Portuguese Beef And Onions - {bifes De Cebolada} from Healthy Diabetic Recipes

Portuguese Beef And Onions - {bifes De Cebolada} Recipe

Recipe Ingredients:

1 lb beef tenderloin, cut thin slices
2 tsp olive oil or butter
3 onions, thinly sliced
2 garlic cloves, minced
1 lb tomatoes, peeled, seeded,
and chopped
1 tsp finely-chopped parsley
1 bay leaf
Salt, to taste
Freshly-ground black pepper, to taste
Chopped fresh cilantro or parsley

Recipe Instructions:

In nonstick skillet, heat olive oil over medium-high heat. Sauté beef slices for 2 minutes. Add onion slices, garlic, tomatoes, parsley, and bay leaf. Season to taste with salt and pepper. Heat to simmering. Cover and cook for 30 minutes.

When too much liquid from the tomatoes builds up, remove the lid and allow it to evaporate.

Garnish with cilantro.

This recipe yields 6 servings. Serving size: 1/6 recipe.

Exchanges Per Serving: 2 Lean Meat, 1 Vegetable.

Nutrition Facts: Calories 156; Total Fat 7g; Saturated Fat 3g; Cholesterol 41mg; Sodium 61mg; Potassium 457mg; Carbohydrate 7g; Protein 17g.

Comments: Both Portuguese and Spanish cooks have always used olive oil extensively in their cooking. When as little is used as in this recipe, which helps cut down the fat, the author recommends using top quality extra virgin olive oil. Its flavor makes a difference.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"07-15-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1998"

Servings: 6

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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