This is the "healthy chef's" recipe for traditional Irish stew. The man himself, Gavan Murphy will be on Dr. Chambers On Call tomorrow on KFWB News Talk 980 - around 6:52 AM and again at 7:52 AM. He'll be going on about healthy breakfasts and lunches but sensual and crave-able ones I promise you. Have a listen and your stomach will kiss you for it...I'm not kidding.
BEEF & GUINNESS STEW
Traditionally Beef stew is made with rump, shin or flank steak and sometimes even rendered beef fat and butter for sautéing. Instead, I like to use a leaner cut of meat and olive oil. By making even a few adjustments like these you’re eating healthier by reducing the fat content and calories.
4-6 Servings
2 lbs. extra lean stewing beef - 1" dice
1 cup all-purpose flour
3 tbsp. olive oil
1½ tbsp. tomato paste
1 bouquet garni (parsley, thyme, bay leaf tied together with cooking twine)
2 garlic cloves – peeled, chopped
1 medium white onion - thinly sliced
2 carrots - peeled & cut into ¼” slices
½ lb. mushrooms - sliced
4 cups beef broth
1 cup Guinness
S&P to taste
Begin by preheating a large heavy bottomed saute pan on med-high heat. Season flour with S&P and coat the beef shaking off any excess. In one tbsp of olive oil per batch, brown the meat in 3 batches on medium high heat. Once beef is browned set aside. Using the same pan add in onion, carrots and garlic and saute for about 3 minutes, stirring occasionally. Add in mushrooms and continue to saute for an additional minute. Add in tomato paste and stir constantly for 1 minute. Pour in Guinness and stir while scraping all carmelised bits from bottom of pan, which adds additional flavour. Add beef and veg mix together into large soup pot along with herbs and remaining beef broth. Bring to a boil then reduce to a simmer. Cover and cook for 1½ to 1¾ hours approximately. When the beef is fork tender, serve with fresh baked soda bread and you’re in business.
