Diabetes recipes: Beef or Turkey Stew

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

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

1½Tbsp. 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

1¼cups 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