Diabetes Diet
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Beef or Turkey Stew
This dish goes nicely with a green leaf lettuce and cucumber
salad and a dinner roll. Plantains or corn can be used in place of the
potatoes.
Ingredients - serves 5:
1 pound lean beef or turkey breast cut into cubes
Whole wheat flour
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 teaspoon cumin
1 1/2 tablespoons olive oil
2 cloves of garlic, minced
2 medium onions, sliced
2 stalks celery, sliced
1 medium red/green bell pepper, sliced
1 medium tomato, finely minced
5 cups of beef or turkey broth, fat removed
5 small potatoes, peeled and cubed
12 small carrots
1 1/4 cups green peas
Procedure:
Preheat oven to 375°F.
Mix the whole wheat flour with salt, pepper, and cumin, and roll the beef
or turkey cubes in the mixture. Shake off excess flour.
In a large skillet. heat the olive oil over medium-high
heat. Add the beef or turkey cubes and sauté until nicely brown,
about 7-10 minutes.
Place the beef or turkey in an ovenproof casserole.
Add minced garlic, onions, celery, and peppers to the skillet and cook
until vegetables are tender, about 5 minutes.
Stir in the tomato and broth. Bring to a boil and pour over the turkey
or beef pieces. Cover the casserole tightly and bake for 1 hour at 375°F.
Remove from the oven and stir in the potatoes, carrots,
and peas. Bake for another 20-25 minutes, or until tender.
Nutrition Information:
Serving size
3 ounces of beef with 1 cup vegetables
Calories
326
Carbohydrate
21 grams
Protein
27 grams
Fat
15 grams
Daily Servings According to Diabetes Food Guide Pyramid:
serving from Grains/Beans/ Starchy Vegetable group: 1
serving from Vegetable group: 1
serving from Meat group: 1
serving from Fat: 1
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