Southwestern Beef Stew from Healthy Diabetic Recipes

Southwestern Beef Stew Recipe

Recipe Ingredients:

1/4 cup all-purpose flour
1 tsp salt
1 tsp chili powder
1 tsp ground cumin
1 lb lean beef stew meat, cut 1" cubes
2 tsp vegetable oil
1 large onion, cut into chunks
2 tsp fresh or bottled minced garlic
1 can reduced-sodium beef broth - (14 oz)
1/2 cup prepared salsa or picante sauce
12 oz red potatoes, cut 1" chunks
1 cup baby carrots - (4 oz)
2 green or yellow bell peppers, cut 1" chunks
= (or 1 of each)
1/4 cup chopped fresh cilantro

Recipe Instructions:

Place flour and seasonings in large resealable plastic food storage bag. Add beef; shake to coat.

Heat oil in large deep nonstick skillet or Dutch oven over medium heat until hot. Remove beef from bag, reserving remaining flour mixture. Add beef to skillet; brown on all sides, about 5 minutes. Remove and set aside.

Add onion and garlic to same skillet. Cook 5 minutes over medium heat, stirring occasionally. Sprinkle reserved flour mixture over onion mixture; cook and stir 1 minute. Add beef broth and salsa; bring to a boil.

Return beef and any accumulated juices to skillet. Reduce heat; cover and simmer over low heat 40 minutes.

Stir in potatoes, carrots and bell peppers. Cover; simmer 35 to 40 minutes or until beef and vegetables are tender. Sprinkle with cilantro.

This recipe yields 6 (1 1/4-cup) servings.

Exchanges Per Serving: 1 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 225; Calories from Fat 22%; Total Fat 6g; Saturated Fat 2g; Protein 24g; Carbohydrates 20g; Cholesterol 47mg; Sodium 622mg; Dietary Fiber 3g.

Serving Suggestion: Cornbread is the perfect accompaniment to this flavorful stew.

Comments: Substitute 1 tablespoon Mexican seasoning for mixture of salt, chili powder and cumin, if desired. If lean stew meat is not available, choose lean top round steak or chuck steak, trim it and cut it into cubes.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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