Diabetic Savory Beef Stew Food

DIABETIC BEEF STEW

Diabetic Beef Stew image

This is posted in response to a request for a stew that was low in fat, low in high-glycemic carbohydrates, and high in fibre. I think this fits the bill.

Provided by Jenny Sanders

Categories Stew

Time 1h30m

Yield 4-6 serving(s)

Number Of Ingredients 20

Ingredients

2 medium onions
4 stalks celery or 1 small celery root, peeled
1 tablespoon olive oil
1 lb lean stewing beef or 1 lb lean stewing lamb
2 cloves garlic (optional)
3 cups water or 3 cups fat-free broth
1/4 cup barley
2 -3 bay leaves
2 cups peeled diced rutabagas (yellow turnip)
1 cup peeled diced turnip (optional)
1 medium carrot, peeled and diced
1 medium potato, peeled and diced
1 cup cleaned button mushroom
1 (19 ounce) can stewed tomatoes
salt
1 teaspoon savory
1 teaspoon paprika
1/2 teaspoon oregano
1/2 teaspoon cracked black pepper
1 teaspoon Worcestershire sauce

Steps:

Peel and chop the onions coarsely.
Chop the celery coarsely as well.
Peel and mince the garlic.
Saute the onions and celery until softened in the oil; remove them to a large stew pot.
Add the beef or lamb to the frying pan and cook until browned, stir in the garlic; then add the meat to the onions and celery.
Add the water or broth, the barley and the bay leaves to the stew pot.
Peel and chop all the remaining vegetables into bite-sized pieces.
Add them to the stew in the order given, then add the tomatoes and the spices.
Simmer the stew until the meat is done and the vegetables and barley are tender.
Add a little more water if needed.
This can be made ahead; stew keeps and reheats well.

Nutrition Facts : Calories 435.8, Fat 17.5, SaturatedFat 5.8, Cholesterol 82.9, Sodium 468.9, Carbohydrate 41.9, Fiber 9, Sugar 13.9, Protein 29.9

SAVORY BEEF STEW

Savory Beef Stew image

Wine lends a warm background flavor for this satisfying take on a traditional French stew. Lynn Stein in Joseph, Oregon uses low-fat mashed beans to thicken her broth and boost nutrition. Serve with garlic bread and dinner's done!

Provided by Taste of Home

Categories Dinner

Time 2h10m

Yield 4 servings.

Number Of Ingredients 16

Ingredients

1/4 cup all-purpose flour
1 pound beef stew meat, cut into 1-inch cubes
1 small onion, chopped
1 tablespoon canola oil
1-1/2 cups water
1 can (10-1/2 ounces) condensed beef consomme, undiluted
1/2 cup sherry or reduced-sodium beef broth
1 teaspoon Worcestershire sauce
1 teaspoon dried parsley flakes
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon pepper
2 medium carrots, chopped
2 medium parsnips, peeled and chopped
1 large potato, peeled and chopped
1 medium turnip, peeled and chopped

Steps:

Place flour in a large resealable plastic bag; add beef, a few pieces at a time, and shake to coat. , In a large saucepan coated with cooking spray, cook beef and onion in oil over medium-high heat until beef is browned on all sides. Stir in the water, consomme, sherry, Worcestershire sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 1 hour. , Stir in the carrots, parsnips, potato and turnip. Bring to a boil. Reduce heat; cover and simmer for 30-45 minutes or until meat and vegetables are tender.

Nutrition Facts : Calories 349 calories, Fat 12g fat (3g saturated fat), Cholesterol 73mg cholesterol, Sodium 742mg sodium, Carbohydrate 29g carbohydrate (8g sugars, Fiber 5g fiber), Protein 27g protein. Diabetic Exchanges