Favorite Irish Stew Recipe
Lamb is a great source of protein and adds a delicious flavor to this classic stew. If you can't find it at your grocery store, try using beef stew meat instead. Healthy Cooking Test Kitchen
This recipe is:
Healthy
Diabetic Friendly
Prep: 15 min.
Cook: 1-1/2 hours
Yield: 8 Servings
Ingredients
1/3 cup plus 1 tablespoon all-purpose flour, divided
1-1/2 pounds lamb stew meat, cut into 1-inch cubes
3 tablespoons olive oil, divided
3 medium onions, chopped
3 garlic cloves, minced
4 cups reduced-sodium beef broth
2 medium potatoes, peeled and cubed
4 medium carrots, cut into 1-inch pieces
1 cup frozen peas
1 teaspoon salt
1 teaspoon dried thyme
1/2 teaspoon pepper
1/2 teaspoon Worcestershire sauce
2 tablespoons water
Directions
Place 1/3 cup flour in a large resealable plastic bag. Add lamb, a few pieces at a time, and shake to coat.
In a Dutch oven, brown lamb in batches in 2 tablespoons oil. Remove and set aside. In the same pan, saute onions in remaining oil until tender. Add garlic; cook 1 minute longer.
Add broth, stirring to loosen browned bits from pan. Return lamb to the pan. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until meat is tender.
Add potatoes and carrots; cover and cook for 20 minutes. Stir in peas; cook 5-10 minutes longer or until vegetables are tender.
Add seasonings and Worcestershire sauce. Combine remaining flour with water until smooth; stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 8 servings (2-1/2 quarts).
Nutritional Facts 1-1/4 cup equals 271 calories, 10 g fat (2 g saturated fat), 58 mg cholesterol, 618 mg sodium, 24 g carbohydrate, 4 g fiber, 22 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
Originally published as Irish Stew in Healthy Cooking February/March 2009, p41
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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