Diabetes Recipes (Cont.)

 
Daily Servings According to the Diabetes Food Pyramid
Serving from Grains/Beans/Starchy Vegetable group
1
Serving from Meat group
1
Serving from Fat group
1/2
 
 

Diabetes Recipes: Beef or Turkey Stew

This diabetes 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
  • 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
Here's what you need to do:
 
  • Preheat oven to 375°F.
  • 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 7 to 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 to 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
 
(Diabetes Recipes Continued: Page 4)
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD