HealthNotes

Beef or Turkey Stew

• From: National Diabetes Education Program

Ingredients

• 1 lb lean beef or turkey breast, cut into cubes

• 2 Tbs whole wheat flour

• 1/4 tsp salt (optional)

• 1/4 tsp pepper

• 1/4 tsp cumin

• 1 1/2 Tbs olive oil

• 2 cloves garlic, minced

• 2 medium onions, sliced

• 2 stalks celery, sliced

• 1 medium red/green bell pepper, sliced

• 1 medium tomato, finely minced

• 5 cups beef or turkey broth, fat removed

• 5 small potatoes, peeled and cubed

• 12 small carrots, cut into large chunks

• 1 1/4 cups green peas

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.

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.