Recipe of the Week - March 16

Irish Stew

This satisfying stew is chock-full of potatoes, turnips, carrots and lean beef or lamb. Served with Irish soda bread, it makes a hearty and healthy St. Patrick's Day meal.

SERVINGS: 6
CATEGORY: Lower Fat
METHOD:
TIME: Prep: 5 min. Cook: 1-3/4 hours

Ingredients:
1-1/2 pounds lean beef or lamb stew meat
2 teaspoons olive oil
4 cups water
2 cups sliced peeled potatoes
1 medium onion, sliced
1/2 cup sliced carrot
1/2 cup cubed turnip
1 teaspoon salt
1/2 teaspoon each dried marjoram, thyme and rosemary, crushed
1/8 teaspoon pepper
2 tablespoons all-purpose flour
2 tablespoons fat-free milk
1/2 teaspoon browning sauce, optional
3 tablespoons minced fresh parsley

Directions: In a Dutch oven, brown meat in oil over medium-high heat. Add water; bring to a boil. Reduce heat; cover and simmer for 1 hour. Add the potatoes, onion, carrot, turnip and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until the vegetables are tender. In a small bowl, combine the flour, milk and browning sauce if desired until smooth; stir into stew. Add parsley. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 6 servings.

Nutrition Facts
One serving:
(1-1/2 cups)
Calories:
279
Fat:
9 g
Saturated Fat:
3 g
Cholesterol:
92 mg
Sodium:
469 mg
Carbohydrate:
17 g
Fiber:
2 g
Protein:
31 g
Diabetic Exchange:
3 lean meat, 1 starch, 1 vegetable.