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Beef or Turkey Stew / Carne de res o de pavo guisada

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.

Ingredients

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

  • 2 Tbsp. whole-wheat flour

  • 1/4 tsp. salt (optional)

  • 1/4 tsp. pepper

  • 1/4 tsp. cumin

  • 1-1/2 Tbsp. olive oil

  • 2 cloves garlic, minced

  • 2 medium onions, sliced

  • 2 stalks celery, sliced

  • 1 medium red or 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

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 to 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 t o 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 to 25 minutes or until tender.

Exchanges

  • Lean Meat - 3

  • Vegetable - 2 1/3  

  • Bread - 2 2/3

  • Fat - 1

Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.

© 2000-2019 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.