Shamrock Stew


Classifications: Soups and Stews

Qty Measure Ingredient


1/4 cup all-purpose flour

3/4 teaspoon salt, optional

1/4 teaspoon pepper

1 1/2 to 2 pounds round steak, cut in 1" cubes

1 tablespoon vegetable oil

1 8 oz can tomato sauce

2 cups water

1 large onion, sliced

1 teaspoon dried marjoram

1 pound carrots, cut in 1" pieces

1 10 oz pkg frozen peas


1 cup all-purpose flour

1 teaspoon baking powder

1/4 cup milk

1 egg, beaten

1 tablespoon vegetable oil

1 tablespoon chopped fresh parsley, optional

Instructions: In a medium bowl, combine flour, salt if desired and pepper; set aside 2 tablespoons. Add meat to bowl and toss to coat. In a 6-qt. Dutch oven over medium heat, brown the meat in oil. Stir in tomato sauce, water and reserved flour mixture. Add onion, marjoram and bay leaf; bring to a boil. Reduce heat; cover and simmer for 2 hours, stirring occasionally. Add carrots; cover and simmer for 45 minutes. l Stir in peas. Cover land simmer for 15 minutes or until the vegetables are tender. Remove bay leaf. For dumplings, combine flour and baking powder. Stir in milk, egg, oil and parsley if desired. Drop by tablespoonfuls onto simmering stew. Cover and cook for 12-14 minutes or until done. Do not lift the cover. Serve immediately.



Background: Note: DIABETIC EXCHANGES: One 1-cup serving (prepared with skim milk and without added salt) equals 3 lean meat, 2 vegetable, 1-1/2 starch; also, 333 calories, 325 mg sodium, 95 mg cholesterol, 36 gm carbohydrate, 31 gm protein, 9 gm fat.

Serves: 8

Food Exchanges: