Diabetes recipes: Beef or Turkey Stew

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Beef or Turkey Stew / Carne de res o de pavo guisada

Image of Beef or Turkey Stew

Nutrition Facts
Beef or Turkey Stew 
Serving Size 1½ cup

Amount Per Serving

Calories320

Calories from Fat60

% Daily Value (DV)*

Total Fat 7g11%

Saturated Fat 1.5g8%

Trans Fat 0g

Cholesterol 40mg13%

Sodium 520mg22%

Total Carbohydrate 41g14%

Dietary Fiber 8g32%

Sugars 9g

Protein 24g

Vitamin A340%

Vitamin C80%

Calcium6%

Iron15%

*Percent Daily Values are based on a 2,000 calorie diet.

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:

1pound lean beef or turkey breast, cut into cubes

2Tbsp. whole wheat flour

¼tsp. salt (optional)

¼tsp. pepper

¼tsp. cumin

Tbsp. olive oil

2cloves garlic, minced

2medium onions, sliced

2stalks celery, sliced

1medium red/green bell pepper, sliced

1medium tomato, finely minced

5cups beef or turkey broth, fat removed

5small potatoes,peeled and cubed

12small carrots, cut into large chunks

cups green peas

Directions:

  • Preheat oven to 375 °F.
  • Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
  • In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
  • Place beef or turkey in an ovenproof casserole dish.
  • Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
  • Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.
  • Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.

Exchanges:

Lean Meat3

Vegetable2 ?

Bread2 ?

Fat1

Note: Diabetic exchanges are calculated based on the american Diabetes association Exchange System.

http://ndep.nih.gov/publications/PublicationDetail.aspx?PubId=131&redirect=true

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