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Diabetic Recipes

Diabetic Meats

 

Snowy-Day Beef Stew

(makes 8 servings)
 

1

tablespoon (15 ml) olive oil

1

medium onion, chopped

3

large cloves garlic, minced

6

scallions, white part and 1 inch (2.5 cm) green, thinly sliced

12

ounces fresh mushrooms, sliced

2

pounds (960 g) lean beef top round, trimmed of all fat and cut into 1-inch cubes

2

tablespoons (18 g) unbleached all-purpose flour

1 1/2

teaspoons (7.5 ml) crushed dried thyme

1/2

teaspoon (2.5 ml) crushed dried oregano

1/4

teaspoon (1.25 ml) crushed dried rosemary

1

28-ounce (720 g) no-salt-added stewed tomatoes

3 to 4

canned chipotle chiles in adobo, or to taste, minced

2

cups (480 ml) reduced-sodium canned beef broth

1/2

cup (120 ml) dry red wine

1

10-ounce (300 g) bag frozen peas

2

tablespoons (8 g) chopped parsley for garnish (optional)

  1. Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.

  2. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.

  3. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.

  4. Stir in peas and cook, covered, until peas are just tender, about 5 minutes.

  5. If using, sprinkle with parsley and serve hot.

Per serving:

259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium

Diabetic exchanges:

3 lean protein (1/2 bread/starch, 2 vegetable)

 

* Provided for information use only

 

 

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Last update on August 30, 2005
Partners: Acupuncture, Chinese Medicine.