Sunday, June 14, 2020

Eat local: Irish Beef Stew

Editor’s note: As more people are cooking and eating a home during the COVID-19 pandemic, Cornell Cooperative Extension of Warren County is sharing recipes that are easy to make and can be made with locally sourced ingredients.

This recipe for beef stew comes courtesy of the West Virginia University Extension Service’s Dining with Diabetes series.

Ingredients:

  • 2 teaspoons vegetable oil
  • 1 pound lean stewing beef, cubed
  • 2 Tablespoons all-purpose flour
  • 1 onion, chopped
  • 2 cloves garlic, minced 
  • 2 cups sliced carrots
  • 1 cup sliced celery
  • 2 potatoes, peeled and diced
  • 1 (6 oz.) can tomato paste
  • 4 cups reduced-sodium beef broth
  • 2 Tbs. cornstarch
  • 1/2 cup cold water

Directions:

  1. Heat oil in a Dutch oven or large pot over medium-high heat.
  2. In a large zip-top bag, add flour and beef cubes. Toss to coat, shaking off the excess. Sauté beef cubes until browned on all sides. Remove from the pot and set aside.
  3. Add the onion and garlic to the pot and cook, stirring constantly until onion is tender, about 3 minutes.
  4. Return beef to the pot, along with carrots, celery, and potatoes. Stir in tomato paste and beef broth. Bring to a boil; reduce heat and simmer, covered, for 1 hour. Mix together the cornstarch and cold water. Stir into the stew and simmer until thickened.

Nutritional Information: Serving size:  one cup | Servings per recipe: 8 | Per Serving: 190 kCal,  6 g fat, 2 g saturated fat, 0 g trans fat | 400 mg sodium | 17 g carbohydrates, 2 g fiber, 5 g sugar | 16 g protein

 

Related Stories


MB (Marybeth) Mitcham holds undergraduate degrees in the biological and human development sciences, a MPH, and is near completion of her Ph.D. When not working as a public health professional or professor of biology, this ADK 46-R can be found climbing all over the anorthosite of the Adirondack High Peaks, writing odd things, or munching on eggplant bacon.


Tags:


8 Responses

  1. MITCHELL H EDELSTEIN says:

    You should really add some red wine and a bay leaf or two.

    • Boreas says:

      I was thinking Guinness…

      • Steve Bailey says:

        Boreas has it correct.

        All the beef stew I had on an Ireland trip was made with Guinness.

        • Boreas says:

          Beer adds body! It goes in all of my chili as well.

          • Suzanne says:

            Good receipt. One needs good beef, and some good vegs. I’m not a fan of celery in a stew, but that’s just me. Mushrooms might be a good addition. I like to dump in a pint of my home-canned tomatoes, and a lot more potatoes. I keep a batch in the freezer, good to go for canoe trips or the unexpected visitor. If you put the stew in a heavy duty plastic freezer bag, at day’s end it will be thawed and ready to heat up for din-din in minutes while you’re having the much needed drink. So much better, and far less expensive than the freeze-dried crap sold as hiker food.

            • Bill Ott says:

              Stew without celery is like a ham sub without ham. And a recipe without a receipt is like a receipt without a recipe.

              • Suzanne says:

                Celery? No way. I married into a family from Northern Ireland, and most vegetables other than potatoes, carrots, and turnips (yer roots,aye) were regarded with suspicion. Pepper was an exotic spice,and tomatoes hard to come by. Guinness is more traditional than red wine, which most people in the mountains of Armagh couldn’t afford.

  2. Paul says:

    I always use Guinness for all or most of the liquid, maybe just use half the listed amount of broth to keep it beefy. Real Irish stew must be made with Guinness. I might also add a few peas and green beans to round out the veggie content. Another kind of recipe I have made might use spicy style V-8 juice for some of the liquid. But I definitely prefer the Guinness stew, best served with home made sourdough bread, which I also make with Guinness as the only liquid.

Leave a Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Support the Adirondack Almanack and the Adirondack Explorer all year long with a monthly gift that fits your budget.

Support the Adirondack Almanack and the Adirondack Explorer all year long with a monthly gift that fits your budget.