The American Diabetes Association Diabetes Comfort Food Cookbook by Webb Robyn

Author:Webb, Robyn [Webb, Robyn]
Language: eng
Format: epub
Publisher: Perseus Books Group
Published: 2011-11-10T00:00:00+00:00

SERVES 8 SERVING SIZE about 1 cup PREPARATION TIME 20 minutes COOK TIME 1 hour, 30 minutes

Spiced Beef Stew with Dried Fruits

Beef stew was a staple in my home growing up. Unfortunately, as our family grew busier, we made a fatal error in judgment: we resorted to canned beef stew! How we ever thought this would be a substitute for my mom’s wonderfully aromatic stew was beyond us. Fortunately, now I’ve brought it back and jazzed it up with some dried fruits. My Eastern European ancestors used to make it this way, so this recipe is in their honor.

1 tablespoon canola oil

2 pounds lean chuck roast, trimmed of fat, cut into 1-inch cubes

1 large onion, cut into thin slices

2 medium peeled carrots, sliced on a bias about 1/2-inch thick

2 tablespoons flour

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground cinnamon

3/4 teaspoon salt

1/2 teaspoon black pepper

3 cups low-fat, reduced-sodium beef stock

1 28-ounce can crushed tomatoes

1/2 cup halved pitted dried apricots

1/2 cup halved pitted dried prunes

1 Heat the oil in a large Dutch oven over medium-high heat. In several batches, add the beef and sauté for about 4–5 minutes until browned. Remove the beef from the pan.

2 In the drippings, sauté the onion and carrots for about 5 minutes. Add the beef back to the pan and sprinkle with flour, cumin, coriander, cinnamon, salt, and pepper and sauté for 1 minute.

3 Add in the beef stock and tomatoes and bring to a boil. Lower the heat, cover, and simmer for about 30–40 minutes. Add in the apricots and prunes and simmer another 30 minutes. Add in more stock if the mixture becomes too thick.

EXCHANGES/CHOICES

1 Fruit

2 Vegetable

3 Lean Meat

Calories 240

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.6 g

Trans Fat 0.0 g

Cholesterol 55 mg

Sodium 560 mg

Total Carbohydrate 25 g

Dietary Fiber 4 g

Sugars 16 g

Protein 22 g

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