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 |
1/2 |
Source: National Diabetes Education Program (NDEP) http://ndep.nih.gov NIDDK, National Institutes of Health, Bethesda, MD