Pressure Cooker Irish Stew

Macros / Serving Size

Protein 30 g | Fat 13 g | Carbs 40 g

% Calories of Macros / Serving Size

Calories 399 | Protein 30 % | Fat 29 % | Carbs 41 %

Nutrients / Serving Size

Fiber 6 g | Sodium 353 mg | Sat. Fat 3 g

Ingredients (Serves 6)

• 1.5 lbs. raw meat cut large cubes (see notes)
• 3 tbsp. olive oil
• 12-14 oz. canned low-sodium crushed tomato
• 4-5 carrots, cut into large chunks
• 4 medium baking potatoes, cut into large cubes
• 3 stalks of celery, sliced thin.
• 2 medium white onion, diced
• 14 oz. low-sodium broth
• 12 oz. of beer, ale or additional low-sodium broth
• 3 tbsp. wine vinegar
• 4 garlic cloves, minced
• 4 bay leaves
• ½ tsp. pepper
• ½ tsp. salt
• ¾ cup fresh parsley chopped (optional)

Directions

1. Begin heating the pressure cooker to medium-high heat, or use the sauté function.
2. Quickly mix the cubed meat with the olive oil, salt and pepper, toss to coat evenly.
3. In batches, sear the cubed meat on all sides.  Do not cook through.  
4. Remove the seared meat from the cooker, and add the garlic and onions.  Stir continuously for about one minute to enrich the flavors.  Do not let it burn.
5. Quickly add the broth, to deglaze the pan, scrape the bottom of the pan to loosen the remnants.
6. Add back the cubed meat and the remaining ingredients, less the fresh parsley.
7. Place the lid on the cooker and set it for 14 minutes.  If there is no timer, than let it come to pressure and then set a timer for 14 minutes (then turn off).  Let, the cooker sit for 10-15 minutes and then do a quick release according to the manufacturer’s instructions.
8. Serve ¼ of the stew in a bowl, topped with a little fresh chopped parsley (optional), and a piece of whole wheat bakery bread along the side for dunking.

Notes

• Any combination of stewed meat can be used.  Best to choose leaner proteins such as boneless skinless chicken breast, pork loin, beef top round and/or lamb rump).  Can use one type or mix it up.  A little lamb mixed in or all lamb makes this dish the most authentic.
• This dish can be made on the stove top, follow steps 1-6 using a large Dutch oven or pot with a lid.  Turn the heat down to medium to so the stew is at a simmer not a boil.  Cover, and then let cook for about 1 hour.  Remove lid and cook for an additional 30 minutes.  Be sure while on the stove to stir occasionally and watch for burning.
• Nutrition analysis is based on the use of lean stew beef, 14.5 oz. of stewed tomatoes (no added salt) and 12 oz. beer and excludes optional ingredients.