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:
- Heat oil in a Dutch oven or large pot over medium-high heat.
- 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.
- Add the onion and garlic to the pot and cook, stirring constantly until onion is tender, about 3 minutes.
- 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
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