Sunday 14 June 2020

Eat Local: Irish Beef Stew

Editor’s Note: As more people cook and eat at home during the COVID-19 pandemic, Warren County’s Cornell Cooperative Extension is sharing recipes that are easy to make and can be made with ingredients from local origin.

This beef stew recipe is courtesy of the Dining with Diabetes series at West Virginia University Extension Service.

Ingredients:

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

Instructions:

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat.
  2. In a large zippered bag, add the flour and beef cubes. Toss to coat, shaking off excess. Sauté beef cubes until golden brown on all sides. Remove from the pot and set aside.
  3. Add the onion and garlic to the pot and cook, stirring constantly, until the onion is tender, about 3 minutes.
  4. Return the beef to the pot, along with the carrots, celery and potatoes. Stir in the tomato paste and beef broth. Bring to a boil; reduce heat and simmer, covered, for 1 hour. Combine 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 of fat, 2 g of saturated fat, 0 g of trans fat | 400 mg of sodium | 17 g of carbohydrates, 2 g of fiber, 5 g of sugar | 16 g of protein

MB (Marybeth) holds graduate and doctoral degrees in public health nutrition and public health education. Her work for Cornell University Extension enables her to provide nutrition and healthy living education to community members in Warren County. When not working, this ADK 46-R can be found climbing the mountains of the Northeastern United States, munching on eggplant bacon, or zooming in with his shollie, Sig.




Source link