December 08 - Italian Beef Stew
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 36 |
| Glycemic Load | 1 |
| Calories | 250 |
| Protein | 25 |
| Animal Protein | 24 |
| Vegetable Protein | 1 |
| Carbohydrates | 5 grams |
| Dietary Fiber | <1 gram |
| Net Carbohydrate | 5 grams |
| Fat | 7 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 76 mg |
| Sodium | 83 mg |
| Exchanges | 3 medium-lean meat, 1 fat, 1 alcohol |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Italian Beef Stew
Prep Time: 30 minutes
Cook Time: 1 1/2 hours
Serves: 6
Serving Size: 3 ounces cooked beef, 1 cup with liquid
Ingredients
- 2 TB. olive oil
- 1 lb. beef chuck, trimmed of all fat, cut into 2-inch pieces
- 2 large onions, thinly sliced
- 1/4 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 1/2 tsp. paprika
- 3 to 4 bay leaves
- 1/4 cup red wine vinegar
- 2 cups dry red wine
- 2 (14.5-oz.) cans no-salt-added, chopped tomatoes
- 1 1/2 cups low-salt beef broth
Heat oil in a large skillet over medium heat. Add beef and cook, stirring, for 4 to 5 minutes or until lightly browned on all sides. Add onions. Cook, stirring, for 4 to 5 minutes or onions are lightly golden. Season with salt and pepper. Add paprika, bay leaves, vinegar, and stir once or twice. Add wine and cook, stirring, for 6 to 7 minutes, until liquid is reduced in volume by half. Add tomatoes and 1 cup of beef broth and mix well with the other ingredients. Partially cover the skillet and reduce the heat to low. Simmer 1 to 1 1/2 hours, stirring a few times. If sauce dries out too much during cooking, add some more beef broth. (At the end of the cooking time, meat should be so tender that it can be cut with a fork). Remove bay leaves before serving.
Palate Preview
A very tender beef stew that's great to serve to families and friends. Be sure to cook up plenty so you have yummy leftovers for breakfast or lunch-or both.
