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.
PREP TIME :
1 HOUR, 49 MINS
- 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
- 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.
- 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.
- 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.
- 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.