Makes 6 servings.
1 tablespoon extra-virgin olive oil
1 1/4 pounds beef, top round, cut into 3/4-inch pieces (stew beef with the fat trimmed may be substituted)
3 cloves garlic, minced
Salt and freshly ground pepper to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth, or as needed
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Serving size: 1 1/4 cups. Amount per serving: 370 calories, 8g total fat (2g saturated fat), 43g carbohydrates, 32g protein, 6g dietary fiber, 427mg sodium.