Page 16 - Gears & Ears March 2015

Gears and Ears

Journal of the Rotary Club of Lake Buena Vista

Page 16 March 2015
This Month’s Recipe
My Favorite Irish Stew from Taste of Home

TOTAL TIME: Prep: 20 min. Cook: 1-3/4 hours Makes: 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

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.

Directions
1. Place 1/3 cup flour in a large resealable plastic bag. Add lamb, a few pieces at a time, and shake to coat.

2. 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.

3. 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.

4. Add potatoes and carrots; cover and cook for 20 minutes. Stir in peas; cook 5-10 minutes longer or until
vegetables are tender.

5. 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).

Originally published as Irish Stew in Healthy Cooking -- February/March 2009

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.