Beef or Turkey Stew

Makes 5 servings.


1 pound lean beef or turkey breast cut into cubes
Whole wheat flour
¼ teaspoon salt (optional)
¼ teaspoon pepper
¼ teaspoon cumin
1 ½ tablespoons olive oil
2 cloves of garlic, minced
2 medium onions, sliced
2 stalks celery, sliced
1 medium red/green bell pepper, sliced
1 medium tomato, finely minced
5 cups of beef or turkey broth, fat removed
5 small potatoes, peeled and cubed
12 small carrots
1 ¼ cups green peas


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

Nutritional Info (per serving):

Serving size: 3 ounces of beef with 1 cup vegetables
Calories: 326
Carbohydrate: 21g
Protein: 27g
Fat: 15g

Daily Servings According to Diabetes Food Guide Pyramid:

Serving from Grains/Beans/ Starchy Vegetable group: 1
Serving from Vegetable group: 1
Serving from Meat group: 1
Serving from Fat: 1

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