Diabetic Snowy-Day Beef Stew

Thank you Mia for this delicious recipe you call your diabetic Snowy-Day Beef Stew. Just in time, with all the snow we’ve been getting lately too!

Nutritional Information

Calories: 259
Protein: 32 g
Sodium: 135 mg
Cholesterol: 71 mg
Fat: 6 g
Carbohydrates: 16 g
Serves: 8

Ingredients

1 tablespoon (15 ml) olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch (2.5 cm) green, thinly sliced
12 ounces fresh mushrooms, sliced
2 pounds (960 g) lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 tablespoons (18 g) unbleached all-purpose flour
1 1/2 teaspoons (7.5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried rosemary
1 28-ounce (720 g) no-salt-added stewed tomatoes
3 to 4 canned chipotle chiles in adobo, or to taste, minced
2 cups (480 ml) reduced-sodium canned beef broth
1/2 cup (120 ml) dry red wine
1 10-ounce (300 g) bag frozen peas
2 tablespoons (8 g) chopped parsley for garnish (optional)

Directions

  1. Heat oil in a large nonstick skillet over medium-low heat.
  2. Add onion, garlic, scallions, and mushrooms.
  3. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed.
  4. Using a slotted spoon transfer vegetables to a bowl and set aside.
  5. Dredge the steak cubes with flour, thyme, oregano, and rosemary.
  6. Lightly coat the skillet with cooking spray and place over medium-high heat.
  7. Add steak pieces and brown on all sides, about 6 minutes total cooking time.
  8. Transfer steak and reserved vegetables to a large soup pot or Dutch oven.
  9. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine.
  10. Partially cover and simmer for about 1 hour, until steak is tender.
  11. Stir in peas and cook, covered, until peas are just tender, about 5 minutes.
  12. Sprinkle with parsley and serve hot.

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