Irish Stew

In the true European tradition, stew is made with whatever is on hand. Plant-based folks can use “Beefless Tips” or marinated/grilled tofu for the stew. For meat eaters, I propose using a turkey breast fillet with this recipe. Make this dish mid-afternoon and let it rest until dinnertime. 

While the stew rests, roast the beets that are on the grocery list for today. Scrub them, place them in an oiled and covered baking dish with a little water and bake for 1 hour at 375°. Allow to cool and store them in the fridge in a sealable bag for Tuesday’s meal.
Grocery List: Irish Stew
Download List

Sunday,  March Week 2 Irish Stew

Produce

garlic (if needed)

1 yellow onion 

celery (if needed)

1 green bell pepper 

4 oz. cremini mushrooms 

1 bunch beets with greens

2 carrots 

2  russet potatoes 

6 oz. green beans (if none available use frozen)

1 apple

Canned/Dried Foods

 one 32 oz. box low-salt veggie broth

sesame oil (if needed)

low sodium soy sauce (if needed)

basil leaves  (if needed)

oregano leaves  (if needed)

bay leaf  (if needed)

rosemary leaves  (if needed)

savory leaves (if needed)

Frozen Foods

green beans (if no fresh available)

Meat/Fish/Poultry

8 oz. round steak (if eating meat)

Chilled Foods/Dairy

milk (if needed)

16 oz. ultra firm tofu (if meatless)

Nutritional Value: Irish Stew

Nutritional Analysis

Irish Stew (Turkey Breast)

Per Serving

Calories: 460

Protein: 24 g

Carbohydrates: 66 g

Total Fat: 8 g

(Saturated Fat:) 1 g

Dietary Fiber: 10 g

Cholesterol:35 mg

Sodium: 550 mg

% calories from fat: 16.7 %

Serving Size:

Two Cups Stew with 1 slice of whole-grain toast and 1/2 of a sliced apple.

Irish Stew (Meatless)

Nutritional Analysis

Per Serving

Calories: 480

Protein: 24 g

Carbohydrates: 70 g

Total Fat: 10 g

(Saturated Fat:) .5 mg

Dietary Fiber: 12 g

Cholesterol: 0 mg

Sodium: 470 mg

% calories from fat: 19 %

Serving Size:

Two Cups Stew with 1 slice of whole-grain toast and 1/2 of a sliced apple.