Recipes · Irish · Stews
Skirts and Kidneys (Cork Pork Stew)
One serving has 620 kcal and 42 g protein, and at least a fifth of a woman's daily need of selenium (345%), cobalamin (323%), riboflavin (169%), thiamin (142%), pyridoxine (118%) and niacin (103%). Ready in 140 minutes.
- Preparation: 50 min
- Cooking: 90 min
- Makes: 1 serving (825 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: gluten, meat, pork
Ingredients
- 130 g Pork skirt (or lean pork shoulder), raw
- 80 g Pork kidneys, raw
- 100 g Onions
- 300 g Water
- 1 g Salt
- 0.5 g Black pepper
- 10 g Flour, plain
- 3 g Parsley, fresh
- 200 g Potatoes
Method
- Cut the kidneys in half lengthways and snip out the white core. Soak them in cold water for 30 minutes, then drain and cut into chunks.
- Cut the skirt into pieces about 5 cm long, pulling off any tough skin.
- Put the skirt, kidneys and sliced onions into a saucepan with the salt and pepper and pour over the water, just to cover.
- Bring to the boil, skim off the foam, then cover and simmer gently for 1 hour 15 minutes to 1 hour 30 minutes, until the meat is tender.
- Meanwhile, boil the peeled potatoes for 20-25 minutes until tender, then drain.
- Mix the flour with a little cold water to a smooth paste, stir it into the stew and simmer for 5 minutes, stirring, until the gravy thickens.
- Taste for salt, stir in the chopped parsley and serve hot with the potatoes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 620 kcal | 29% |
| Carbohydrates | 52.5 g | |
| Water | 698 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 41.9 g | 87% |
| Tryptophan | 0.51 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.2 g | |
| Methionine | 0.94 g | |
| Cystine | 0.64 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.3 g | |
| Fat | 26.4 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 348 mg | |
| Calcium | 90.8 mg | 9% |
| Copper | 0.92 mg | 102% |
| Iron | 7.8 mg | 43% |
| Magnesium | 101 mg | 32% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 556 mg | 79% |
| Potassium | 1,606 mg | 34% |
| Selenium | 190 µg | 345% |
| Sodium | 599 mg | |
| Zinc | 6.6 mg | 83% |
| Thiamin (vitamin B1) | 1.6 mg | 142% |
| Riboflavin (vitamin B2) | 1.9 mg | 169% |
| Niacin (vitamin B3) | 14.4 mg | 103% |
| Pantothenic acid (vitamin B5) | 4.2 mg | 84% |
| Pyridoxine (vitamin B6) | 1.5 mg | 118% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 7.8 µg | 323% |
| Choline | 110 mg | 26% |
| Vitamin A | 62.6 µg | 9% |
| Vitamin C | 62.3 mg | 83% |
| Vitamin D (D2 + D3) | 91 IU | 15% |
| Vitamin E | 0.34 mg | 2% |
| Vitamin K | 54.5 µg | 61% |
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.
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