In honour of our stickiness...
Irish Stew
Ingredients500g (~1lb) of diced beef or lamb. (Stewing beef is usually pretty cheap about 4 dollars to the lb here. It's cheaper because it's tougher meat because the muscle has alot of connective tissue...it's packed full of protein (~34g per 100g and relatively low in fat)
2-3 carrots
1-2 Onions
2-3 Pieces of celery
1 can of chopped tomatoes.
Beef stock cubes.
Salt.
Pepper.
Olive oil.
Parsley, basil or bayleafs.
400g potatoes.
Instructions1. Fill a pot with about 400ml of water.
2. Throw in the diced beef or lamb.
3. Throw in chopped carrots, onions and celery.
4. Add 1 beef cube (for flavour it adds a little bit of fat...I think about 2-3g per cube)
5. Add canned chopped tomatoes.
6. Boil potatoes seperately in water.
7. Bring the meat and vegetable mix to the boil and then bring down the temperature until the stew is simmering. Throw in salt, pepper, bayleaves, basil and parsley to your liking. Add a teaspoon or two of olive oil for flavor and to get some more good fats in.
8. Leave the stew simmering for an hours. This lets the flavor from the vegetables and meat to enter into the liquid part of the stew. It also breaks down the connective tissue in the meat and makes it soft.
9. Let the potatoes cook in boiling water for about 30 minutes ..if you chop them up in halves they'll cook faster.
10. After 30 minutes seperate potatos from the water and switch off the heat.
11. After an hour turn the heat off and let the stew sit for another hour at least.
12. Come back, heat that shit up and throw some potatoes into it.
Nutrition per serving (makes approx 4 servings)+35g of protein.
~30g of carbs.
Loads of fibre.
<10g of fat.
Loads of nutrients from vegetables.
Should come out to about 300-400 kcal per serving.
Show Posts
