Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Classic beef stew

Preparation time: 20 minutes
Cooking time: 20–25 minutes

1 tablespoon canola oil
1 pound stew beef or buffalo
1 large onion, chopped into 1-inch chunks
1/2 cup red wine
3 large cloves garlic, cut in half
1 cup low-sodium broth (beef, chicken, or vegetable)
3 medium (3–4 ounces each) red-skinned potatoes, scrubbed and quartered
2 large carrots, peeled
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
2 bay leaves
Salt and pepper to taste
1–2 tablespoons chopped fresh parsley

Heat canola oil in pressure cooker until hot, add meat, and brown. Add onion and cook about 5 minutes more. Add wine, garlic, and broth and bring to a boil. Scrape browned bits of cooked meat from bottom of pressure cooker. Place lid on cooker and cook at high pressure 15 minutes. Quick-release pressure. Open cooker and add potatoes, carrots, thyme, oregano, and bay leaves. Replace lid and cook at high temperature for 5 minutes. Quick release pressure and remove lid. Cut cooked carrots into large chunks. Add salt and pepper to taste and chopped parsley before serving. Simmer stew uncovered if you desire a thicker consistency.

Nutrition Facts

Per Serving:
  Calories: 269
  Carbohydrate: 20 g
  Protein: 27 g
  Fat: 6 g
  Saturated fat: 1 g
  Cholesterol: 80 mg
  Sodium: 233 mg
  Fiber: 3 g
 
Exchanges per serving: 3 lean meat, 1 fat, 1 starch, 1/2 vegetable
Carbohydrate choices: 1 1/2

 

  

2011-05-13

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