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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.
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
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.
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.
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