Wednesday, March 17, 2010
Irish Stew - WW 7pts.
Yield: 6 Servings
Main Ingredient: Lamb or Beef
1 tb Vegetable oil
15 oz Small onions, peeled
1 lb 6 oz lean boneless lamb, cut
1 c Irish ale or beer
1 md Onion, chopped
1 ts Salt
3 c Low sodium chicken broth
2 tb Cornstarch
1/2 ts Dried thyme, crumbled
1 Bay leaf 6 1 oz sliced Italian bread
6 5 oz whole new red potatoes (optional)
1. In a large heavy saucepan, heat 1/2 of the oil. Add 1/2 of the lamb or beef and cook until well browned on one side, 5-7 min. Stir and cook 1 minute longer; remove meat and set aside. Add the remaining oil the lamb (or beef) and the chopped onion to the pan and cook until browned, about 8-10 min. Return the first batch of meat to the pan.
2. Add broth and bring to a boil over medium heat. Add thyme and bay leaf; lower heat to low, and simmer for 1 hour.
3. Add potatoes, onions, ale and salt. Cover and simmer until potatoes are tender, 30-40 minutes.
4. To thicken stew, add cornstarch to 1/4 cup cold water in a small bowl; stir until smooth. Add to simmering stew; stir gently until thickened. Garnish with parsley; serve with bread. Serving (with 1 slice of bread) provides: 1/2 Fat, 1 Vegetable, 3 proteins, 2 breads, 37 calories (if served without bread, subtract 1 bread).
Per serving: With bread: 409 calories, 29 g protein, 9 grams fat, 644 mg sodium.
Without bread: 332 calories, 27 gr protein,8 gm fat, 478 mg sodium. This is great and very filling! Good for a cold winter night!
Source: Weight Watchers Magazine,