nutrition and weight loss challenge

St. Patty’s Day Irish Stew

Yields:  8 servings

1 serving = 1 heaping cup

This cooking process will take up to 2 1/2 hours from start to finish


2 Tbsp. Canola oil, divided

1 Tbsp. Unsalted Butter, divided

1/4 cup White Whole Wheat Flour

2.5 pounds Select Beef Chuck Roast Boneless-trimmed of fat/cut into 1-inch cubes

1 tsp. Kosher Salt, divided

4 cups Sweet Onion, diced (about 2 large)

1 Tbsp. Tomato Paste

4 cups Fat-Free, Low-sodium Beef Broth

11.2 oz. bottle Guinness Draught Beer, or other Dark Belgium Beer

1 Tbsp. Raisins

1 tsp. Caraway Seeds

1/2 tsp. Coarsely Ground Black Pepper

1 1/2 cups (8 oz.) peeled, sliced Carrots, 1/2″ thick (sliced both round and diagonal)

1 1/2 cups (8 oz.) peeled, sliced Parsnips, 1/2″ thick (sliced both round and diagonal)

1 cup (8 oz.) Turnip, peeled, cubed, 1/2″ thick

2 Tbsp. Flat-leaf Parsley, finely chopped


Step 1: Trim and cube beef.  Sprinkle 1/2 tsp. kosher salt over the cubed beef. Add flour to a shallow flat dish.  Dredge the cubed beef in the flour until all coated. Set aside. Heat 1 Tbsp. oil in a large deep pot (Dutch oven is good, but not necessary) over med-high heat. Add half of the butter to the hot oil. When hot, add half of the floured beef; cook 5 minutes, turning to brown all sides. Remove to a bowl with a slotted spoon. Repeat the process, including remaining oil and butter, and beef.

Step 2: Add chopped onion to the same pot. You might need to spray onions with canola oil cooking spray.  Cook about 5 minutes or until onion is tender; stirring occasionally. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and beer, scraping pan to loosen any browned bits. Return meat to the pot. Stir in remaining 1/2 tsp. salt, raisins, caraway seeds, and pepper. Bring to a boil.

Step 3: Cover pot and reduce heat to med-low to simmer for one hour, stirring occasionally. Uncover after one hour and bring to a boil. Cook for 50 minutes, stirring occasionally.  Add carrot, parsnip, and turnip.  Cover and reduce heat to low.  Simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vegetables are tender. Sprinkle each individual bowl with parsley.

Have a great St. Patrick’s Day!

This is an example of a recipe from our Balanced Habits KICK START program, CLICK HERE to learn more!

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Jonathan Aluzas is co-owner of Arena Fitness, a fitness center that offers group training in Encino as well as personal training in Northridge.