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Recipe

Snowy-Day Beef Stew

(makes 8 servings)

1tablespoon (15 ml) olive oil
1medium onion, chopped
3large cloves garlic, minced
6scallions, white part and 1 inch (2.5 cm) green, thinly sliced
12ounces fresh mushrooms, sliced
2pounds (960 g) lean beef top round, trimmed of all fat and cut into 1-inch cubes
2tablespoons (18 g) unbleached all-purpose flour
1 1/2teaspoons (7.5 ml) crushed dried thyme
1/2teaspoon (2.5 ml) crushed dried oregano
1/4teaspoon (1.25 ml) crushed dried rosemary
128-ounce (720 g) no-salt-added stewed tomatoes
3 to 4canned chipotle chiles in adobo, or to taste, minced
2cups (480 ml) reduced-sodium canned beef broth
1/2cup (120 ml) dry red wine
110-ounce (300 g) bag frozen peas
2tablespoons (8 g) chopped parsley for garnish (optional)

  1. 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.
  2. 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.
  3. 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.
  4. Stir in peas and cook, covered, until peas are just tender, about 5 minutes.
  5. If using, sprinkle with parsley and serve hot.
Per serving: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
Diabetic exchanges:3 lean protein (1/2 bread/starch, 2 vegetable)



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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

Copyright © 1997-2001 Diabetic-Lifestyle.
Contact us at editors@diabetic-recipes.com