Daily Servings According to the Diabetes Food Pyramid
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Serving from Grains/Beans/Starchy Vegetable group
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1
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Serving from Meat group
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1
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Serving from Fat group
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1/2
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Recipes for Diabetes: Beef or Turkey Stew
This recipe 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)
You'll need the following ingredients for this meal:
- 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
- 1½ 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
- 1¼ cups green peas.
Procedure
Here's what you need to do:
- Mix the whole-wheat flour with salt, pepper, and cumin, then 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 seven to ten minutes).
- Place the beef or turkey in an oven-proof casserole.
- Add minced garlic, onions, celery, and peppers to the skillet and cook until vegetables are tender (about five 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 to 25 minutes, or until tender.
Nutrition Information
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Serving size
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3 ounces of beef with 1 cup vegetables
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Calories
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326
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Carbohydrate
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21 grams
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Protein
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27 grams
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Fat
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15 grams
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