To celebrate our Irish heritage, I decided to make an authentic Irish meal tonight! I found out today that the traditional meal of corned beef and cabbage isn’t really a native Irish dish, so I decided to make something that people actually
make in Ireland. I am still counting calories, but thanks to Cooking Light
, I can make a yummy meal with less calories and fat!
Here’s what’s on the menu:
Beef and Guinness Stew
3 tablespoons canola oil, divided
1/4 cup all-purpose flour
2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes
1 teaspoon salt, divided
5 cups chopped onion (about 3 onions)
1 tablespoon tomato paste
4 cups fat-free, lower-sodium beef broth
1 (11.2-ounce) bottle Guinness Stout
1 tablespoon raisins
1 teaspoon caraway seeds
1/2 teaspoon black pepper
1 1/2 cups (1/2-inch-thick) diagonal slices carrot (about 8 ounces)
1 1/2 cups (1/2-inch-thick) diagonal slices parsnip (about 8 ounces)
1 cup (1/2-inch) cubed peeled turnip (about 8 ounces)
2 tablespoons finely chopped fresh flat-leaf parsley
1. Heat 1 1/2 tablespoons oil in a Dutch oven over medium-high heat. Place flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt; dredge beef in flour. Add half of beef to pan; cook 5 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 1 1/2 tablespoons oil and beef.
2. Add onion to pan; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and beer, scraping pan to loosen browned bits. Return meat to pan. Stir in remaining 1/2 teaspoon salt, raisins, caraway seeds, and pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and bring to a boil. Cook 50 minutes, stirring occasionally. Add carrot, parsnip, and turnip. Cover, reduce heat to low, and simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vegetables are tender. Sprinkle with parsley.
Serves 8 @ 365 calories per bowl
Brown Soda Bread
11.25 ounces whole-wheat flour (about 2 1/2 cups)
2.25 ounces all-purpose flour (about 1/2 cup)
1/2 cup steel-cut oats (such as McCann’s
2 tablespoons brown sugar
1 tablespoon wheat germ
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 cups low-fat buttermilk
1 large egg, lightly beaten
1. Preheat oven to 325°.
2. Coat a 9 x 5–inch loaf pan with cooking spray. Line the pan with parchment paper, and coat with cooking spray.
3. Weigh or lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 6 ingredients (through salt). Combine buttermilk and egg; add to flour mixture. Stir just until combined.
4. Spoon the mixture into prepared pan. Bake at 325° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Invert bread onto a wire rack; cool completely. Remove parchment; slice bread into 12 slices.
Makes 12 slices @ 160 calories per slice
And even though I am counting calories, I do allow myself treats once and a while so here’s my treat!
Guinness Stout Brownies
1 cup all-purpose flour
3/4 cup unsweetened cocoa powder
1/4 teaspoon salt
6 tablespoons unsalted room temperature butter, cut into cubes
8 ounces dark bittersweet chocolate, chopped
3/4 cup white chocolate chips
4 large eggs, at room temperature
1 cup granulated sugar
1-1/4 cups (10 ounces) Guinness Extra Stout beer (see Note below)
1 cup semi-sweet chocolate chips
1. Preheat the oven to 375 degrees F. Line a 9 x 13-inch baking pan with nonstick foil.
2. In a medium bowl, whisk together flour, cocoa powder, and salt until evenly combined. Set aside.
3. Melt butter, bittersweet chocolate, and white chocolate chips in a double-boiler over very low heat, stirring constantly until melted. Remove from heat.
4. In a large mixing bowl, beat eggs and sugar on high speed until light and fluffy, about 3 minutes. Add melted chocolate mixture, beating until combined.
5. Beat reserved flour mixture into melted chocolate mixture. Whisk in Guinness stout beer. The batter will seem a bit thin. Drop semisweet chocolate chips evenly on top of batter (some will sink in).
6. Pour into prepared baking pan. Bake 25 to 30 minutes on center rack in the oven, until a toothpick inserted in the center comes out almost clean.
Note: The Guinness should be at room temperature. This recipe uses a little less than a standard 12-ounce bottle of Guinness stout beer. Do not include foam in the measurement. Either spoon off the foam or let it rest until the foam subsides.
Makes 24 brownies @ 228 calories