Source: Adapted from “The New Way to Cook Light” (Oxmoor House).

Main Dish

Beef and Guinness Stew

We bought a 31/4-pound boneless chuck roast, trimmed it of all visible fat, then cut it into 1-inch cubes, which yielded slightly more than 21/2 pounds.

1/4 cup flour

1 teaspoon salt, plus more as needed

2 to 2 1/2 pounds cubed boneless chuck

3 tablespoons canola oil

3 medium-to-large onions, chopped (5 cups)

1 tablespoon tomato paste

4 cups no-salt-added beef broth

12 ounces Guinness Stout

1 tablespoon dried currants or raisins

1 teaspoon caraway seed

1/2 teaspoon freshly ground pepper, plus more as needed

2 or 3 medium carrots, peeled and sliced

3 parsnips, peeled and sliced

1 (8-ounce) turnip, peeled and cubed

2 tablespoons chopped flat-leaf parsley, for garnish

Combine the flour, salt and meat in a large resealable plastic food storage bag. Seal and shake to coat evenly.

Heat a Dutch oven or large, heavy-bottomed pot over medium-high heat. Add half the oil and swirl to coat the bottom. Add half the meat, shaking off any excess flour back into the bag. Cook for several minutes, until the meat is browned on all sides but not cooked through, turning it as needed. Use a slotted spoon to transfer the cubes to a bowl; repeat with the remaining oil and meat. Discard any excess flour.

Use a wooden spoon to dislodge any browned bits on the bottom of the pot, then add the onions and stir to coat. Cook for about 5 minutes or until just softened, then clear a spot at the center of the pot and add the tomato paste. Cook for a few minutes, until the tomato paste is fragrant. Stir in the broth and beer.

Return all the meat to the pot, along with the dried currants, caraway seed and pepper. Bring to a boil, then reduce the heat to medium-low, cover and cook for 1 hour, stirring occasionally.

Uncover and increase the heat to medium-high; once the mixture comes to a boil, cook for 50 minutes, stirring occasionally. Add the carrots, parsnips and turnip; reduce the heat to medium-low, cover and cook for 30 minutes, stirring occasionally.

Uncover and increase the heat to medium-high; once the stew comes to a boil, cook for 10 minutes or until the vegetables are tender. Taste, and season with salt and pepper as needed. Sprinkle with parsley just before serving. Makes 8 servings.

Source: Adapted from “The New Way to Cook Light” (Oxmoor House).

Per serving: 360 calories, 25 g protein, 22 g carbohydrates, 17 g fat (5 g saturated fat), 75 mg cholesterol, 470 mg sodium, 4 g dietary fiber, 8 g sugar.