tbsp Worcestershire sauce   23 mL
1 sprig rosemary, fresh   5 g
3 bay leaf   0.4 g
1 1/2 onions, coarsely chopped   300 g
3 stalks celery, cut into 1 cm pieces   220 g
7 1/2 potatoes, peeled then cut into 1 cm pieces   1.5 kg
3 carrots, peeled then cut into 1 cm pieces   300 g
3 tbsp butter, unsalted   40 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3 tbsp Italian parsley, fresh, chopped   16 g

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. Melt the butter 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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (560g)

Amount

% DV*

* DV = Daily Value

Calories

600

Fat

21 g

33 %

Saturated 7 g
+ Trans 0.5 g

39 %

Cholesterol

90 mg

Sodium

610 mg

25 %

Carbohydrate

66 g

22 %

Fibre

7 g

28 %

Sugars

9 g

Protein

37 g

Vitamin A

80 %

Vitamin C

60 %

Calcium

8 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Halal | High Fibre | High Iron | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | Irish

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