Santa Fe Beef Stew – Diabetes Recipes

Santa Fe Beef Stew – Diabetes Recipes.

Santa Fe Beef Stew

I love this Southwestern stew! Don’t be intimidated by the relatively long list of ingredients— it’s really not hard to make. It’s also not too spicy; if you like more heat, add some Tabasco sauce or ground red pepper.

• 2 teaspoons vegetable oil
• 1 cup chopped onion
• ½ cup chopped green bell pepper
• 2 cloves garlic, minced
• One 14- or 15-ounce can whole peeled tomatoes packed in juice, undrained
• 1 pound stewing beef, cut into 1-inch cubes
• 1 cup water
• ¼ cup canned chopped green chilies, undrained
• 1 tablespoon dark brown sugar
• 1 teaspoon cider vinegar
• ½ teaspoon chili powder
• ½ teaspoon ground cumin
• ¼ teaspoon dried oregano
• ¹⁄8 teaspoon ground black pepper
• 2 tablespoons chopped cilantro leaves (fresh coriander) Salt to taste 

1 In a 2-quart nonstick saucepan, heat the oil over medium-high heat. Add the onion, green pepper, and garlic. Cook, stirring, until vegetables are slightly softened, about 3 minutes.

2 Add the tomatoes with canning liquid, breaking up with the back of a spoon. Add the beef, water, chilies, brown sugar, vinegar, chili powder, cumin, oregano, and black pepper. Bring to a boil; reduce heat and simmer, covered, 1½ hours. Stir in the cilantro and salt. Simmer, uncovered, 40 minutes longer or until the beef is tender.

SERVES: 4

Diabetic Exchanges: ¼ other carbohydrate; 3 lean meat; 1¾ vegetable; ½ fat
REDUCED FAT/SATURATED FAT/PROTEIN/CHOLESTEROL: Substitute 1 cup black beans for the beef; omit the water and use 2 cups broth instead.

SERVES: 6

Diabetic Exchanges: 2 bread; ¼ other carbohydrate; 1¾ vegetable; ½ fat
REDUCED SODIUM: Use low-sodium tomatoes, omit the green chilies, and add 1 to 2 seeded jalapeño peppers, chopped.
Diabetic Exchanges: ¼ other carbohydrate; 3 lean meat; 1¾ vegetable; ½ fat
MENU SUGGESTIONS: Tomato Salsa  with Crudités or Baked Tortilla Chips; Green Bean and Red Onion Salad ; Cajun Barley ; Fresh Strawberries

Santa Fe Beef Stew

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