Beef Stew

Serving: 4

Prep time: 25-30 minutes

Cook time: 2 hours or until meat and veggies are tender

Ingredients

1 pound lean beef cut into cubes

2 tablespoon whole wheat flour

¼ teaspoon salt (optional)

¼ teaspoon pepper

¼ teaspoon cumin

1½ tablespoon olive oil

2 cloves garlic, minced

2 medium onions, sliced

2 stalks celery, sliced

1 medium red/green bell pepper, sliced

1 medium tomato, finely minced

5 cups beef broth (fat removed)

5 small potatoes, peeled and cubed

12 small carrots, cut into large chunks

1¼ cups green peas

Directions

  1. Preheat oven to 375 degrees F.
  2. Mix the flour with salt, pepper, and cumin. Roll the beef in the mixture.  Shake off excess.
  3. In large skillet, heat olive oil over medium-high heat. Add beef cubes and sauté until nicely brown, about 7-10 minutes.
  4. Place beef in ovenproof casserole dish.
  5. Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
  6. Stir in tomato and broth. Bring to a boil and pour over beef.  Add potatoes, carrots and peas.  Cover and bake for 1 to 1½ hours or until tender.

 

Nutrition Information

Serving size – 1½ cup

Calories – 320

Calories from fat – 60

Total fat – 7 grams

Saturated fat – 1.5 grams

Cholesterol – 40 mg

Sodium – 520 mg

Total carbohydrates – 41 grams

Protein – 24 grams

Tips

  1. Use lean turkey or pork
  2. Experiment with different vegetables
  3. Look for deals on meats to increase savings

Exchanges: 3 lean meat, 2 1/3 vegetables, 2 2/3 bread & 1 fat

Recipe care of the U.S. Department of Health and Human Services’ National Diabetes Education Program


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