By Linda Gassenheimer, Tribune News Service
Thinking of St. Patrick’s Day, here’s an Irish-inspired quick dinner to savor the flavors of the Emerald Isle.
Guinness adds a rich flavor to the dish. The meal tastes great the next day, so can be made ahead and rewarmed. Open a bag of washed, ready-to-eat salad to go with the stew.
HELPFUL HINTS:
Any type of quick cooking steak such as tenderloin, sirloin or skirt can be used.
4 crushed garlic cloves can be used instead of minced garlic.
If using dried thyme, make sure your bottle is less than 6 months old.
COUNTDOWN:
Prepare ingredients.
Make stew.
While stew cooks, assemble salad.
SHOPPING LIST:
To buy: 3/4 pound grass fed beef strip steak, 1 package carrots, 1 jar minced garlic, 1/2 pound red potatoes, 1 bunch fresh thyme or 1 bottle dried thyme, 1 bunch parsley (optional garnish), 1 container fat-free, no-salt-added chicken broth, 1 bottle Irish stout (Guinness extra stout), 1 bottle Worcestershire sauce
Staples: olive oil, onion, flour, salt and black peppercorns.
Irish Beef Stew
Recipe by Linda Gassenheimer
1 tablespoon olive oil
3/4 pound grass fed beef strip steak, cut into 1-2-inch pieces
2 cups sliced onion
1 cup sliced carrots
2 teaspoons minced garlic
1/2 pound red potatoes cut into 1/2 to 3/4-inch pieces (about 1 1/2-cups)
2 tablespoons fresh thyme or 2 teaspoons dried thyme
3 tablespoons flour
1 cup fat-free, no-salt-added chicken broth
1 cup Irish stout (Guinness extra stout)
2 tablespoons Worcestershire
Salt and freshly ground pepper
2 tablespoons chopped parsley (optional garnish)
Heat oil in a large nonstick skillet over medium-high heat. Add the beef and brown on all sides, for about 3 to 4 minutes. Remove from the skillet to a dish. Add the onion, carrots, garlic and potato cubes to the skillet. Saute 2 to 3 minutes stirring them as they saute. Sprinkle the vegetables with the thyme and flour. Stir to combine the flour with the vegetables. The flour will be mostly absorbed. Add the chicken broth and stout. Bring to a boil, lower heat to a simmer, cover and cook 10 minutes or until the potatoes are tender. Return the beef to the skillet and add the Worcestershire sauce. Cook 2 minutes. A meat thermometer should read 125 degrees for rare and 135 degrees for medium rare. Add salt and pepper to taste. Divide between 2 dinner plates and sprinkle chopped parsley on top (optional). Serve with a ready-to-eat salad on the side.
Yield 2 servings.
Per serving: 531 calories (20 percent from fat), 11.9 g fat (2.9 g saturated, 5.0 g monounsaturated), 96 mg cholesterol, 46.5 g protein, 53.1 g carbohydrates, 6.2 g fiber, 320 mg sodium.
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Originally Published:
Source: Paradise Post
