American Irish Stew
Reprinted with permission from the American Institute for Cancer Research
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 1/4 pounds beef top round, cut into 3/4-inch pieces
- 3 cloves garlic minced
- salt to taste
- 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
- 4 medium russet potatoes peeled and cut into large chunks
- 1 tablespoon chopped fresh rosemary
- 1 leek coarsely chopped
- 2 tablespoons chopped fresh parsley
Instructions
- In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
- Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer 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. To avoid potatoes falling apart, do not overcook.
- Serve hot and garnish with parsley, if desired.
Notes
Nutritional information 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.