Irish Stew

The Irish know what they're doing when it comes to stew. Try this classic one!

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat. 2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. 3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. 5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. 6. Remove bay leaf; add parsley.

Calories: 307

Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 55 mg

Sodium: 639 mg

Carbs: 39 g

Fiber: 9 g

Sugars: 10 g

Protein: 23 g

Borscht

This delicious, jewel-toned veggie soup is packed with all sorts of good-for-you vitamins and minerals.

Total Time: 6 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, about 1¾ cups each
Ingredients:
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, chopped
1 medium green bell pepper, chopped
5 medium beets, peeled, cut into matchstick-sized pieces
1 clove garlic, finely chopped
2 Tbsp. tomato paste, no added sugar
16 cups low-sodium organic chicken (or vegetable) broth
1 head medium cabbage, chopped
2 medium potatoes, peeled, chopped
¼ cup fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
6 large hard-boiled eggs, chopped
12 Tbsp. nonfat plain Greek yogurt
Chopped fresh dill sprigs
Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion, carrot, bell pepper, and beets; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 1 minute. Remove from heat. Set aside.
4. Bring broth to a boil in large saucepot over medium-high heat. Reduce heat to medium-low.
5. Add cabbage and potatoes; gently boil for 2 to 3 minute.
6. Add onion mixture and lemon juice. Season with salt and pepper if desired. Gently boil for 15 minutes. Remove from heat. Refrigerate for 6 hours, or until cold.
7. Divide evenly between twelve serving bowls. Top each serving with half an egg, 1 Tbsp. yogurt, and a pinch of dill.

Calories: 177

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 94 mg

Sodium: 228 mg

Carbs: 21 g

Fiber: 4 g

Sugars: 8 g

Protein: 13 g

Soba Salad with Asian Vegetables and Golden Tofu

Craving pasta? Try this dish of soba noodles and veggies.

Total Time: 48 min.
Prep Time: 15 min.
Cooking Time: 18 min.
Yield: 6 servings
Ingredients for Salad Dressing:
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. raw honey
2 Tbsp. 100% orange juice
3 Tbsp. rice wine vinegar
1-inch fresh ginger, peeled, finely chopped
1 Tbsp. sesame oil
Ingredients for Salad:
3 oz. dry soba noodles (or whole wheat spaghetti)
1 Tbsp. olive oil
1 lb. firm tofu, cut into bite-sized cubes
3 cups broccoli florets, steamed
1 cup frozen baby peas, cooked
1 (15-oz.) can baby corn, drained, chopped
1 (8-oz.) can sliced water chestnuts, drained
¼ cup sliced green onions
3 cups shredded red cabbage
Preparation for Salad Dressing:
1. Combine soy sauce, honey, orange juice, vinegar, ginger, and oil in a small bowl; whisk to blend. Set aside.
2. Heat oil in a medium nonstick skillet over medium heat.
3. Add tofu; cook, stirring frequently, for 5 minutes on each side, or until golden. Remove from heat.
4. Add tofu, broccoli, peas, corn, water chestnuts, cabbage, green onions, and dressing to noodles; toss gently to blend.
5. Divide evenly among six serving plates.
Nutritional Information (per serving):

Calories: 240

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 438 mg

Carbohydrate: 31 g

Fiber: 4 g

Sugar: 9 g

Protein: 13 g

Bell Pepper and Cabbage Slaw

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
2. Season with salt and pepper if desired.
3. Cover and refrigerate for 1 hour before serving.
Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g