Recipes · Scottish · Main Courses
Stovies
One serving has 601 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (150%), pyridoxine (121%), zinc (117%), niacin (62%), phosphorus (59%) and selenium (51%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (591 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 300 g Potatoes, russet, raw
- 60 g Onions, raw
- 120 g Beef chuck, raw
- 10 g Beef tallow
- 100 g Beef broth
- 0.8 g Salt
- 0.3 g Black pepper
Method
- Melt the beef dripping in a heavy pot and cook the sliced onion over medium heat for 5 minutes until soft.
- Add the diced beef and brown lightly on all sides for a few minutes.
- Add the sliced potatoes, stock, salt and pepper. Cover and simmer gently for 40 minutes, stirring now and then, until the potatoes have broken down into a thick mash and the meat is tender and cooked through.
- Mash some of the potato into the liquid to thicken the dish, taste for seasoning and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 601 kcal | 28% |
| Carbohydrates | 60 g | |
| Water | 466 mL | |
| Fiber | 5 g | 17% |
| Protein | 31.2 g | 65% |
| Tryptophan | 0.27 g | |
| Threonine | 1 g | |
| Isoleucine | 0.99 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.65 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.89 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.1 g | |
| Histidine | 0.75 g | |
| Fat | 27.3 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 12.3 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 90.1 mg | |
| Calcium | 74.7 mg | 7% |
| Copper | 0.42 mg | 47% |
| Iron | 5.5 mg | 30% |
| Magnesium | 100 mg | 32% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 413 mg | 59% |
| Potassium | 1,791 mg | 38% |
| Selenium | 28.3 µg | 51% |
| Sodium | 791 mg | |
| Zinc | 9.4 mg | 117% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 1.6 mg | 121% |
| Folate (vitamin B9) | 59 µg | 15% |
| Cobalamin (vitamin B12) | 3.6 µg | 150% |
| Choline | 130 mg | 31% |
| Vitamin A | 4.9 µg | 1% |
| Vitamin C | 21.5 mg | 29% |
| Vitamin D (D2 + D3) | 8.8 IU | 1% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 7.9 µg | 9% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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