For people who aren’t keen on the traditional St. Patrick’s Day fare of Corned Beef and Cabbage, this hearty and comforting Beef and Guinness Stew is the answer! Corned Beef is loaded with sodium which makes it a poor choice for people on a low sodium diet and even for those of us don’t like the water retention that comes with eating foods high in sodium.
Substitute Beer for Broth to Lower Sodium
My hot tip for the day is substituting wine and beer for flavor in soups and stews, especially if you should be watching your sodium – and really, we all should – it’s a silent culprit in heart disease. I use wine, beer, and another beverage that might surprise you: coffee, in almost all my soup, stew, and chili recipes because they have zero sodium – even low sodium broths have more sodium than Don should be having at one meal. Wine and beer (and coffee) also impart a depth of flavor not achieved with broths.
Spring has sprung in California but much of the U.S. is still in the throes of winter. Give this Guinness Stew a try – it’s sure to warm your tummy, and rest assured that Spring and Easter are on the way!
Beef and Guinness Stew Recipe
- 1 lb. beef shank with bone and marrow
- 2 tablespoons olive oil
- 1 pint Guinness Extra Stout
- 1 15 oz. can diced No-Salt tomatoes*
- 1 can tomato paste*
- 1 onion chopped
- 4 carrots peeled and sliced
- 1 bay leaf
- 1/2 teaspoon cinnamon
- 1 1/2 cup peas
- 2 cups mashed potatoes**
Heat large heavy pot over medium heat - I use my trusty Lodge cast iron Dutch Oven for stews, just as my mother did. Cook the onions in 1 tablespoon olive oil until browned, remove from pot and set aside.
Sprinkle both sides of beef shank with salt and pepper (use only pepper for low-sodium diets). Add another tablespoon of olive oil and brown the beef on both sides. Remove from pot and cut into several pieces - allows for quicker fall-apart tender results.
Return beef, including the bone and marrow to the pot. Add Guinness, tomatoes, onions, carrots, cinnamon, and bay leaf to pot. Cover and simmer on low for 3-4 hours until beef is to desired tenderness. Alternatively, you may transfer to a slow cooker and cook 6-8 hours on Low.
While stew is cooking, peel and boil the potatoes for mashed potatoes. Prepare your favorite mashed potatoes. Prepare frozen peas according to package directions. Add to stew in the last half hour of cooking to retain their bright green color.
Preheat oven to Broil.
To serve, spoon stew into oven-proof bowls, top with mashed potatoes, drizzle with a little butter, and place under the oven broiler for a minute to brown. Watch carefully. Serve immediately.
*I buy No-Salt diced organic tomatoes and organic tomato paste from Trader Joe's.
**For heart healthy mashed potatoes, I add only a tablespoon of Unsalted butter along with low-fat milk and sour cream or Greek yogurt and a no-salt herb garlic seasoning or mashed roasted garlic. The nutritional analysis below is based on 2 cups of russet potatoes added to the stew - not mashed potatoes. So if you choose to serve the stew with mashed potatoes as I have done, the calories and sodium amounts will change based on what you put in your mashed potatoes!
Save the image below to your Pinterest boards to make this hearty, comforting stew later!
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