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March 1, 2018 | 2 minute read

American Irish Stew

This St. Patrick’s Day, forgo the parades and drinking and instead opt to make this traditional Irish stew. Not only is it a delicious way to celebrate Irish culture, it’s also cancer-protective.

This recipe is hearty and filling, thanks partly to root vegetables like parsnips and carrots which pack tons of fiber and cancer-fighting carotenoids. It’s also relatively easy to prepare, making it perfect for those of you still recovering from daylight savings. Just make sure you’re wearing green while eating it so you don’t get pinched!

Irish American Stew

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

Directions: 

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.

Makes 6 servings.
Per 1 1/4 cups serving: 370 calories, 8 g total fat (2 g saturated fat), 43 g carbohydrate, 32 g protein, 6 g dietary fiber, 427 mg sodium.

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