Beef or Turkey Stew

This dish 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:

1 pound lean beef or turkey breast, cut into cubes
2 Tbsp. whole wheatflour
¼ tsp. salt (optional)
¼ tsp. pepper
¼ tsp. cumin
1½ Tbsp. olive oil
2 cloves garlic, minced

2 medium onions, sliced
2 stalks celery, sliced
1 medium red/greenbell pepper, sliced
1 medium tomato, finely minced
5 cups beef or turkeybroth, fat removed
5 small potatoes,peeled and cubed
12 small carrots, cut into large chunks
1¼ cups green peas

Directions:

•Preheat oven to 375 °F.
•Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
•In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
•Place beef or turkey in an ovenproof casserole dish.
•Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes
•Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.
•Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.

 

Source: Recipe and Meal Planner Guide of the National Institutes of Health/National Diabetes Education Program (NDEP).

Staff Writer at fightdiabetes.com

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