Snowy-Day Beef Stew from Healthy Diabetic Recipes

Snowy-Day Beef Stew Recipe

Recipe Ingredients:

1 tbsp olive oil
1 medium onion, chopped
3 large garlic cloves, minced
6 scallions, white part and 1" green, thinly sliced
12 oz fresh mushrooms, sliced
2 lb lean beef top round, trimmed of all fat,
and cut into 1" cubes
2 tbsp unbleached all-purpose flour
1 1/2 tsp crushed dried thyme
1/2 tsp crushed dried oregano
1/4 tsp crushed dried rosemary
1 can no-salt-added stewed tomatoes - (28 oz)
3 canned chipotle chiles in adobo - (to 4), or to taste, minced
2 cups reduced-sodium canned beef broth
1/2 cup dry red wine
1 bag frozen peas - (10 oz)
2 tbsp chopped parsley for garnish, (optional)

Recipe Instructions:

Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.

Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.

Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.

Stir in peas and cook, covered, until peas are just tender, about 5 minutes.

If using, sprinkle with parsley and serve hot.

This recipe yields 8 servings.

Exchanges Per Serving: 3 Lean Protein, ? Carbohydrate (1/2 Bread/Starch, 2 Vegetable).

Nutrition Facts: 259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 8

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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