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