This hearty irish stew is both filling and packed full of nutrition. The lean beef in this dish offers a good source of protein and iron, while vegetables such as carrots, parsnips, and potatoes offer phytochemicals, antioxidants, and essential nutrients such as vitamin A and potassium. Make this stew ahead of time and freeze into individual containers to save on time during the week.
1 Tbsp. extra virgin olive oil
1 1/4 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.
Per serving (1 1/4 cups): 370 calories, 8 g total fat (2 g saturated fat), 43 g carbohydrate, 32 g protein, 6 g dietary fiber, 427 mg sodium.
Recipe from the American Institute for Cancer Research.