Irish Beef Stew

8 Reviews
100% would make this recipe again

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and vegetables 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 : 15 min Cooking : 1 h 40 min
540 calories/serving
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Ingredients

500 g stewing beef cubes, of about 2 cm
1/4 cup cornstarch 35 g
3 tbsp Garlic-Infused Oil 45 mL
3 cups Allergen-Free Vegetable Broth 750 mL
2 tbsp tomato paste 35 g
1 tbsp sugar 12 g
15 drops Tabasco sauce 0.63 mL
1 sprig rosemary, fresh 5 g
2 bay leaf 0.4 g
1/2 fennels, coarsely chopped 170 g
2 stalks celery, cut into 1 cm pieces 140 g
3 potatoes, peeled then cut into 1 cm pieces 600 g
2 carrots, peeled then cut into 1 cm pieces 200 g
2 tbsp margarine non-hydrogenated 28 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, chopped 10 g

Method

  1. Cut the beef into 2 cm cubes, if not already cubed, then dredge the cubes in cornstarch.
  2. Heat the garlic-infused oil in a large pot over medium heat. Raise heat to medium-high. Add the beef cubes and sauté until they are browned on all sides, about 5-6 min. Add the broth, tomato paste, sugar, Tabasco sauce, rosemary sprig(s), and bay leaves to the pot. 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 fennel; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Melt 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.

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Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

540

Fat

24 g

37 %

Saturated 5.9 g
+ Trans 0.3 g

31 %

Cholesterol

80 mg

Sodium

390 mg

16 %

Carbohydrate

49 g

16 %

Fibre

7 g

26 %

Sugars

8 g

Net Carbs

42 g

Protein

33 g

Vitamin A

167 %

Vitamin C

57 %

Calcium

8 %

Iron

33 %
More info

Claims

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

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

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8 Reviews (8 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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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