Beef or Turkey Stew

June 10, 2008 - 7:30am

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Beef or Turkey Stew

Adapted from the National Diabetes Education Program, National Institutes of Health, Centers for Disease Control and Prevention, US Department of Health and Human Services

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.

Nutrition Facts

Serving Size	3 ounces of beef with 1 cup vegetables
Calories	326
Total Fat	15 g
Total Carbohydrate	21 g
Protein	27 g

Servings and Times

Servings

Ingredients and Preparation

Ingredients	Measures
Lean beef or turkey breast cut into cubes	1 pound
Whole wheat flour
Salt (optional)	¼ teaspoon
Pepper	¼ teaspoon
Cumin	¼ teaspoon
Olive oil	1½ tablespoons
Garlic, minced	2 cloves
Medium onions, sliced	2
Celery, sliced	2 stalks
Medium red/green bell pepper, sliced	1
Medium tomato, finely minced	1
Beef or turkey broth, fat removed	5 cups
Small potatoes, peeled and cubed	5
Small carrots	12
Green peas	1¼ cups

Directions
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.

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

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.