Healthy St. Patty’s Day Stew
Learn to Make a Healthy and Hearty Irish Fave
There’s something comforting about classic Irish food – stews, potatoes, breads, roasts, and varied fried goodness…less comforting is the heavy dose of fat and calories packed into many of the quintessential Celtic dishes.But in honor of St. Patrick’s Day, author, chef, and weight loss nutritionist, Christine Avanti, is exploring Ireland’s green cuisine. Christine, a FFF Board Advisor, has created an amazing and hearty veggie-packed Irish Beef Stew that’s as delicious as it is nutritious.
Irish Beef Stew
2 lb beef tenderloin (or top sirloin), cubed and marinated
1 large onion, chopped
6 cloves garlic, minced
1 tsp fresh thyme
1 tsp olive oil
½ cup whole wheat flour
2 cups water
1 14.5 oz. can fire roasted tomatoes
1 14.5 oz. can tomato sauce
2 cups sliced carrots (or 4 carrots)
1 cup beef broth
3 potatoes (1.5 lb) cubed
1 ½ cup frozen peas
1 cup frozen green beans
Real Food Brown Gravy Mix
2 tsp corn starch
1 tbsp Worchester sauce
1 tsp beef broth
½ tsp black pepper
1 tbsp olive oil
2 garlic cloves minced
½ tsp sea salt
½ tsp fresh pepper
¼ tsp cayenne pepper
¼ tsp red pepper flakes
1) Mix marinade ingredients together and add the beef to coat. Cover with plastic wrap and marinate for 1-2 hours in fridge.
2) Dredge the beef in the flour and shake off excess.
3) On medium-high heat, add olive oil, thyme and meat to a large pot. Brown for 10-15 minutes.
4) Add onions and garlic to pot and cook for an additional 5 minutes. Next, add fire-roasted tomatoes, tomato sauce, broth, potatoes, and carrots. Bring to a boil then reduce to a simmer for 40 minutes.
5) Add frozen peas and string beans for an additional 5 minutes. Serve warm with corn bread.
Makes 10 servings: Calories: 270, Fat: 6g, Carbohydrates: 35g, Protein: 23g (per serving)
For more great recipes check out Christine Avanti’s fabulous website filled with healthy and delicious dinner ideas!
Happy St. Patrick’s Day!!
xx, The FabFitFun Team
Posted on March 17, 2011 in Health