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
|