American Irish Stew

American Irish Stew

This stew boasts hearty vegetables like carrots and parsnips, which contain carotenoids, potent antioxidants that help maintain healthy cells. A moderate amount of beef gives the one-pot a full flavor and powerful protein.

CAL/SERV :

370

PREP TIME :

N/A

YIELDS :

6 SERVINGS

COOK TIME:

1 HOUR, 49 MINS

INGREDIENTS
  • 1 Tbsp. extra virgin olive oil
  • 1¼ lbs. beef, top round, cut into 3/4-inch pieces (stew beef with the fat trimmed may be substituted)
  • 3 cloves garlic, minced
  • Salt and freshly ground pepper to taste
  • 1 medium onion, coarsely chopped
  • 3 medium carrots, peeled and cut into 3/4-inch pieces
  • 2 medium parsnips, cut into large chunks (optional)
  • 3 cups low-fat, reduced-sodium beef broth, or as needed
  • 4 medium russet potatoes, peeled and cut into large chunks
  • 1 Tbsp. chopped fresh rosemary
  • 1 leek, coarsely chopped
  • 2 Tbsp. chopped fresh parsley

 

INSTRUCTIONS
  1. Heat oil in large pot over medium-high heat. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
  2. Add onion, carrots and parsnips. Cook for 3 to 4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer for about 75 minutes or until meat is tender.
  3. Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer uncovered until potatoes are tender. Do not overcook to avoid potatoes falling apart.
  4. Serve hot and garnish with parsley.

Nutrition (per serving):

370 calories, 8 g total fat (2 g saturated fat), 43 g carbohydrate,
32 g protein, 6 g dietary fiber, 427 mg sodium.

 Courtesy of American Institute for Cancer Research